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24-Minute Full Body H.I.I.T. Workout

By Rob Riches

Experience
Advanced (3+ years)
Time
30 minutes/day
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

Build ripped muscle, gain strength, and skyrocket your metabolism with dumbbells.


That’s what today’s workout is all about!


Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a hardcore, dumbbell only, full body H.I.I.T. circuit to challenge you more than you ever thought dumbbells could.


All you need for this one is a few dumbbells, 24 minutes, and the backbone to make it through.


So grab some dumbbells and get ready to get fit fast!


This is Deranged Dumbbells™: 24-Minute Full Body Dumbbell H.I.I.T. Workout!


Let’s get to it!


For this workout, you’ll perform a circuit of 6 exercises in H.I.I.T. training fashion.


That means you’ll perform each exercise for 30 seconds all out, then have 30 seconds to rest and rehydrate with AminoFast™ before starting the next exercise.


Aim for as many reps as possible during your working intervals - focus on speed and explosiveness.


You should use a weight that is about 40% of your 1 Rep Max - so if you can row 80 Lb dumbbells, you’ll use 30s for this workout.


Once all 6 exercises are complete, that’s the end of round one.


Your goal is to complete 4 rounds back-to-back, for 24 minutes of sweat drenching action.

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Media


This is a circuit type of training

Circuit
Dumbbell Burpee demonstrationPlay Dumbbell Burpee demonstration
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Vertical Swing
4 sets, 30s, (rest 30s)
@40% or 1RM
Show Alternative Exercises
Dumbbell Step Back Lunge to Step Up demonstrationPlay Dumbbell Step Back Lunge to Step Up demonstration
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises

Date Created: 7/20/2020, UTC


Last Updated: 11/16/2020, UTC

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