30 Min No Repeat Dumbbell HIIT Workout is Day 30 in Caroline Girvan‘s Fuel Series. Wow! This was quite a finale! This workout contains a lot of burpee variations, so be prepared. This is a very metabolic workout. In fact, Caroline only uses one set of 13.2 pound dumbbells for the entire workout. That is because she is doing all of the exercises at a very brisk pace. The first half of the workout I tried to get some strength work out of it, too, so I used heavier dumbbells. I did try to go at a brisker pace than I normally would have to get the metabolic aspect (though still slower than Caroline when I was using heavier dumbbells) but by the second half of the workout I stuck primarily with my 13 pounders, too. This will definitely give you an intense metabolic total body workout!
The first 2 minutes of the intro is Caroline talking about her last 2 years as a trainer on YouTube and how it has basically exploded. Seriously exploded. She uploaded her first workout video to YouTube during the pandemic lock down in 2020 and since then she has created hundreds of high quality advanced workouts (over 600 she says!). Just google her net worth from YouTube and every website estimates she makes $500K to $1.2M a year and her net worth is over $2 million. As of today, her channel has 2.17 million subscribers. It has been months since she has uploaded a new video, but you know what? That is okay. With over 600 quality workouts on her site, why do we need yet another workout putting the same exercises together in another way? I have done and reviewed 236 of her workouts as of today and that isn’t even half of what she has uploaded! And many of them are so awesome that I plan to (and have) return to them many times. So really, what more do we need? I still have hundreds of her workouts on my To Do list.
On to the structure of this workout. Most of the exercises in this workout are done interval style: 30 seconds of work followed by 15 seconds of rest. However, the abdominal exercises are done differently and that is noted in the breakdown below (each exercise is done for 45 seconds with no rest/recovery between exercises). There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
30 Min No Repeat Dumbbell HIIT Workout is 38:55 minutes; 2:56 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 6kg/13.2 pound dumbbells. The weights listed below are what I used.
- Uneven squat to press (hold one DB in one hand at shoulder, squat and when you stand do a single arm overhead shoulder press) (one 13# DB)
- Snatch (still holding one DB in one hand, squat, reaching DB toward floor, as you stand, pull DB up upright row fashion until you get to shoulder level then flip elbow so weight of DB is in palm and do an overhead press) (one 13# DB)
- Repeat #1 & 2 on other side of body
- Squat to curtsy (holding one DB at same side shoulder, alternate one squat with one curtsy/cross-back lunge) (one 20# DB)
- Repeat #4 on other side of body
- Lunge to curtsy (holding one DB at same side shoulder, alternate a regular lunge with a cross-back/curtsy lunge) (one 20# DB)
- Repeat #6 on other side of body
- Plank to side plank (in straight arm plank with one DB in one hand, rotate into side plank raising DB to ceiling) (one 10# DB)
- Repeat #8 on other side of body
- Renegade row to tuck (one renegade row each arm then jump feet into DBs and jump feet back out to plank) (30# DBs)
- Tuck to curl (in plank w/ a DB in each hand, jump feet into DBs, raise into squat, do a double arm bicep curl, place DBs on floor and jump feet back out to plank) (18# DBs)
- Tuck to curl to squat (in plank w/ a DB in each hand, jump feet into DBs, raise into squat, curl DBs to shoulders, stand, lower back into squat, place DBs on floor and jump feet back out to plank) (18# DBs)
- High squats (basic squats w/ DBs at shoulders) (20# DBs)
- Maker (start in plank, do one renegade row each arm, jump feet into DBs so you are in squat, do a double arm bicep curl, stand w/ DBs at shoulders, do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (18# DBs)
- Alternating reverse lunges (15# DBs)
- Alternating bent over rows (15# DBs)
- Alternating forward lunges (13# DBs)
- Double arm bent over supine row (both palms face forward) (15# DBs)
- Alternating curtsy lunges (cross-back lunges) (15# DBs)
- Squat to press (hold DBs at shoulders, squat and when you stand do a double arm overhead shoulder press) (13# DBs)
- Clean to squat to press (swing DBs up to shoulders bicep curl style, squat and when you stand do a double arm overhead shoulder press) (13# DBs)
- Clean to press (swing DBs to shoulders bicep curl style and do one double arm overhead press) (13# DBs)
- Push press (double arm overhead press, arms in goal post, use lower body to assist pushing DBs overhead) (13# DBs)
- Clean (bicep curls, but swing DBs to shoulders when curling) (13# DBs)
- Russian twist for 45 seconds (sit on mat with one DB in both hands, lean torso back and raise both feet off mat, rotate DB hip to hip) (one 10# DB)
- (no rest) Sit up to Russian twist for 45 seconds (start laying on back holding one DB in both hands, do one sit up and at the top of sit up, rotate DB to one hip then the other, then lower torso back to mat) (one 10# DB)
- (no rest) Double dead bug for 45 seconds (still laying on back and holding one DB in both hands, extend straight arms to ceiling and raise legs bent at 90 degrees, from this starting position, extend straight arms/DB overhead in a pullover while also straightening legs and pushing them out so they are in line with hips and elevated a few inches off the floor) (one 15# DB)
- (no rest) Straight leg dead bug for 45 seconds (same exercise as #27 except you keep legs straight the entire time) (one 15# DB)
- (no rest) Toe reach to lower for 45 seconds (still laying on back and holding one DB in both hands, straight arms extended to ceiling and straight legs are extended to ceiling, crunch upper body, pushing DB to feet then lower straight legs until they are a few inches off the floor) (one 15# DB)
- (no rest) Toe reach for 45 seconds (same exercise as #29, just don’t lower legs, keep them raised to ceiling entire interval) (one 15# DB)
- 30 second rest
- Squat to alt rotate press (hold a DB in each hand at shoulders, squat and when you stand, do one single arm overhead shoulder press while also rotating body to side, alternate sides with a squat between each side) (13# DBs)
- Stagg squat to press (single leg squat (back, non-working leg is in kickstand), holding one DB at shoulder, when you raise out of squat do a single arm overhead shoulder press) (one 13# DB)
- Repeat #33 on other side of body
- x1 arm push press (overhead shoulder press, using lower body to assist pushing DB overhead) (one 13# DB)
- Repeat #35 on other side of body
- Chest to floor deadlift (stand holding a DB in each hand, hinge forward deadlift style, place DBs on floor, jump feet back out to plank, lower body to floor, push back up to plank, jump feet back into hands then raise back to standing) (20# DBs)
- x1 burpee (hold one DB in one hand, place hands/DB on floor and jump feet out to plank, lower body to floor, push body back up to plank, jump feet into hands and stand, swing DB from between legs to overhead kettlebell-style) (one 13# DB)
- Repeat #38 on other side of body
- 2x dumbbell burpee (the same as #38/39 except you are holding a DB in each hand and you do a double arm kettlebell swing) (13# DBs)
Finisher: Chest to floor burpees for 60 seconds (start standing, place hands on floor, jump feet out to plank, lower body to floor, push back up to plank, jump feet back into hands, stand and jump)
For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
