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Cardio And Strength HIIT With Dumbbells Routine

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Since I do want to compete in the world of sweaty, fat-burning workouts, I made a super fun and fast-paced full body HIIT with dumbbells!

Actually, this workout sneaks in a fair amount of stability work, too, but it’s even tougher because you’re trying to accomplish it with an elevated heart rate. There’s a lot of bang for your buck here with cardio work, strength exercises and isometric holds, each done in relatively short intervals, but stacked together into a nice, long, sweaty period of work. Thankfully, there’s also just enough rest to bring your heart rate back down, too.

Cardio and Strength HIIT Workout

You’ll need one dumbbell (I went pretty heavy with mine because we’re holding it with both hands for many of the exercises, but you should set your own challenge based on what you can handle) and, if you’re doing this workout on your own, an interval timer. Here’s the breakdown:

Difficulty Level: Beginner+

The moves are simple and you might be familiar with many of them (possibly all of them if you’ve done a lot of my videos), but the workout moves along quickly with short intervals. There is verbal explanation of the exercises, but prior knowledge is helpful to get the most out of the work intervals.

Set your timer for 20 second intervals. Complete the warm up and move into the main workout without rest. For the main workout, complete all three exercises in the triplet before resting for 20 seconds. Repeat the triplet three times before moving on to the next set.

Warm Up

20 seconds each of Arm Circles, Arm Crossers, Squats and Inchworms

Main Workout

The middle exercise in each set should be done with a dumbbell, and many of the isometric holds can also be done with the weight in hand.

  • Goofy Jacks + Overhead Reverse Lunges with Knee Up + Squat Hold
  • Mountain Climbers + Renegade Rows + Plank Hold
  • Double Knees + Left Side Single Leg Squat and Press + Left Side Single Leg Balance Hold
  • Standing Crunches + Right Side Single Leg Squat and Press + Right Side Single Leg Balance Hold
  • Rockettes + Lat Pullover with Crunch + Reverse Plank

Finisher

Complete each hold for 20 seconds without rest – Squat Hold, Left Side Single Leg Hold, Right Side Single Leg Hold, Plank Hold and Reverse Plank Hold

Do you have a hard time making yourself do “less popular” workouts? I know lots of people do. It’s tough to move slow or finish a workout without feeling sweaty and spent. Balance workouts are like the dental flossing of the exercise world – super good for you, but just a little boring and kind of hard to see immediate benefits.

If that’s the case, you’ll enjoy following a plan that’s put together with all the elements to get the result you want and the stability work you need. Killer B Workout Guides take all the guesswork out of building a complete program, and guide you step by step through fourteen weeks of heart-pounding, muscle-building, stability-enhancing workouts.

And you know what? Even the not-so-exciting stuff feels fun when you’re working out with a friend – me!

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.