The Strength HIIT Workout with Triple the Body Benefits
Meet the triple-threat workout you'll want to add to your HIIT list.
There's an art to the best-designed interval routines. They're the ones that keep your metabolism revved from start to finish but don't totally tap you out before you've worked every muscle group. Experience that ideal mix with this dumbbell HIIT workout.
"The intensity and speed of this routine will keep your heart rate up while building strength all over," says Chase Weber, creator of the 3-3-3 Method in Los Angeles. The sample session below follows his simple setup: You do three circuits of three targeted exercises—a calorie blaster, a strengthener, and a stability move-three times through. Each dumbbell HIIT workout circuit should take about 10 minutes to complete, Weber says, so you'll be pushing your pace to finish.
"The stability moves—the ones that challenge your body to balance—engage your core muscles, which builds definition," he says. The result is a total-body dumbbell HIIT workout that will leave you stronger and sweaty. (Can't get enough? Try another 3-3-3 HIIT routine from Weber.)
What you'll need: A set of 15- to 20-pound dumbbells and a bench or plyo box
Warm-up: Start the dumbbell HIIT workout with a stretch. Lunge forward with left leg, right heel lifted, and bend both knees until right knee almost touches the floor. Hold for 10 to 20 seconds, then switch sides and repeat. Then do 15 squats, 10 seconds of butt kicks and high knees, 12 walking lunges, 20 supermans, and 50 sit-ups. (Or begin the dumbbell HIIT workout—or any workout sesh—with this quick and effective warm-up.)
Dumbbell HIIT Workout Round 1
Dumbbell Squat Curl to Press
A. Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Squat until hips are just lower than knees (avoiding these six common squat mistakes).
B. Return to standing as you curl weights up to shoulders.
C. Rotate palms forward and press weights overhead.
D. Reverse movement to return to starting position.
Do 12 reps.
Dumbbell Bench Press
A. Lie face-up on bench or floor with knees bent and feet flat, holding a weight in each hand straight over chest with palms facing forward (toward feet).
B. Bending elbows out to sides, slowly lower weights to chest for 3 counts.
C. In 1 count, press weights back to starting position. (Related: 8 Benefits of High-Intensity Interval Training...Including This Dumbbell HIIT Workout)
Do 8 to 10 reps.
Burpee with Push-Up
A. Stand with feet hip-width apart. Crouch down to place palms on floor in front of feet, then hop feet back to a plank on palms.
B. Do a push-up. Hop feet up to hands and immediately jump up, arms overhead, landing softly. (See a complete step-by-step tutorial to do a burpee the *right* way.)
To make this dumbbell HIIT workout move harder: Add a tuck jump to the burpee.
Do 8 reps.
Dumbbell HIIT Workout Round 2
Bulgarian Squat with Curl
A. Holding a weight in each hand with arms by sides, stand with your back to a bench (or box), then place left foot behind you on top of bench, laces down.
B. Bend right leg 90 degrees to lower into a split squat, then straighten, curling weights to shoulders.
Do 8 reps. Switch sides; repeat.
A. Stand with feet hip-width apart, holding a weight in each hand with arms by sides.
B. Hinge forward from hips so torso is nearly parallel to floor and weights are below chest with palms facing each other to start.
C. Raise right arm, elbow slightly bent out to side, then lower back to starting position. That's 1 rep.
Do 6 reps. Switch sides; repeat. Do 6 reps raising both arms.
A. Stand in front of a bench or box with feet hip-width apart.
B. Swing arms and jump, landing softly on top of platform.
C. Step down one foot at a time. (Related: Everything You Need to Know About Plyo, Plus Knee-Friendly Exercises)
To make this dumbbell HIIT workout move easier: Perform a wall sit for 1 minute.
Do 10 reps.
Dumbbell HIIT Workout Round 3
Single-Leg Bridge with Triceps Extension
A. Lie face-up on floor with knees bent and feet flat, holding a weight in each hand, palms facing each other and hands touching directly over chest.
B. Raise hips up to form a straight line from shoulders to knees. Extend right leg and lift it straight up in the air to start.
C. Lower hips down for 3 counts while bending elbows to lower weights toward face.
D. Return to starting position.
Do 12 reps. Switch sides; repeat.
Walkout with Push-up
A. Stand with feet hip-width apart. Fold forward to place palms flat on floor. Walk hands out to a plank on palms.
B. Do a push-up. Walk hands back and return to starting position.
Do 8 reps.
A. Run in place, bringing knees up toward chest.
To make this dumbbell HIIT workout move easier: Mime jumping rope.
To make this dumbbell HIIT workout move harder: Do 10 high knees followed by 10 lateral shuffles to left. Switch sides; repeat.
Repeat for 45 seconds.