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Dumbbell HIIT Workout (35-Minute Supersets)

By: Lindsey Bomgren, CPT | January 19, 2025

Raise your heart rate, build strength and get fit at home with this 35-minute dumbbell HIIT workout. Eight high intensity dumbbell exercises are combined in a challenging superset format.

Jump To Workout

When I set out to create home workouts, I wanted to prioritize effective training that could be done with dumbbells.

In my opinion, a full body HIIT workout with weights is one of the most efficient workouts you can do.

Combining strength training exercises for women with HIIT exercises (high intensity interval training) ensures you’re reaping the benefits of multiple training types.

While strength training exercises are necessary to build muscle, increase bone density, and improve metabolism, HIIT exercises have their place, too! HIIT workouts improve cardiovascular health, lower blood pressure, burn fat and increase endurance.

In order to be fit and increase longevity, you need to incorporate both types of training into your routine.

two women holding a low squat preparing to perform an overhead snatch in a dumbbell hiit workout

Today’s dumbbell HIIT workout includes a mix of high-intensity strength training exercises, cardio exercises and core exercises and is done in a “superset” format.

What Is A Superset Workout?

A superset workout pairs two different exercises back-to-back with short rest periods or no rest in between exercises. They offer an effective way to essentially perform more work in less time.

What Are The Benefits Of Superset Workouts?

Supersets offer an efficient way to build muscle and raise your heart rate, because they pack a high number of repetitions into a short period of time. This pushes your muscles to fatigue, allowing you to maximize strength gains.

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Dumbbell HIIT Workout with Weights

Build muscular endurance and total body strength in just 35 minutes with this dumbbell HIIT workout.

Add full body HIIT sessions like this to your home workout plan one to two times per week to burn fat, increase cardiovascular capacity and increase endurance.

Workout Instructions:

Follow along with the guided Dumbbell HIIT Training Home Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Dumbbell HIIT Exercises
  • 2 Supersets (4 exercises per superset; one leg superset and one arm superset)
  • Time Drop Format (perform each exercise for 45 seconds of work, 20 seconds of rest in set one; 40 seconds of work, 15 seconds of rest in set two; 30 seconds of work, 10 seconds of rest in set three)
  • Repeat Each Superset X3 Sets
  • 2 Minutes of Core Between Supersets

Workout Equipment:

Medium to Heavy Pair of Dumbbells. I recommend between 5-25 lbs depending on your fitness level. We’re using 15-25 lb dumbbells in today’s workout.

Full Body Dumbbell HIIT Workout

SUPERSET ONE

  1. Curtsy Lunge
  2. Runner Lunge
  3. Dumbbell Squat
  4. Dumbbell Touch and Jack

SUPERSET TWO

  1. Back Row and Bicep Curl
  2. Push Up Burpee and Overhead Press
  3. Standing Chest Fly and Reverse Grip Front Raise
  4. Double Jab and Press Jack

8 Dumbbell HIIT Exercises

1. Curtsy Lunge

Targets: Legs, quads (thighs), gluteus maximus (butt), hip flexors and core.

two women performing alternating curtsy lunges with dumbbells in a dumbbell hiit workout

How To Do Alternating Curtsy Lunges

  1. Stand with feet hip-distance apart, holding a pair of dumbbells at your sides.
  2. Step your left leg back into a curtsy lunge (left knee should meet right calf), left knee lowers towards the mat. Lower your hips and bend your knees until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then squeeze your right glute to reverse the movement, stepping your left foot back to center and standing tall.
  4. Then, repeat on the opposite leg, stepping your right leg back into a curtsy lunge before squeezing through the left glute to stand tall, returning to the starting position.

2. Runner Lunge

Targets: Legs, glutes, hamstrings, quads and calves.

two women performing runner lunges in a full body hiit workout

How To Do A Runner Lunge

  1. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  2. Keeping your torso upright, jump with enough force to drive your right foot ahead of your left foot. Think of your feet as being on parallel train tracks.
  3. “Run” your feet for two counts (like you’re cross-country skiing). Once you reach the third count, drop your left knee back into a lunge.
  4. Repeat this movement, alternating lunge drops on each leg.

Modification: Option to perform a half lunge by lowering down halfway, rather than getting the back knee all the way to the ground.

3. Dumbbell Squat

Targets: Legs, glutes, quadriceps, hamstrings, hips and core.

two women performing dumbbell squats in a dumbbell hiit workout

How To Do Dumbbell Squats

  1. Start standing feet shoulder width distance apart, knees slightly bent, holding a pair of dumbbells at your sides. Option to hold one dumbbell vertically at your chest, performing a goblet squat.
  2. Lower down into a squat position, lowering your hips down parallel with your knees, thighs parallel to the ground. Drive your knees out toward your outer three toes.
  3. Form tip: drive through your heels to stand tall, returning to a standing position.

4. Dumbbell Touch and Jack

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

two women performing a dumbbell touch and jack in a dumbbell hiit workout

How To Do A Dumbbell Touch and Jack

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees. Hold one dumbbell in your left hand in front of you.
  2. With your chest upright and your core engaged, “jack” your feet out into a wide squat or sumo squat stance (feet are wider than your shoulders). As you jack your feet out, lower the dumbbell towards the ground.
  3. Land softly in a low squat, tapping the head of the dumbbell to the ground if you can.
  4. Then transfer the dumbbell to the opposite (right) hand as you “jack” your feet into a narrow stance. Feet are hip-width distance apart as you stand tall, pulling the dumbbell up and in line with your hips.
  5. Repeat, transferring the dumbbell to the opposite hand each time you perform a squat jack.

Modification: Option to omit the jump and step in and out. You can also make this a bodyweight exercise, omitting the dumbbell transfer.

5. Back Row and Bicep Curl

Targets: The latissimus dorsi (or lats, the largest back muscle), the long head of the bicep, the brachialis (another muscle in the upper arm located at the elbow joint), the brachioradialis (forearm muscles), hamstrings, glutes and core.

two women performing back rows and bicep curls in a full body hiit workout

How To Do A Single, Single, Double Back Row to Single, Single, Double Bicep Curl

  1. Stand with your feet shoulder-width apart, slight bend in both knees. Hold a dumbbell in each hand, palms facing in towards the midline of your body (narrow grip). Hinge forward at the hips maintaining a flat back, belly button pulled back towards your spine.
  2. Pull the dumbbell in your right hand back towards your right hip to perform a single arm row on the right. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment squeezing your shoulder blade in. With control, lower the dumbbell back to the starting position.
  3. Alternate sides, this time pulling the dumbbell in your left hand towards your left hip, performing a single arm row on the left side before lowering the dumbbell back to the starting position.
  4. Then, squeeze your shoulder blades together as you pull both the right and left arms back towards your hips, elbows parallel to ribcage, performing a standard back row.
  5. Drive through the heels to stand tall as you squeeze your bicep muscle to curl the weight in your right hand up to your right shoulder, before lowering it with control, performing a single arm hammer curl. Keep the upper arms stationary as you curl.
  6. Then repeat on the left side, curling the dumbbell in your left hand up to your left shoulder before lowering with control and returning to the starting position.
  7. Finally, squeeze both biceps muscles to curl the weights in both hands up to shoulder height. Lower the dumbbells back down with control and hinge forward to repeat the back rows.

6. Push Up Burpee and Overhead Press

Targets: Arms, chest, shoulders, triceps, back, biceps, abs and core.

woman performing a push up burpee and overhead press and woman performing a dumbbell squat curl press

How To Do A Push Up Burpee and Overhead Press

  1. Start standing feet hip-width distance apart, holding a dumbbell in each hand.
  2. Lower the dumbbells to the ground as you jump back into a high plank position.
  3. Lower your chest towards the ground to perform a push up; elbows fall back towards your body. Exhale as you push back up into a high plank position.
  4. From a high plank, jump your feet up towards your hands, then drive through your heels to stand tall, pulling the dumbbells up your body as your hips drive forward.
  5. As you stand, curl the dumbbells up to shoulder height, then press overhead, stacking the dumbbells over your shoulders and keeping your core tight.
  6. Then, with control, lower the dumbbells back to the mat and jump your feet back to high plank, repeating the movement.

Modification: Omit the burpee, performing a dumbbell squat, bicep curl and overhead shoulder press.

7. Standing Chest Fly and Reverse Grip Front Raise

Targets: Upper arms, chest, shoulders (the anterior and posterior deltoids), traps, biceps, abs and core.

two women performing standing chest flys to front raises in a full body workout

How To Do An Alternating Standing Chest Fly and Reverse Grip Front Raise

  1. Stand with your feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides; palms face out away from the body (underhand grip). Shoulder blades pulled down towards your hips.
  2. Squeeze your chest as you lift your right hand across your body bringing the dumbbell in the right hand parallel to your left shoulder. Think “right pinky finger to left shoulder.” Palm faces up towards the ceiling.
  3. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control. Then repeat, this time raising the left arm.
  4. After you’ve completed a standing chest fly on the right arm and on the left arm, perform a reverse grip front raise by raising both dumbbells up in front of you. Again, bring the dumbbells to shoulder height. With control lower the weights back to the starting position.

8. Double Jab and Press Jack

Targets: Arms, shoulders, back, chest, biceps, triceps, abs, core and calves.

two women performing double jabs and press jacks in a hiit workout

How To Do A Double Jab and Press Jack

  1. Start standing, feet hip-width apart, knees bent, core engaged. Bring your hands or knuckles up to “defend” your face in a guard position.
  2. Perform two jabs, punching the left hand straight in front of you.
  3. Then, perform two bodyweight press jacks, “jacking” the feet out wide (feet are wider than your shoulders) as you press the arms straight overhead, locking out biceps by ears.
  4. “Jack” the feet back in as you lower the arms in front of your chest, then repeat for a second press jack.
  5. After the second press jack, repeat the double jab, this time punching the right hand straight in front of you.

Modification: Make this a low impact exercise by omitting the jump. Rather, tap the toes out to the side and back in.

FAQs

How Can You Balance HIIT With Strength Training?

You can either alternate dedicated HIIT workouts and dedicated strength training workouts or you can integrate HIIT into your strength training routine by doing workouts like this one. Compound exercises that work multiple muscle groups offer a great way to raise your heart rate and increase the intensity of your workout. Plus, you can incorporate exercises like burpees, jumping jacks and dumbbell swings into your strength routine to build muscle and improve heart health.

Is HIIT Good For Weight Loss?

HIIT workouts are effective for weight loss because they push you to work hard, leading to a higher calorie expenditure than LISS cardio (low-impact, steady-state). HIIT exercises can boost your metabolism and promote fat loss by continuing to burn calories after the workout is finished. Add HIIT cardio to your strength training dumbbell workouts 1-2 times a week to achieve your weight loss goals.

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6 comments

  1. Hi Lindsey,
    I am a mother of 8, living in Israel, who has been working out with you for over 3 years 5 days a week! I love all of your workouts, your great positive attitude and comments.
    I find myself using your words of wisdom in my own life with my kids ( “we can do hard things”, “we can do anything for 30 seconds”). I find them so true and inspiring.
    Thanks for all you do and you should continue to have the strength to inspire and strengthen women around the world.
    Jordana Staiman

    • Jordana! That’s wonderful to hear! Thank you so much for your kind words. It’s incredibly rewarding to know that the workouts and messages resonate with you. Thanks for following along! -Lindsey

  2. Hi Lindsey,
    Its really great and well stuffed article on HIIT. I like the fact that HIIT works because of the High Intensity. Usually, people want potions, magic pills, etc. while there is no such shortcuts. If we need the results, we have to spend time and best effort to get the appropriate results. Thanks for such up to the mark information in your post.

  3. Lindsey!
    Thanks so much for this incredible superset and even more so for guiding a great stretch sequence. Will definitely be back (hopefully with heavier weights)! Keep up the awesome work!

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