Experience
Free personalized workout plan
Full Body Dumbbell HIIT
Inspired by: https://www.myworkouts.io/workout/full-body-dumbbell-workout/36832
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Shoulder Tap Push-up with Dumbbell Pull Across | 3 sets | 30s | 30s | Use 10-30lbs Dumbbell
You can also do the Sphinx variation of the push-up |
2. Hammer Curl to Jumping Split Lunge | 3 sets | 12 reps | 30s | 12 reps each side |
3. Half-Kneeling Single Arm Dumbbell Curl to Press![]() | 3 sets | 12 reps | 30s | 12 reps each side |
4. Pushup Renegade Row with Dumbbell | 3 sets | 12 reps | 30s | 12 reps each side |
5. Dumbbell Bear Crawl | 3 sets | 30s | 30s | |
6. Dumbbell Push-up to Row | 2 sets | 30 reps | 30s | |
7. Alternating Hammer Curl to Press | 3 sets | 12 reps | 30s | 12 reps each side |
8. Chair Row to Bridge Press | 3 sets | 10 reps | 30s | 10 reps each arm |
9. Dumbbell Jump Squat to Bodyweight Jump Squat | 2 sets | 30s | 30s | |
10. Dumbbell Goblet Squat to Calf raise | 3 sets | 15 reps | 30s |
Upper Body Push (Chest/Shoulders/Triceps)
To make it harder and get some cardio, add hill sprints to the end of the workout.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Push-up on the 2 Dumbbells flat on the floor (Elbows in) | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
1B. Wide Grip Push-ups on Dumbell | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
1C. Decline Push-up on Dumbbells | 4 sets | 10 reps | 60s | *DeficitTempo: 1/3/1/1 |
1D. Decline Dumbbell Floor Press![]() | 4 sets | 10 reps | 60s | Tempo: 1/3/1/3 |
2A. Half Kneeling Single Arm Arnold Press | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/2/1/2 |
2B. Half-kneeling Dumbbell Single-Arm Shoulder Press | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/3/1/3 |
2C. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | Tempo: 1/1/1/1 |
2D. Dumbbell Alternating Front Raise![]() | 4 sets | 10 reps | 60s | Tempo: 1/2/1/1 |
3A. Half Kneeling Dumbbell Single arm Overhead Tricep Extension | 4 sets | 10 reps | 60s | 10 each side |
3B. Dumbbell Floor Press![]() | 4 sets | 10 reps | 60s |
Upper Body Pull (Back/Biceps)
To make it harder and get some cardio, add hill sprints to the end of the workout.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Bent Over Two-Dumbbell Row | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
1B. Dumbbell Pullover on Floor![]() | 4 sets | 10 reps | 60s | Tempo: 1/2/1/2 |
1C. One-Arm Bench Dumbbell Row | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/3/1/1 |
2A. Dumbbell Clean![]() | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
2B. Renegade Row | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/1/1/1 |
2C. Palm Rotational Row | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
3A. Twisting Standing Dumbbell Biceps Curl | 4 sets | 10 reps | 60s | |
3B. Dumbbell Bicep Curl Pronated Grip | 4 sets | 10 reps | 60s | |
3C. Hammer Curls![]() | 4 sets | 10 reps | 60s |
Lower Body (Quads/Glutes/Hamstrings/Calves)
To make it harder and get some cardio, add hill sprints to the end of the workout.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Bulgarian Split Squat![]() | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/3/1/1 |
1B. Single-Leg Romanian Deadlift with Dumbbells![]() | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/2/1/2 |
1C. Dumbbell Front Squat![]() | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
2A. Dumbbell Alternating Rear Lunge![]() | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/1/1/1 |
2B. Single Leg Hip Thrust with Dumbbell | 4 sets | 10 reps | 60s | 10 each sideTempo: 1/1/1/1 |
2C. Dumbbell Standing Calf Raise![]() | 4 sets | 10 reps | 60s | Tempo: 1/3/1/1 |
3A. Dumbbell Jump Squat![]() | 4 sets | 10 reps | 60s | |
3B. Goblet Squat![]() | 4 sets | 10 reps | 60s | Tempo: 1/3/1/0 |
3C. Dumbbell Side Lunge![]() | 4 sets | 10 reps | 60s | 10 each side |
3D. Farmer's Walk on Toes![]() | 4 sets | 20 reps | 60s | 20 total steps |
Full Body Dumbbell HIIT Round 2
Inspired by https://www.myworkouts.io/workout/24-minute-full-body-hiit-workout/42607
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Burpee | 4 sets | 30s | 30s | with Dumbbell @40% of 1RM |
1B. Neutral Grip Alternating Dumbbell Row | 4 sets | 30s | 30s | @40% of 1RM |
1C. Standing Alternating Dumbbell Curls![]() | 4 sets | 30s | 30s | @40% of 1RM |
1D. Pushup Renegade Row with Dumbbell | 4 sets | 30s | 30s | @40% of 1RM |
1E. Vertical Swing![]() | 4 sets | 30s | 30s | @40% of 1RM |
1F. Dumbbell Reverse Lunge![]() | 4 sets | 30s | 30s | @40% of 1RM |
See More Similar Workouts
See More More Workouts by Alex Meyers
See More Similiar split workouts
See More Workouts with similar equipment
See More 5 day workouts that are 61 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.