The 30-30: Dumbbell Only HIIT Workout Ft. Rob Riches | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 8 minutes/day
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through a high intensity interval training workout using only dumbbells to achieve rapid fat burning results from head to toe.


So grab your dumbbells and some open space, then get ready for one of the best physique enhancing workouts you’ll do all week.


This is The 30/30: Dumbbell Only H.I.I.T. Workout Challenge!


Let’s get to it!


Workout Info:

For this workout, you’ll perform a circuit of 5 exercises in H.I.I.T. training style.


This 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 and focus on speed and explosiveness.


Once all 5 exercises are complete, that’s the end of round one.


Your goal is to complete 3 rounds back-to-back, making this a 15-minute, all out metabolic supercharger.

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Description


Day 1 - Full Body

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Warm up for 5-10 minutes.

Circuit
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 30s
Show Alternative Exercises
Dumbbell Curl + Overhead Extension
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/7/2021, UTC


Last Updated: 2/10/2021, UTC

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