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30-Minute Full Body HIIT Workout with Dumbbells | At-Home Strength + Cardio Burn
by nourishmovelove
💡 TLDW (Too Long; Didn't Watch)
30-minute full body HIIT workout with dumbbells combining strength circuits and cardio bursts
by nourishmovelove
30-minute full body HIIT workout with dumbbells combining strength circuits and cardio bursts
A high-intensity interval training workout combining dumbbell strength exercises with cardio bursts. Complete three circuits targeting full body muscles including legs, back, shoulders, and core.
Begin with bodyweight warmup moves including flap wings, knee hugs, hip hinges, squats, calf raises, lunges, high knees, and plank work. Take 5-6 minutes to prepare your body for high-intensity work.
Perform squat clean press for 40 seconds, followed by 20 seconds rest. Next, do reverse lunge with knee drive for 40 seconds, rest 20 seconds. Finish with 40 seconds of lateral bounds.
Grab heavy dumbbells (10-25 lbs). Keep shoulders down and back during the press.
Complete deadlift with back row for 40 seconds, rest 20 seconds. Then do overhead tricep extensions for 40 seconds, rest 20 seconds. Finish with push-up burpees for 40 seconds.
Keep weights tight to body during deadlifts with a flat back.
Perform alternating dumbbell snatches for 40 seconds, rest 20 seconds. Then do shoulder press marches for 40 seconds, rest 20 seconds. Finish with 40 seconds of mountain climbers.
Drive through hips for power in snatches. Keep heels planted and hips driving forward.
Complete 40 seconds of alternating snatches followed by a 20-second plank hold.
Finish with tricep stretches, chest expansion, and neck rolls to release tension and aid recovery.