Full Body HIIT Workout

Updated: Sep 22


Sweat it out in under 30 minutes with this amazing Full Body HIIT workout! All you need are some dumbbells, I would recommend one light set and one heavier set – I used a 5lb set and a 10lb set!

HIIT workouts are among some of my favorite workouts! Why? Because I usually only need 30 minutes or less, and for all of us busy mamas out there, that’s sometimes all the time that we have! These workouts are perfect to squeeze in during nap time or early in the morning before the rest of the world is up! Not to mention they’ll leave you super sweaty and feeling satisfied for the rest of the day! The best part – you only need dumbbells, so you don’t even have to leave the house if you have some sitting around.


The weight of the dumbbells is completely up to you and your fitness level! For the workout posted above, I switched off between a 5lb weight and a 10lb weight, depending on the exercise. For this workout, I did 40 seconds on and 20 seconds off. Meaning, for each exercise I completed as many reps as I could within 40 seconds, then I rested for 20 seconds. Then, I immediately jumped right into the next exercise and repeated the same work/rest time. If you’re a beginner or fairly new to fitness, try reducing the time to 30 seconds on, and 15 seconds off, or even 20 seconds on and 10 seconds off! I usually just look at my Apple Watch for a time reference, if you don’t have a watch, just use the stopwatch on your cell phone!


Try completing 3-5 total sets of this workout! Again, that number is up to you and your fitness level!


Here are the exercises posted in the video above:


1. Lateral Lunge + Fly


Lunge to the side, keeping your chest up and knee over your ankle (don’t go over the plane of your foot). Bring your arm towards your ankle, then push through your heel to return to a standing position as you fly your arm out. Try focusing on making this one, fluid movement.


2. 2 Rows + 2 Cross Body Knees


In a high plank position, row one arm at a time to your obliques. Try not to move your body too much while you row, keeping your core tight can help reduce movement. Then, bring your knee to the opposite elbow, crunching your core. Make sure you keep that booty down and your spine in a neutral position.


3. Squat + Overhead Hold


Hold a pair of dumbbells directly over your head, keeping your arms tucked close to your ears. Squat down while focusing on keeping your chest up and core tight. Your knees should be over your ankles and your spine should be neutral, make sure your back doesn’t arch.


4. Plank Tuck + Weighted Get Up


Holding a pair of dumbbells in a high plank, tuck your legs in towards your chest, making sure your knees stay wider than your elbows. Stand up, bring the dumbbells up with you from that low squat position. If you want to – you can add a curl here for extra resistance!


5. Broad Jumps


Place a dumbbell down on the ground and get ready to jump! Use your legs and glutes to get your body up and over the dumbbell. Remember to land with your feet soft, and knees bent.


There you have it! An entire Full Body HIIT workout that you can do in under 30 minutes, all in the comfort of your own home! If you try it out, let me know how it goes in the comments and be sure to follow me on Instagram for more workout ideas and inspiration!

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