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

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Average Exertion
Average Cardio Intensity

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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Google Sheet Workout Export

Warm up for 5-10 minutes.


Circuit #1 - 3 rounds

Rest 0s between rounds

1A.Dumbbell Clean and Press
3 rounds30s30s
1B.Alternating Dumbbell Lunge
3 rounds30s30s
1C.Renegade Row
3 rounds30s30s
1D.Dumbbell Floor Press
3 rounds30s30s
1E.Dumbbell Curl + Overhead Extension
3 rounds30s0s

Date Created: 2/7/2021, UTC

Last Updated: 2/10/2021, UTC

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