Dumbbell Only // FULL BODY HIIT Workout

Dumbbell Only // Full Body HIIT Workout is a tough total body metabolic strength workout from Heather Robertson. As the title indicates, every exercise in this workout uses at least one dumbbell–including the cardio moves. There are 3 circuits. Each circuit contains 4 strength exercises and one cardio exercise. The strength exercises are all compound exercises that work multiple muscle groups so you are getting cardio even with your strength work. This is an excellent and thorough cardio + strength workout. Heather gives you everything in this one. Even her cat made a few appearances! During one of the exercises it was playing with a little ball. Because this workout is just under 40 minutes, I used another one of Heather’s workouts as a finisher: At Home Strength + Cardio Workout // Total Body. That was a tough finisher workout. Between the two workouts I burned 450 calories. The exercises in this workout are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Dumbbell Only // Full Body HIIT Workout is 39:47 minutes; 3:30 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Side lunge & press (alternating stationary side lunges, hold one DB in both hands at chest level, press DB straight in front of you between lunges) (one 15# DB)
  2. Curl, press & hold (raise one arm/DB halfway in a bicep curl and hold isometrically while other arm does a bicep curl into an overhead press, alternate arms) (15# DBs)
  3. T-push ups (holding a DB in each hand, do one push up then rotate into side lunge and raise top arm/DB to ceiling, alternate sides with a push up between each side) (10# DB)
  4. Russian twist (sit on bottom on mat, knees bent and feet raised, torso leaned back, holding one DB in both hands, twist DB hip to hip) (one 10# DB)
  5. Jump squat (15# DBs)
  6. Repeat #1-5

30 second rest

Circuit 2:

  1. Narrow & wide row (alternate one narrow row (elbows close to sides, palms facing each other) with one wide row (elbows out to sides of body and palms facing behind you)) (20# DBs)
  2. Lunge & twist (alternating reverse lunges, hold DB(s) goblet style and rotate torso/DBs toward front leg while in lunge) (one 20# DB)
  3. Squat & curl (stand with legs wide, lower into a squat and hold, do one double arm hammer curl then stand) (15# DBs)
  4. Plank pass thru (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 20# DB)
  5. Weighted jacks (hold one DB in both hands, do jumping jack legs while doing an overhead press with arms/DB) (one 10# DB)
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Tricep kick backs (alternate arms) (12# DBs)
  2. Push press & twist (hold a DB in each hand, do one squat and when you stand do a double arm overhead press while rotating torso to one side, alternate sides with a squat between each side) (13# DBs)
  3. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when lunging) (20# DBs)
  4. Toe touch (lay on back holding one DB in both hands, legs raised to ceiling, crunch upper body reaching DB to feet) (one 15# DB)
  5. Boxer burpee (start standing with a DB in each hand, squat, place DBs on floor jump feet back to plank, jump feet back into hands/DBs, stand and do one front punch with each arm) (8# 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.

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