12 Best Weighted HIIT Workouts with Dumbbells

Weighted HIIT workouts

If you want to increase weight loss and build fat-free mass simultaneously, you can perform weighted HIIT workouts with dumbbells.

Weighted HIIT exercises bolster your muscles, improve your aerobic and anaerobic fitness, and can help you transform your physique.

In this article, I’ve shared the best dumbbell exercises that you can use to perform high-intensity interval training.

High-intensity interval training (HIIT) involves alternating between intense burst activity and a short recovery period. It requires you to do exercises at a fast pace (at 75 to 95 percent of the maximum heart rate), followed by a short recovery period.

Explore This Guide: 20 Pros and Cons of HIIT Workout

Can You Do HIIT Workouts with Weights?

Yes, you can do full-body intense burst interval training using weights, especially dumbbells.

You can’t do HIIT with weights with as high intensity as you can do with bodyweight exercises, but the added resistance will help you put on lean mass and strengthen your muscles and joints, along with annihilating plenty of calories.

You can do the weighted HIIT exercises with dumbbells, kettlebells, and barbells. However, I’ve only included high-intensity dumbbell exercises in this article.

Dumbbells are easy to use, require less space, provide a full range of motion, and allow you to perform various exercises at higher intensity.

You can also incorporate the following movements into your HIIT weight training:

12 Best Weighted HIIT Exercises to Build Strong and Lean Body

1Jumping Jacks 2Burpees
3Front Squats4Jump Squats
5Crunches 6Surrenders
7Push Press 8Man Makers
9High Knees10Thruster
11DB Swing12Step-up
Exercises for Weighted High-Intensity Interval Training

1. Jumping Jacks

When your goal is to burn more calories and increase heart rate and blood flow quickly, the jumping jack can be a great exercise. You can modify and make it an advanced exercise by doing it with a pair of dumbbells.

The dumbbell jumping jacks engage multiple muscles simultaneously, especially the shoulder, legs, and arms, and enhance your jumping ability.

Steps to perform a weighted jumping jacks:

  1. Grab one dumbbell in each hand and stand straight with your feet together.
  2. Bend your elbows and hold the dumbbell just above your shoulder.
  3. Jump your feet out and extend your arms up in an explosive manner.
  4. Now, jump back to return to the starting position.

2. Dumbbell Burpees

Burpee is an excellent full-body exercise that quickly raises your body temperature and destroys plenty of calories in a short time.

By adding dumbbells, you can make this exercise super effective. The added resistance develops fat-free mass and will help you build a ripped body.

A study has shown that performing a 3‐minute Burpee for sixty days increases excellent endurance and improves overall performance.1 International Standards for the 3‐Minute Burpee Test: High-Intensity Motor Performance – Journal of Human Kinetics

Steps to do a burpee with dumbbells:

  1. Grab one dumbbell in each hand, stand straight with your feet hip-width apart, and keep your arms at your side. That’s your starting position.
  2. Push your hips back, bend your knees, and lower yourself into a squat position.
  3. Place the dumbbells on the floor, kick your legs behind, and softly land your feet on the floor. Now you’re in a straight-arm plank position.
  4. Do one push-up, then jump your feet back just outside your hands and stand upright.
  5. Repeat as many times as possible.

3. Dumbbell Squat

Standard Dumbbell Squat

Whether you want to bolster your legs or demolish significant calories, you can integrate dumbbell squats into your weighted HIIT program.

The dumbbell squats primarily isolate the quadriceps, improve aerobic and aerobic fitness, and can easily fit into any fitness regime.

Steps you to perform a dumbbell squat:

  1. Grab one dumbbell in each hand and stand straight with your feet hip-width apart and toes pointing slightly out.
  2. Bend your elbows and hold the dumbbell close to your chest. That’s the start.
  3. Bend your knees and slightly push your hips back to squat down until your thighs are parallel to the ground.
  4. Push through your heels to return to the standing position. That’s one rep!

4. Dumbbell Jump Squat

The jump squat is a high-intense, calorie-burning workout that develops explosive strength, power, and speed and improves overall performance.2 Improved Maximum Strength, Vertical Jump, and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads – Journal of Sports Science and Medicine

Steps to perform a dumbbell squat jump:

  1. Holding a pair of light dumbbells, stand straight with your feet hip-width apart and arms straight by your sides.
  2. Brace your abdominal muscles, bend your knees to squat down, then jump explosively while keeping your arms straight at your sides.
  3. Slowly land into a squat and jump again.
  4. Repeat until you can’t perform another rep.

5. Dumbbell Crunches

Straight Arm Crunches 1

Dumbbell crunches can help you sculpt your abs and increase your core muscle endurance. Having a firm core is essential for performing other high-intensity explosive exercises, such as snatch, swings, and thruster.

Steps to do it:

  1. Grab a pair of dumbbells and lie on the floor with your knees bent and feet flat.
  2. Extend your arms over your chest with dumbbells in your hand. That’s the start.
  3. Lift your upper back toward your knees until your abs are engaged.
  4. Then slowly return to the starting position. Do as many reps as possible.

6. Dumbbell Surrender

The Surrender is a dumbbell compound exercise that works throughout the body, especially the legs and shoulder, and help build up firm and athletic physique.

It’s an excellent exercise to incorporate when you do the HIIIT workout with weights.

Steps to perform a dumbbell surrender:

  1. Grasp one dumbbell in each hand with a neutral grip and sit on your knees with your torso upright.
  2. Bend your elbows and hold the dumbbells close to your shoulder with your palms facing each other.
  3. Take one step forward with your right foot and raise the dumbbell at shoulder height.
  4. Bring the left feet forward to meet your right feet to stand straight and at the same time.
  5. Press the dumbbells upward until your arms are straight overhead.
  6. Return to the start and repeat as many times as possible.

7. Dumbbell Push Press

The dumbbell push-press is an upper body strength and explosive exercise that works on several muscles simultaneously, primarily the delts and quads.

It is also excellent for increasing muscular strength, improving speed and power, and shaping your physique.3 Lake JP, Mundy PD, Comfort P. Power and impulse applied during push press exerciseJ Strength Cond Res. 2014;28(9):2552-2559. doi:10.1519/JSC.0000000000000438

Steps to perform a dumbbell push-press:

  1. Holding a pair of dumbbells, stand upright with your feet hip-width apart.
  2. Bend your elbows and hold the dumbbells just over your shoulder, palms facing each other.
  3. Lower into a half squat, and while returning back, thrust the dumbbells over your head in an explosive manner until you’re standing straight. That’s one rep.

8. Dumbbell Power Maker

The power or man maker is another unfamiliar but efficient exercise that reinforces multiple muscle groups throughout the body.

It also improve functional fitness, cardiovascular health, and helps build a strong and toned body.

Steps to perform a power maker:

  1. Grab one dumbbell in each hand with a neutral grip and stand in the shoulder-width stance.
  2. Lower into a straight-arm plank position with your arms straight below your shoulders.
  3. Brace your core, take your feet slightly apart, and perform renegade row.
  4. Once you row on each side, jump your feet in, outside your hands and get in a squat position.
  5. Lastly, push the dumbbells up toward the sky until your arms are fully extended. That’s one rep!

9. Dumbbell High Knees

The high-knee is also the most effective calorie-burning high-intensity exercise.

It increases the heart rate, improves VO2 max, and allows your body shed calories even after hours of training.

Steps to perform the dumbbell high-knees:

  1. Stand straight in the hip-width stance, holding a dumbbell in each hand at stomach height, palms facing each. (Your position will be the same as you do bodyweight high-knees, but instead of empty hands, hold the dumbbells). You can also hold the dumbbells overhead.
  2. Raise your right knee until it comes close to the dumbbell, and then land your feet on the ground.
  3. As you land your right leg on the ground, repeat the same movement with your left leg.

10. Dumbbell Thruster

Thruster is a combination of squat and push press that strengthen and tone multiple muscles from the upper to the lower body and improve body composition.

Steps to do the Dumbbell thruster
  1. Stand upright with your feet hip-width apart with holding a pair of dumbbells in your hands, bend your elbows and keep the dumbbells across your shoulder, palms facing each other.
  2. Keep your back straight, bend at your knees and hips and perform a squat.
  3. Then stand up explosively by pushing through your heels and pressing the weights straight overhead until your arms are fully extended. Then lower the dumbbells into the starting position.

11. Single-arm Dumbbell Swing

The dumbbell swing is an intense-burst exercise that bolster lower back, hip, core and shoulder and enhances speed, endurance, and strength.

Steps to perform dumbbell swings:

  1. Grab a dumbbell (weight depends on your strength) with an overhand grip with your right hand and stand in a shoulder-width stance. Keep your opposite arm straight at your side.
  2. To start the movement, bend at your hips and knees and swing the dumbbell behind between your legs, and then thrust your hips forward and squeeze your glutes as you swing the dumbbell forward until your arm is straight at your chest level.
  3. Reverse the movement and repeat for the desired number of times.
  4. Once you complete, switch your arm to complete the work with your left arm.

12. Dumbbell Step-up

weighted HIIT workout

The step-up strengthens and builds lower body muscles, particularly the quads, glutes and hamstrings. It also maximize strength and endurance and level up athletic fitness.

Steps to do a dumbbell step-up:

  1. Grab a dumbbell in each hand.
  2. Stand upright in front of the box or bench with your arms are straight at your sides and palms are facing in. That’s your starting position.
  3. Step your right foot on the bench followed by the left.
  4. Reverse the movement to complete the first repetition.

30-Minute Weighted HIIT Workout Routine to Shred Fast

I’ve designed a 30-minute weighted high-intensity internal training program that you can perform weekly to build a strong and toned physique.


  • Sessions/week: Three
  • Duration/session: 30 minutes
  • Equipment Needed: Dumbbells
  • Target Gender: Male and Female
  • Acticity Time: As many reps as possible in 30 seconds
  • Interval Time: 30 seconds
  • Number of rounds/session: As many as possible.
Jumping JackDB SwingsJumping Jacks
SquatsMan MakerSurrenders
crunchesCrunchesPush Press
Dumbbell DragPop SquatStanding Wood Chop
Weighted High-Intensity Interval Training

Weighted Dumbbell HIIT Workout PDF

You can download the portable file of weighted interval exercises for future use.


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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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