Dumbbell Only Full Body HIIT Workout

Updated: Oct 13, 2020

Workout At Home, Full Body HIIT Banner

All you’ll need for this workout are a pair of dumbbells and space to move your body! We’ll specifically be targeting legs, shoulders, back and core with a mixture of cardio and combination movements for this full-body, at-home workout.

While it’s important to keep your heart rate up during HIIT workouts, I personally think its so much more important to keep your form on point instead! So be mindful of your movements. If that means modifying an exercise after the first or second set, then I encourage you to do it! Drop down to your knees of the push-ups, walk your feet into the plank instead of jumping, etc. These small changes will make a big difference in your form and how you execute each movement!

Okay, without further ado, here’s the workout!


  1. Reverse Lunge + Kick (Each Leg)

  2. Curtsy Shuffle + Row

  3. Squat into Lunge Combo

  4. Row + Squat into Press

  5. Plank Tuck + Push-up

  6. Tempo Leg Drops

METHOD: Advanced:

40 Seconds HIIT/15 Seconds Rest; 4-5 Sets total with little to no rest in between sets.


30 Seconds HIIT/30 Seconds Rest; 3-5 Sets total with 30-60 seconds rest in between sets.