Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10

Disciplined Dumbbell HIIT Workout is Day 10 in Caroline Girvin’s EPIC Heat program. Since this is a HIIT (High Intensity Interval Training) workout using dumbbells, the moves are all done to a brisk pace so you cannot lift heavy dumbbells. Caroline is using 17.6 pound dumbbells which is light for her. I, however, cannot lift that heavy and maintain good form at a brisk pace. I have done some of Caroline’s other dumbbell HIITs and I noticed that in this workout she is using heavier dumbbells than what she uses in her other dumbbell hits (that ones that I have done, that is). She usually uses 13 pound dumbbells. I usually use 8-12 pound dumbbells when doing her dumbbell HIITs but I decided that since she was lifting heavier, I would also try to lift a but heavier. For this workout I used 10-16.5 pound dumbbells. It was doable but I was wiped out by the end of this workout. I probably should have used 12 pound dumbbells for the last exercise, but I was pretty fatigued and just grabbed my 10s. This is an excellent total body metabolic strength workout. I did her EPIC Heat warm up plus her 15 Minute Dumbbell HIIT workout. According to my FitBit that was a 63 minute workout. I burned 403 calories and I spent 14 minutes total in my peak heart rate zone. According to the graph that entire 14 minutes was during this workout. So my heart rate was definitely spiking as it should during a HIIT workout.

As the title suggests, this workout is done interval fashion: 30 seconds of work followed by 15 seconds of recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recoveries, Caroline previews your next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. Caroline shows low impact modifications for the moves that contain jumping.

Disciplined Dumbbell HIIT Workout / Full Body is 33:47 minutes; 1 minute intro, no warm up and 2:15 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. The maker (burpee with dumbbells–when in plank, do a push up followed by one renegade row each arm, jump feet into hands and while in squat, do a bicep curl, stand with DBs at shoulder and do one double arm overhead press when standing) (15# DBs)
  2. Repeat #1
  3. High squats (front squats holding DBs in front of chest at shoulder level, done to a brisk pace) (15# DBs)
  4. Repeat #3
  5. Single arm clean to press (swing DB between legs then rack at shoulder and push into single arm overhead press) (one 12# DB)
  6. Repeat #5 on other arm
  7. Pass under front lunge (step out into front lunge, pass DB under front thigh to other hand and return to start, remain on same leg entire interval, passing DB hand to hand) (one 12# DB)
  8. Repeat #7 on other leg
  9. 1X DB chest to floor burpee (holding one DB in one hand, hinge forward and place DB and other hand on floor, jump feet back to plank and lower entire body to floor, push back up to plank, jump feet into hands and do one single arm kettlebell swing with DB, raising DB all the way overhead at top of swing) (one 12# DB)
  10. Repeat #9 with DB in other hand
  11. Suitcase squats or squat jumps (narrow weighted squat jumps; suitcase squats is the low impact modification) (15# DBs)
  12. Repeat #11
  13. Bent over double arm back row (done to a very brisk pace) (12# DBs)
  14. Repeat #13
  15. Reverse lunge with single arm overhead press (do the overhead press while in lunge, lower arm when returning to standing) (one 10# DB)
  16. Repeat #15 on other side of body
  17. Single arm DB squat to swing (holding one DB in one hand, do a traditional single arm kettlebell swing alternated with a single arm squat swing) (one 12# DB)
  18. Repeat #17 holding DB in other hand
  19. Single arm clean to squat to press (repeat #5 but add a squat when DB is racked at shoulder, before doing overhead press) (one 12# DB)
  20. Repeat #19 holding DB in other hand
  21. Snatch (holding one DB in one hand, squat, reaching DB toward floor and as you stand, raise DB as if doing an upright row but continue raising DB past shoulder into an overhead press) (one 12# DB)
  22. Repeat #21 holding DB in other hand
  23. Squat to press (front squats holding DBs in front of chest at shoulder level, at top of squat do double arm overhead press) (12# DBs)
  24. Repeat #23
  25. Plank row to side plank (in wide leg plank with a DB in one hand, do a row but continue raising DB, rotating torso into side plank so you can reach arm/DB to ceiling) (one 10# DB)
  26. Repeat #25 on other arm
  27. RDL to squat (deadlift alternated with front squat) (16.5# DBs)
  28. Repeat #27
  29. Staggered squat to lunge (holding one DB at one shoulder, alternate reverse lunge with single leg squat, when doing squat, back/non-working leg is in kickstand) (one 15# DB)
  30. Repeat #29 on other side of body
  31. Push up + alternating row + tuck (start in straight arm plank with a DB in each hand, do one tricep push up, one renegade row each arm, then jump feet into hands and back out to plank) (16.5# DBs)
  32. Repeat #31
  33. Lunge hold to curl (hold isometrically at bottom of stationary/static lunge while doing double arm bicep curls) (12# DBs)
  34. Repeat #33 on other side of body
  35. Slower squat walk (holding DBs at shoulders, lower into squat and walk forward 7 steps then back 7 steps, never raising completely out of squat the entire interval) (12# DBs)
  36. Repeat #35 at a faster pace
  37. Uneven squat to press (holding one DB at shoulder, squat and when you stand, do one single arm overhead press) (one 12# DB)
  38. Repeat #37 with DB in other hand
  39. 2x DB burpee (holding a DB in each hand, do a burpee and when standing, do one kettlebell swing with the DBs) (10# DBs)
  40. Repeat #39

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


3 thoughts on “Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10

  1. This is another one that I will have to add to my rotation. Using 17.5 lb dumbbells in a HIIT workout is crazy. I’d hurt my back if I tried using that heavy of a weight. 😱

    Today I did heather’s day 6 glow up challenge which was cardio/weight supersets. What a great workout!! Very enjoyable yet challenging. She was visibly sweaty at the end. 😁💦

    I decided to really challenge myself and did Caroline’s 30 min ABSolute abs. Remember the 100 push-up,challenge that was all the rage about 10 years ago? I did it and my name is forever on some list on the worldwide web to commemorate it. Did I want to do the challenge again? Not on your life. This workout is kind of like that. I can say I did it and I survived it but I don’t want to do it again. Devoting almost 33 min (there’s no preamble; she gets right into it for 30 50/10 split ab exercises. I thought she’d do more lower back stuff given it was abs/core but it was 95% abs.

    I do not think you’d like this one. I’m ambivalent at best about it. Haha!


    1. I like the look of all of Heather’s Glow Up Challenge workouts. I plan to do all of them eventually.

      And I know–I get most concerned about my shoulders with the heavy dumbbells. Unfortunately rotator cuff surgery did not eradicate my should pain so I am always afraid of @#&* it up again. I am always afraid to do fast or forceful shoulder exercises with heavy dumbbells.

      Ugh–I would not like that one at all. 33 minutes of mostly core work sounds nightmarish to me. I have quite a few of Caroline’s body weight hour long workouts on my To Do list but I keep holding off on actually scheduling them because all of them contain at least 20 minutes of straight core work–at the very end of the workout. That just sounds scary to me!


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