Total Body Low Impact HIIT Workout with Dumbbells

Though Total Body Low Impact HIIT Workout with Dumbbells has “HIIT” in the title, it isn’t really a HIIT workout. HIIT stands for High Intensity Interval Training. This is an excellent workout that uses timed intervals but it is not high intensity. It is a low impact total body metabolic strength workout. How intense it is depends on the weight of your dumbbells. But proper form is also important. Each circuit is repeated. For some of the exercises, I had to lower the weight of my dumbbells the second time through the circuit to improve my form. To be more specific, I was able to use heavier dumbbells but I struggled to maintain proper form. So I lowered my weights the second time through and had great form but I also wasn’t working as hard. I burned 190 calories and spend 71% of the workout in my fat burning heart rate zone–clearly not HIIT (high intensity) level. But it is still an excellent workout. I felt well worked and Heather does a great job hitting every muscle group.

Total Body Low Impact HIIT Workout with Dumbbells is 38:13; 3 minute warm up and 3:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used. There are 3 circuits in this workout. Each circuit contains 5 exercises and is repeated once. This workout is also done interval style. Each exercise is done for 40 seconds followed by 20 seconds of recovery. During the recovery Heather previews the next exercise.

Circuit 1:

  1. Deadlift & lunge (one deadlift + one reverse lunge with a double arm hammer curl, alternate legs when lunging) (15# DBs)
  2. Side raise & march (alternating knee raises, when you raise your knee bring the ends of your DBs together under thigh then raise straight arms out to sides and overhead jumping jack fashion, palms are facing forward) (3# DBs)
  3. T push up climber (holding DBs, do one push up then rotate into side plank raising top arm/DB toward ceiling, do another push up then rotate into side plank in other direction, raising other arm/DB toward ceiling, do 4 mountain climbers) (10# DBs)
  4. Squat & kick (squat + one front kick, alternate legs, do a hammer curl when squatting) (10# DBs)
  5. Skate & press (low impact lateral skaters, reach one DB toward opposite foot when in curtsy, raise both arms/DBs overhead between sides) (5# DBs)
  6. Repeat #1-5

30 second recovery

Circuit 2:

  1. Cross & punch (stand with legs wide, hinge forward and reach hand/DB toward opposite foot, when you stand, cross punch w/ other arm) (5# DBs)
  2. Repeat #1 on other side of body
  3. Side lunge & raise (stand with legs wide and do alternating stationary side lunge, hold DBs together and reach them toward floor while in lunge, do straight arm front raise between sides) (8# DBs)
  4. Bent over row (alternate arms) (15# DBs)
  5. Inchworm & push up (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and raise both arms overhead while also raising onto toes)
  6. Repeat #1-5

30 second recovery

Circuit 3:

  1. Sit up & press (lay on mat, knees bent and feet on mat, do one narrow chest press then do a full sit up with an overhead press at top of sit up) (10# DBs)
  2. Sumo squat & row (holding DBs together between legs, do one sumo squat and when you stand do an upright row) (10# DBs)
  3. Lunge & knee drive (alternating reverse lunges, at the top of each lunge do a knee raise) (15# DBs)
  4. Super push up (alternate one superman with one push up)
  5. Leap frog (stand with legs wider than hip-width, holding one DB in each hand, squat and tap floor between feet with ends of DBs, stand and raise arms/DBs overhead while also raising onto toes) (5# DBs)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s