The dumbbell HIIT workouts are challenging and heart-pumping and help you boost endurance and strength. I’ve created various dumbbell HIIT workout routines and plan (with PDF) that will help you burn more calories and build muscles at the same time.
Bodyweight high-intensity interval training (HIIT) program is excellent because that doesn’t require any equipment and helps you release many calories quickly.
However, dumbbell HIIT workouts do not only burn calories but also strengthen and tone muscles.
If you haven’t tried dumbbell HIIT exercises yet, you can do them now because they are challenging, effective, and pleasant, and the result is pretty satisfying.
Related: 7 Benefits Of HIIT Or High-Intensity Interval Training
How Do You Do HIIT with Dumbbells?
You can do a HIIT workout with dumbbells in the same way you do it without weights.
Whichever dumbbell HIIT workout you do, make sure you do it as fast as possible, maintaining the form.
However, with 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 be beneficial for boosting strength and developing muscles.
You can do a myriad of HIIT exercises with dumbbells, such as dumbbell swings, push press, dumbbell burpee, dumbbell shadow boxing, etc.
High-intensity Interval Training (HIIT) boosts endurance, VO2 max, and metabolism; improve aerobic and anaerobic fitness; lower blood sugar, and reduces body fat percentage. 1Effects 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
Related: How to do the best weighted HIIT workouts with dumbbells
A Complete List of Dumbbell Compound Exercises For HIIT Workout Plan
You can save this exercises list so you can make a dumbbell HIIT workout routine for yourself.
| Dumbbell Burpee | Dumbbell Push Press |
| DB Man Makers | Dumbbell Surrenders |
| DB Farmer Walk | DB Step-up |
| Dumbbell Lunges | Dumbbell IYT Raises |
| DB Squat Swing | Dumbbell Squat Jump |
| Clean and Press | Deadlift To Upright Row |
| DB Squat to Calf Raises | DB Russian Twist |
| Squat to Overhead Press | Dumbbell Crunches |
| Single-Arm DB Swing | DB Superman |
| DB Shadow Boxing | Dumbbell Side Bend |
You may also like: Full Body Dumbbell Workout For Weight Loss
15-min HIIT Dumbbell Workout Routine At Home
Whether you’re a male or female, if you work out at home with dumbbells, you can do the below 15-minute HIIT exercises with dumbbells.
Estimated Calories Burn: 120 to 150
| No | Exercise | Activity Time | Rest |
|---|---|---|---|
| 1 | Squat to Overhead Press | 30 Seconds | 30-Sec |
| 2 | Single-Arm DB Swing | 30 Seconds | 30-Sec |
| 3 | Dumbbell Burpee | 30 Seconds | 30-Sec |
| 4 | Deadlift To Upright Row | 30 Seconds | 30-Sec |
| 5 | DB Shadow Boxing | 30 Seconds | 30-Sec |
| 6 | Dumbbell Crunches | 30 Seconds | 30-Sec |
| 7 | DB Superman | 30 Seconds | 30-Sec |
| 8 | Dumbbell Push Press | 30 Seconds | 30-Sec |
20-minute Dumbbell HIIT Workout Plan For Beginners
If you’re a beginner, you can incorporate this 20-minute high-intensity dumbbell exercise plan into your daily schedule.
This HIIT dumbbell workout plan is suitable for beginners and helps them develop endurance, strength and build muscles over time.
Calories Likely to be Burn: 150 to 200
| No | Workout | Activity Time | Interval |
|---|---|---|---|
| 1 | Dumbbell Squat Jump | 30-Sec | 30-Sec |
| 2 | Dumbbell Push Press | 30-Sec | 30-Sec |
| 3 | DB Superman | 30-Sec | 30-Sec |
| 4 | Dumbbell Burpee | 30-Sec | 30-Sec |
| 5 | Dumbbell Crunches | 30-Sec | 30-Sec |
| 6 | DB Shadow Boxing | 30-Sec | 30-Sec |
| 7 | Dumbbell Squat Swing | 30-Sec | 30-Sec |
| 8 | Dumbbell IYT Raises | 30-Sec | 30-Sec |
| 9 | DB Step-up | 30-Sec | 30-Sec |
| 10 | Dumbbell Man Maker | 30-Sec | 30-Sec |
| 11 | Dumbbell Side Bend | 30-Sec | 30-Sec |
30 Minute Dumbbell HIIT Workout Circuit For Male and Female
You can challenge your strength through this full-body 30 minute HIIT workout with weights.
This 30-min dumbbell HIIT plan is suitable for intermediate, both male and female.
280 to 350 calories you can shed with this 30-minute HIIT weighted workout program.
| No | Exercise | Reps | Rest |
|---|---|---|---|
| 1 | Single-Arm DB Swing | 6-8 | 30-Sec |
| 2 | Dumbbell Squat Jump | 6-8 | 30-Sec |
| 3 | Dumbbell Push Press | 6-8 | 30-Sec |
| 4 | DB Man Makers | 6-8 | 30-Sec |
| 5 | Dumbbell Surrenders | 6-8 | 30-Sec |
| 6 | DB Squat to Calf Raises | 6-8 | 30-Sec |
| 7 | DB Step-up | 6-8 | 30-Sec |
| 8 | Dumbbell IYT Raises | 6-8 | 30-Sec |
| 9 | Dumbbell Lunges | 6-8 | 30-Sec |
| 10 | Dumbbell Crunches | 6-8 | 30-Sec |
| 11 | DB Superman | 6-8 | 30-Sec |
| 12 | Deadlift To Upright Row | 6-8 | 30-Sec |
| 13 | DB Shadow Boxing | 6-8 | 30-Sec |
| 14 | Dumbbell Burpee | 6-8 | 30-Sec |
| 15 | Dumbbell Squat Swing | 6-8 | 30-Sec |
| 16 | Russian Twist / Side Bend | 6-8 | 30-Sec |
Advanced 45 Minute HIIT Workout with Weights
This advanced 45-minute HIIT program is suitable for both men and women.
If you want to reduce body fat percentage, you can do this 45-minute dumbbell HIIT exercise.
You can shed as many as 500 calories with this 45-minute dumbbell HIIIT workout circuit.
| No | Workout | Reps | Interval |
|---|---|---|---|
| 1 | Dumbbell Squat Jump | 8-10 | 30-Sec |
| 2 | Dumbbell Push Press | 8-10 | 30-Sec |
| 3 | DB Superman | 8-10 | 30-Sec |
| 4 | Dumbbell Burpee | 8-10 | 30-Sec |
| 5 | Deadlift to Upright Row | 8-10 | 30-Sec |
| 6 | DB Shadow Boxing | 8-10 | 30-Sec |
| 7 | Dumbbell Squat Swing | 8-10 | 30-Sec |
| 8 | Dumbbell IYT Raises | 8-10 | 30-Sec |
| 9 | DB Step-up | 8-10 | 30-Sec |
| 10 | Dumbbell Man Maker | 8-10 | 30-Sec |
| 11 | Dumbbell Side Bend | 8-10 | 30-Sec |
| 12 | Dumbbell Crunches | 8-10 | 30-Sec |
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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