Deranged Dumbbells 24-Minute Full Body H.I.I.T. Workout Ft. Rob Riches

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By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 13 minutes/day

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Average Exertion
Average Cardio Intensity

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.

As always, the complete workout will be listed for you in the description below.

Now let’s get this going!

Exercise #1: Dumbbell Burpees

Drop to the ground in plank position, with a dumbbell in each hand, body straight like a board, hop back to your feet and explode into the air driving knees up towards your chest, cushion the landing and repeat - think speed and explosiveness with these.

Exercise #2: Dumbbell Alternating Bent Row

Grab a pair of dumbbells, set up for a bent over row - upper body parallel with the floor - remember to brace the core. Begin by performing a row with one arm, while the other hangs down, remember to squeeze with the lats at the top and work the back, then as you begin lowering the weight back down, begin performing a row with the other arm.

You want to perform these one arm rows back and forth, with constant movement, so that they pass by each other at the halfway point.

Exercise #3: Alternating Dumbbell Curl

Stand with dumbbells at your sides, curl one up at a time rotating your palm towards the ceiling as you raise to the top. Squeeze your biceps at the top then lower back down under control, fighting the flex on the way back down. Repeat alternating side to side every rep. By curling one dumbbell up at a time, you’re able to better stabilize the weight and can overload the biceps to a greater extent for greater gains.

Exercise #4: Dumbbell Push-Up + Renegade Row

Setup in a plank position with a dumbbell in each hand underneath your shoulders, feet slightly wider than shoulder width, body straight like a board - don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top. Once at the top, row one dumbbell up to your side without twisting your body - pull with your elbow, squeeze with your lat. Then lower and repeat on the other side. Then return to a push-up and repeat.

Exercise #5: Dumbbell Swing

This movement should imitate a kettlebell swing, only you’ll grab the end of the dumbbell in both hands instead of the handle. Use your hip drive to swing the weight up, not your arms - your arms are just along for the ride. Be powerful with these, aiming to raise the weight to shoulder height.

Exercise #6: Dumbbell Step Back Lunge + Step Up

Take a big step back so both legs bend at 90 degrees. Keep your back knee just off the ground then drive through the heel of your front leg explosively to the top. As you get back to the top, drive that back knee up in front of you towards your chest, and perform a step up onto a bench, box, or ledge, then step back down to return to the starting position. Repeat with your other leg, and alternate side to side each rep.

And that is this week’s Faster Fat Loss™ Workout! Congratulations!

Perform this workout 4 times this week to completely replace boring traditional cardio sessions on a treadmill or elliptical.


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Google Sheet Workout Export

Warm up for 5-10 minutes.

You should use a weight that is about 40% of your 1 Rep Max


Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Dumbbell Burpee
4 rounds30s30s
1B.Alternate Dumbbell Row
4 rounds30s30s
1C.Standing Alternating Dumbbell Curls
4 rounds30s30s
1D.Pushup Renegade Row with Dumbbell
4 rounds30s30s
1E.Vertical Swing
4 rounds30s60s

Date Created: 2/6/2021, UTC

Last Updated: 2/10/2021, UTC

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