Hey there! I’m thrilled to share with you an incredible 25-minute intense full body dumbbell HIIT workout that you can do right in the comfort of your own home. The best part? There’s no jumping involved and no repeated exercises, making it suitable for all fitness levels. With the added challenge of weights, you’ll be pushing your limits and getting a fantastic total body workout. So grab your dumbbells and follow along as we sweat it out together in this dynamic and effective HIIT routine. Let’s get started!
Introduction
Hey there! It’s Anna, and today I am excited to share with you an intense full body dumbbell HIIT workout that you can do at home. This workout is perfect if you want to challenge yourself and burn some serious calories. The best part? There is no jumping involved, and every exercise is unique, so you won’t get bored. Let’s get started!
Round 1: Legs and Glutes
In this first round, we will focus on targeting your legs and glutes. Grab your dumbbells (I’m using 2 x 5kg dumbbells), find a comfortable space, and let’s begin!
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Squats (45 seconds): Start by standing with your feet hip-width apart, holding the dumbbells at your sides. Bend your knees and lower your hips down into a squat position. Keep your chest up and your core engaged. Push through your heels to return to the starting position.
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Deadlifts (45 seconds): Stand with your feet shoulder-width apart, holding the dumbbells in front of your thighs. Hinge at the hips and lower the dumbbells towards the floor while keeping your back flat. Engage your glutes and hamstrings to return to the starting position.
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Lunges (45 seconds each leg): Hold the dumbbells in your hands, step forward with your right foot, and lower your body until your front knee is bent at a 90-degree angle. Push through your right heel to return to the starting position. Repeat on the left leg.
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Glute Bridge (45 seconds): Lie flat on your back with your knees bent and your feet hip-width apart. Hold the dumbbells on your hips. Lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat for the duration of the exercise.
Round 2: Upper Body and Core
Now let’s target your upper body and core muscles. Grab your dumbbells and let’s continue with round 2!
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Chest Press (45 seconds): Lie flat on your back with your knees bent and your feet on the floor. Hold the dumbbells at chest level with your palms facing forward. Press the dumbbells up towards the ceiling, extending your arms fully. Lower them back down and repeat.
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Tricep Extensions (45 seconds): Stand with your feet hip-width apart, holding the dumbbells overhead with your palms facing each other. Bend your elbows, bringing the dumbbells behind your head. Straighten your arms to return to the starting position.
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Plank Row (45 seconds each arm): Start in a high plank position with your hands on the dumbbells. Engage your core and row one dumbbell up towards your armpit while keeping your body stable. Lower the dumbbell back down and repeat on the other arm.
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Bicycle Crunches (45 seconds): Lie flat on your back with your hands behind your head. Lift your head, shoulders, and feet off the ground. Twist your upper body, bringing your right elbow towards your left knee while extending your right leg. Repeat on the other side in a fluid pedaling motion.
Cool Down
Congratulations on completing the workout! Now it’s time to cool down and stretch those tired muscles. Take a few minutes to perform the following stretches:
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Tricep Stretch: Extend one arm overhead and bend at the elbow. Use your other hand to gently pull the elbow towards the opposite side. Hold for 20-30 seconds and switch sides.
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Glute Stretch: Sit on the ground with one leg straight out in front of you and the other leg bent, resting the foot on the outside of the straight leg. Twist your upper body towards the bent knee, using your elbow to gently press against it. Hold for 20-30 seconds and switch sides.
Conclusion
There you have it, an intense full body dumbbell HIIT workout that you can do at home. Remember to take breaks as needed and modify the exercises to suit your abilities. If you enjoyed this workout, be sure to sign up for my Grow with Anna APP for more workouts and information. Also, don’t forget to check out my Amazon Storefront for the gear I use for filming. Happy sweating!
FAQs
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What if I don’t have dumbbells?
If you don’t have dumbbells, you can use water bottles, soup cans, or any objects with a comfortable weight that you can hold. -
Can I do this workout every day?
It is recommended to allow your muscles time to recover, so aim for 2-3 times per week with at least a day of rest in between. -
How can I modify the exercises if I’m a beginner?
If you’re a beginner, you can start with lighter dumbbells or even just bodyweight. Focus on proper form and gradually increase the intensity as you get stronger. -
What if I don’t have much space at home?
You can modify the exercises to a smaller range of motion or try finding a larger space like a living room or backyard if available. -
Are there any alternatives to the cool down stretches mentioned?
Yes, there are various cool down stretches you can choose from, such as hamstring stretches, chest stretches, and calf stretches. Find what works best for you and make sure to include them in your cool down routine.
Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have any underlying health conditions.