The Best Dumbbell HIIT Workout Plan with PDF

If you’re looking to build muscle, burn fats, and improve cardiovascular fitness, you can perform high-intensity interval training (HIIT) with dumbbells.

Performing HIIT with dumbbells can help you enhance your aerobic and anaerobic fitness, promote weight loss, build lean mass, and improve your body composition.

From 15 minutes to one hour, I’ve created various dumbbell HIIT workout plans with pdfs.

Whether you are male or female, beginner or pro, you can follow one of the routines to take your fitness to the next level.

How Do You Do HIIT with Dumbbells?

Dumbbell HIIT Workout At Home
HIIT Dumbbell

You can do a HIIT workout with dumbbells in the same way you do it without weights.

Whichever dumbbell exercises you perform, make sure you do it as fast as possible, maintaining the proper form.

However, by carrying the dumbbells, you won’t be able to do the exercises as fast as you do without weights. But the weight you carry will help you build strength, burn calories, and develop muscles at the same time.

You can incorporate myriad exercises into a HIIT dumbbell workout routine, such as dumbbell swings, push presses, burpees, power makes, surrenders, shadow boxing, etc.

Studies show that high-intensity interval training enhances endurance, VO2 max, and metabolism; improves aerobic and anaerobic fitness; lower blood sugar; and reduces body fat percentage.1 Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men – Biology of Sports

You can also check out the ultimate pros and cons of HIIT before starting this program.

Exercises to Include in the Dumbbell HIIT Program

You can save this exercise list so you can make a dumbbell HIIT workout routine for yourself.

Dumbbell BurpeePush Press
DB Man MakersSurrenders
DB Farmer WalkDB Step-up
Dumbbell LungesIYT Raises
DB Squat SwingSquat Jump
Clean and PressDL to Upright Row
Squat to Calf RaisesRussian Twist
Floor PressDumbbell Crunches
Single-Arm DB Swing Single-arm Snatches
DB Shadow BoxingDumbbell Side Bend
Plank Dumbbell DragSide Plank Hip Dip
Seesaw PressKneeling H2L Chop
Incline Plank RowingDB Deadlifts
DB Lunges to RotationSumo Cossack Squat

15 Minute Full Body HIIT Dumbbell Workout

Dumbbell HIIT Workout Plan

This 15-minute dumbbell HIIT workout is for newbies who want to scale their endurance level and perform more intense workouts.

It includes two rounds of seven minutes with one minute break in between them.

Perform as many reps as possible in 30 seconds.

NoExerciseActivity TimeRest
1Squat to Overhead Press30-Sec30-Sec
2Single-Arm DB Swing30-Sec30-Sec
3One-arm DB Rowing30-Sec30-Sec
4Sumo Cossack Squat30-Sec30-Sec
5Floor Press30-Sec30-Sec
6Plank Dumbbell Drag30-Sec30-Sec
7Dumbbell Push Press30-Sec30-Sec

This workout will burn as many as 120 to 150 calories.

You can follow this routine every morning to keep yourself fit and active throughout the day.

20 Minute Dumbbell HIIT Workout Routine

This 20-minute dumbbell high-intensity interval helps increase endurance and strength and build lean mass.

From beginners to intermediate and males to females, anyone can try this workout to level up their fitness level and improve their body composition.

This routine includes two rounds of 10 minutes each so that you can perform each exercise twice.

NoWorkoutActivity TimeInterval
1Dumbbell Squat Jump30-Sec30-Sec
2Dumbbell Push Press30-Sec30-Sec
3Dumbbell Burpee30-Sec30-Sec
4Dumbbell Crunches30-Sec30-Sec
5DB Shadow Boxing30-Sec30-Sec
6Dumbbell Squat Swing30-Sec30-Sec
7Dumbbell IYT Raises30-Sec30-Sec
8DB Step-up30-Sec30-Sec
9Dumbbell Man Maker30-Sec30-Sec
10Dumbbell Side Bend30-Sec30-Sec

Performing dumbbell HIIT for 20 minutes can help you torch 250-300 calories.

You can follow this workout for four to five times a week to achieve the best results.

30 Minute Intense Dumbbell HIIT Workout Plan to Burn Fat

full body hiit dumbbell workout

You can challenge your endurance and speed with this 30-minute full body dumbbell HIIT workout.

This workout is for those who have been working out for a while and enjoy training at high intensity.

Performing this 30-minute interval training strengthen and tone muscles, speed up weight loss and cardiovascular health, and annihilate as many as 400 calories.

I’ve divided the half an hour workout into three rounds of ten minutes. And each round includes 9 exercises, and each exercise will be done for one minute (including the rest time).

Perform three rounds with two minutes of rest in between them.

No Round 1Round 2Round 3
1Single-arm SwingSurrendersLunges
2Pop SquatSingle-arm SnatchesSquat Swing
3Push PressSumo Cossack SquatSeesaw Press
4Man MakersFrog PumpsSide Plank Hip Dip
5SurrendersPlank Dumbbell DragFarmer Walk
6IYT RaisesClean and PressKneeling H2L Chop
7Lunges to Rotation1-Arm DB RowingSquat to Calf Raises
8DB Shadow BoxingRussian TwistBoth-arm Swings
9Dumbbell Crunches Floor PressSquat Jump

Spent one minute on each exercise.

You can follow this workout three to four times a week.

Advanced 45-Minute HIIT Workout with Dumbbells

This 45-minute high-intensity dumbbell workout is for serious weight watchers who can train hard to achieve their best physique.

It is divided into four rounds, and each round will take ten minutes to complete.

Here’s how you can divide the 45 minutes workout.

  • Round 1: 10 minutes, 1-minute break
  • Round 2: 10 minutes, 2-minute break
  • Round 1: 10 minutes, 2-minute break
  • Round 4: 10 minutes
  • How to perform each exercise: Complete as many reps as possible in 20 to 30 seconds and walk for 30 to 40 seconds.

Here are all exercises:

NoRound 1Round 2
1Squat JumpSingle-arm Swing
2Push PressSeesaw Press
3DL to Upright RowSurrenders
4Shadow BoxingLunges to Rotation
5Squat SwingPlank Dumbbell Drag
6Dumbbell IYT Raises1-Arm DB Rowing
7DB Step-upKneeling H2L Chop
8Dumbbell Man MakerSumo Cossack Squat
9Dumbbell CrunchesFrog Pumps

No Round 3Round 4
1Single-arm SwingSurrenders
2Pop SquatSingle-arm Snatches
3Push PressSumo Cossack Squat
4Man MakersFrog Pumps
5SurrendersPlank Dumbbell Drag
6IYT RaisesClean and Press
7Lunges to Rotation1-Arm DB Rowing
8DB Shadow BoxingRussian Twist
9Dumbbell Crunches Floor Press

Doing this workout four times a week will help you achieve a strong and defined physique, promote cardiovascular fitness, and improve athleticism.

60-Minute Weighted HIIT Workout with Dumbbells for Fat Loss

Doing high-intensity interval training for 60 minutes can be challenging and make you feel out of breath.

However, if you perform five rounds of 10 minutes with 2-3 minutes of rest between rounds, you’ll be able to perform dumbbell HIIT for one hour.

Working out at higher intensity for one hour will help you enhance your aerobic and anaerobic fitness, encourage weight loss, and improve your body composition.

How to perform the workout:

Perform as many reps as possible in 30 seconds, then walk for 30 seconds to catch your breath and move to the other exercises.

Circuit #1

  • Dumbbell Squat
  • Push Press
  • Bent-over Row
  • Reverse Crunches
  • Floor Press

Circuit #2

  • Dumbbell Push Press
  • Farmer Walk
  • Dumbbell Lunges
  • Single-Arm Squat Snatch
  • Half Kneeling Low to High Chop

Circuit #3

  • Dumbbell Surrenders
  • One-arm DB Row
  • Seesaw Press
  • Shadow Boxing
  • Clean And Press

Circuit #4

Circuit #5

Perform this routine every alternate day for the best results.

Download The Dumbbell HIIT Workout Plan PDF

You can download the PDF of the dumbbell HIIT workout plan so you can download for future use.



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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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