My Go-To Strength + HIIT At-Home Workout {8 Exercises, 24-Minutes, 1 Set Dumbbells}

The best at-home strength and HIIT workout for women and busy moms — 8 of my favorite total body exercises in a challenging, 24-minute workout!

The Best At Home Strenght + HIIT Workout for Women |

I can’t believe I haven’t shared this workout with you sooner; like the title says, this is one of my go-to strength and HIIT, at-home workouts.

If the past three years of blogging have taught me anything, it’s that the workouts I actually do perform best on the blog and Pinterest. So I’ve combined 8 of my favorite at-home, total body exercises into this challenging, 24-minute workout.

If you’re having trouble viewing this Strength + HIIT At-Home Workout, try turning off or pausing your ad-blocker. If you prefer, you can watch this video on Youtube here

This at-home strength and HIIT workout is specifically designed for busy women and moms, so it’s only fitting that my one-year-old son, Brody, crawled his way into most of the images and workout video.

Real life — I wasn’t planning on Brody being in this workout. But I had him in the studio with me for another project I’m working on {excited to share more soon!}, and naturally he crawled into all the shots. I have to admit, I was frustrated in the moment, but now these are some of my favorite photos.

Becoming a mom has forced me to become more flexible with my workout plans too. It doesn’t always need to be a 60-minute workout class; instead it’s squeezing in 20-to-30 minute naptime workouts or trying my best to workout with him alongside me {he makes a great 25 lb weight!}.

This workout is truly my ‘go-to’ when I’m in need an efficient, total body sweat session at home.

The Best At Home Strenght + HIIT Workout for Women |

The Workout: 24-Minute Strength + HIIT At-Home Workout

All you need is a set of medium dumbbells for this 24-minute strength and HIIT at-home workout. I’m pictured using 15 lb dumbbells, but feel free to use whatever you have.

The workout is formatted in timed sets — for set one perform each exercise for 45 seconds, followed by 15 seconds of rest; set two 40 seconds work, 20 seconds rest; set three 35 seconds work, 25 seconds rest. 

In total, you’ll repeat each exercise x 3 sets for a 24-minute workout.

  1. Single Arm Snatch + Overhead Reverse Lunge
    *option to alternate arms/sides. i personally, prefer to perform 45/40/35 seconds of work on the right side and then repeat on the left side, making this a 9-move circuit and extending it to a 27-minute workout.
  2. Split Jumps
  3. Push Ups
  4. Sumo Squat + Curl
  5. Plyo Squat Jack
  6. Tricep Kick + Glute Bridge
  7. Total Body Roll Up
  8. Chest to Floor Burpees

See video above for complete workout and proper exercise form.

Single Arm Snatch + Overhead Reverse Lunge 

Snatch Lunge Collage | Total Body At-Home Workout

Split Jumps

Split Jump | Total Body At-Home Workout

Push Ups

Push Ups | Total Body At-Home Workout

Sumo Squat + Curl

Sumo Squat and Curl | Total Body At-Home Workout

Plyo Squat Jack

Plyo Squat | Total Body At-Home Workout

Tricep Kick + Glute Bridge

Tricep Kick Glute Bridge | Total Body At-Home Workout

Total Body Roll Up

Total Body Roll Up | Total Body At-Home Workout

Chest to Floor Burpees

Chest to Floor Burpees | Total Body At-Home Workout

What I’m Wearing

Fit Mom Athletic Apparel Target JoyLab

This post does include affiliate links and I do make a small commission for products purchased using some of the links in this post. Thank you for supporting nourish move love, making the content you see on this blog possible. 

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The Best At Home Strenght + HIIT Workout for Women |

The Best At Home Strenght + HIIT Workout for Women |

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