​ ​

40-Minute HIIT Workout At Home (Full Body Pyramid)

The BEST HIIT workout at home to burn calories and build total body strength! This dumbbell workout combines six full body exercises in a “stack on” pyramid format that will test your strength and endurance. Modifications are offered for all fitness levels.



 

Challenge your strength and muscular endurance with this dumbbell HIIT workout at home.

HIIT (high-intensity interval training) challenges you to go all out during your work periods, so you can maximize muscle growth. These intense workouts quickly raise your heart rate and are great for burning calories.

Today’s full body workout is done in our ‘stack-on’ pyramid format — so work time increases with minimal rest between exercises.

Our pyramid workouts are considered some of the most challenging workouts on the blog. The compound strength exercises in today’s workout will challenge your muscular endurance and raise your heart rate.

*This is a sponsored post in partnership with the Minnesota Pork Board.

two women performing a cross body dumbbell chop in a full body HIIT workout at home

HIIT Workout At Home FAQs

What Is A Typical HIIT Workout?

HIIT (high-intensity interval training) challenges you to exert your maximum effort during work periods followed by brief rest periods. It’s an intense form of training that quickly raises your heart rate and is great for burning calories, both during and after the HIIT routine.

Is HIIT With Weights Better Than Cardio?

Strength training increases muscle definition, promotes weight loss and improves both bone and joint health. The more muscle you have, the more calories your body is going to burn during your HIIT workouts (Mayo Clinic). HIIT training with weights is a great combination because you’ll burn fat and calories both during and after your workout, build muscle, and improve heart health.

two women performing a half kneeling bicep curl with dumbbells in a HIIT workout at home for women

A 40-Minute HIIT Workout At Home that will challenge your cardio and muscular endurance.

This total body workout combines compound movements that engage multiple major muscle groups. The result is a 40-minute home workout that’s scalable for fitness beginners to advanced athletes.

I suggest adding a HIIT workout like this one to your weekly workout routine 1-2 times a week.

Workout Equipment:

Medium-to-heavy set of dumbbells. We’re using 15 lbs in this workout.

Shop My Extra-Large Yoga Mat

I get so many questions about this mat! I have the EXTRA LARGE Mat (8′ x 4′ x 1/4″).

DISCOUNT CODE: NourishMoveLove
Click Here To Shop
Woman performing a crossbody dumbbell chop as part of 5 Moves to Blast Your Abs with a Dumbbell

Workout Instructions:

Follow along with the guided HIIT Workout At Home on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 Full Body Exercises
  • Timed Intervals (30 seconds of work, 30 seconds rest; complete as many repetitions as you can in the timed interval)
  • Pyramid Format (we’ll add on moves as we work “up” the pyramid, and then drop off moves as we work our way back “down” the pyramid)

A Pyramid Format Looks Like This: 

  • Set 1: Perform move 1 for 30 seconds (as many reps as you can), followed by 30 seconds of rest.
  • Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest.
  • Set 3: Perform move 1 for 30 seconds, and then move 2 for 30 seconds, and then  move 3 for 30 seconds, followed by 30 seconds of rest.

Continue this stack-on, pyramid format until you complete moves 1 through 6. Then you have the option to go back down the pyramid in reverse order, dropping off move 1, then move 2, then move 3 and so on.

Trainer Tip: Pyramid workouts are challenging tests of endurance. Follow along with the workout modifier for options to scale each move, or decrease the weights as you start to fatigue.

Workout Outline

  1. Squat Thruster and Alternating Arnold Press
  2. Half Kneeling Bicep Curl and Lunge Hold
  3. Lateral Bound and Dumbbell Squat Pick Up
  4. Half Burpee and Push Up and Single Arm Row
  5. Half Kneeling Dumbbell Chop
  6. Weighted Lunge Jumps
two women performing a cross body chop in a full body HIIT workout at home

Prefer to Watch On YouTube?

youtube icon HIIT Workout

6 Best Full Body HIIT Exercises with Weights

Squat Thruster and Alternating Arnold Press 

Targets: Legs, glutes, quads, shoulders, chest and core.

two women performing a squat and press or squat thruster with an alternating arnold press in a HIIT workout at home'

How To Do A Squat Thruster and Alternating Arnold Press

  1. Start standing, feet shoulder-width apart, knees bent. Hold one dumbbell in each hand at your shoulders in a front racked position (palms facing in towards your shoulders).
  2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  3. Then, drive through your heels to stand tall (legs straight).
  4. As you stand, alternate pressing one dumbbell overhead; performing a single arm Arnold Press. Press your right arm overhead, rotating your palm out away from your body as your arm straightens.
  5. Lower the dumbbell in your right hand back to the starting position and repeat, performing a squat and single arm Arnold Press on the left arm.

Modification: Omit the alternating Arnold Press. Instead, hold one dumbbell at your chest horizontally and perform a dumbbell squat thruster.

Half Kneeling Bicep Curl and Lunge Hold

Targets: Legs, glutes, quads, hamstrings, calves, core, arms and bicep muscles.

two women performing a half kneeling bicep curl and lunge hold in a dumbbell HIIT pyramid

How To Do A Half Kneeling Bicep Curl and Lunge Hold

  1. Start standing in a neutral position, feet shoulder-width apart, holding a dumbbell in each hand at your hips, palms facing in.
  2. Step your left foot back into a reverse lunge. Lower your left knee all the way to the ground; creating 90-degree angles in both knees.
  3. From this half kneeling position, perform a bicep curl, pulling the dumbbells all the way up towards your shoulders; palms facing you.
  4. With control, lower the dumbbells back down to your sides.
  5. Then lift your back, left knee about 1 inch off the ground, holding a low lunge for about 3 seconds.
  6. Return your left knee to the mat and repeat this sequence.

Lateral Bound and Dumbbell Squat Pick Up

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

two women performing a lateral hop and dumbbell squat pick up in a hiit workout at home

How To Do A Lateral Bound and Dumbbell Squat Pick Up

  1. Start by placing two dumbbells horizontally on the mat in front of you; about two feet apart.
  2. Stand with feet hip-distance apart, one foot on each side of the dumbbell on the right side of the mat.
  3. Sit your hips down and back into a loaded squat position as you reach your right hand down to pick up the dumbbell on the mat between your legs.
  4. Drive through your heels to stand tall, pulling the dumbbell between your legs up towards your hips. Then perform another squat to return the dumbbell back to the mat.
  5. Hold the loaded squat position as you drive off your outside, right leg to bound laterally to the dumbbell on the left side of the mat. Performing a lateral jump squat and landing softly with one foot on each side of the dumbbell.
  6. Again reach down to pick up the dumbbell, this time with your left hand. Drive through your heels to stand tall, pulling the dumbbell between your legs up towards your hips. Then perform another squat to return the dumbbell back to the mat.
  7. Repeat this side-to-side pattern.

Modification: Option to make this low impact by omitting the hop or bound and performing a loaded squat step.

Half Burpee and Push Up and Single Arm Row

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

two women performing a half burpee and push up and single arm row in a full body HIIT workout

How To Do A Half Burpee and Push Up and Single Arm Row

  1. Start in a high plank position with your right hand on a dumbbell and left hand on the mat (option to have both hands on the floor if that’s more comfortable). 
  2. Lower your chest towards the ground to perform a push up; elbows fall back towards your body.
  3. Exhale as you push back up into a high plank position.
  4. From a high plank, jump your feet up towards your hands and perform a half lift so you are hinged forward at your hips with a neutral spine (in a bent over row position).
  5. Perform a single arm dumbbell row by pulling your right elbow up to meet your rib cage.
  6. Then, with control, lower the dumbbell back to the mat and jump your feet back to high plank, returning to the starting position.

Modification: Hold a modified plank from your knees and perform both the push up and row from your knees (omitting the burpee).

Half Kneeling Dumbbell Chop

Targets: The glutes, hips, shoulders, back and abs (deep transverse abdominis muscles and oblique muscles).

two women performing a half kneeling crossbody chop with dumbbell in full body HIIT workout

How To Do A Half Kneeling Dumbbell Chop

  1. Start in a half kneeling position, right knee on the mat and left leg bent at 90 degrees with your left foot in front of you.
  2. Hold one dumbbell horizontally between your hands at your right hip.
  3. Squeeze your glutes to stabilize your hips and core.
  4. Then exhale as you use your core to drive the dumbbell crossbody and overhead, extending both arms up overhead towards the left side. Think right hip to left shoulder.
  5. Lower the dumbbell with control back towards your right hip. Return to the starting position, and repeat this movement.

Modification: If you have knee pain you can perform the dumbbell chop from a standing position rather than kneeling.

Weighted Lunge Jumps 

Targets: Legs, glutes, quads, calves, core, abs and obliques.

two women performing weighted lunge jumps as part of a full body HIIT workout at home

How To Do Weighted Lunge Jumps

  1. Start standing with feet hip-width apart, holding one dumbbell in your right hand at your side (palm facing in towards your body).
  2. Jump or hop 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.
  3. Keeping your torso upright, explosively jump with enough force to hop both feet back to the starting position (feet hip-distance apart).
  4. At the top of the movement, transfer the dumbbell from your right hand into your left hand.
  5. Then, jump or hop your left leg back into a reverse lunge.
  6. Repeat this alternating lunge drop pattern, landing softly in the reverse lunge position each time.

Modification: Omit the dumbbell transfer and make this low impact by performing bodyweight step back lunges or high knees.

Pin This Workout:

HIIT Pyramid Workout pin for pinterest

Pork: Lean Protein For Muscle Recovery

We love pork around here because it’s the basis of so many easy and healthy meals. Our family-favorite is this Smoked Pork Butt Recipe from The Real Food Dietitians. I love that pork is so forgiving and that it pairs well with different flavor profiles. I love pork stir frys, kebabs, tenderloin roasts and carnitas.

Pork is also an excellent source of protein and provides several important vitamins and minerals. A 3-ounce serving of pork is an excellent source of: 

  • Protein: supports muscle growth.
  • Selenium: supports thyroid health.
  • Vitamin B-6: supports mood and brain health.
  • Zinc: supports tissue repair and maintenance of a healthy immune system.
  • Beta-alanine: form of amino acid found in pork and a crucial element in muscle development.
How to cook pork graphic

Tips for Cooking Pork:

One of my favorite things about pork is how simple it is to cook. The secret to keeping pork juicy and delicious is to avoid overcooking it – a little pink in the middle is okay! You can take all the guesswork out by purchasing a meat thermometer, which makes it even easier.

  1. Season Pork
  2. Cook to 145°
  3. Rest for 3 minutes

Minnesota Pork

The Minnesota Pork Board (MPB) administers checkoff programs relating to pork promotion, consumer and producer education and research on behalf of more than 3,000 family pig farms in Minnesota.

This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

10 comments
  1. Holy Bananas doesn’t donjuarice for this one; more like HOLY BANANA SPLIT! I did it two days ago and my butt is still sore in a “I had an awesome workout”kind of way! Loved the variety of moves too. Thanks for keeping the burn going all year with your workouts!

  2. SPICY!!! 🌶 17 weeks pregnant with #2 and I feel so proud I made it through! I love a good pyramid style workout and loved being able to find modifications to support my growing baby bump! Thanks for another killer workout!

    • Hope! You are so AWESOME crushing this workout at 17 weeks, mama!! Way to go! I’m so glad you loved this workout and were able to make it work for you, I hope you keep coming back for more! -Lindsey

  3. What a GREAT workout! The best part is that, it is so dynamic, time flies right by! Thanks, Lindsey, for the versatility and the encouragement throughout. I love it! 🙂

    • YEAH Danae, way to go!! These pyramids always kick my butt but they’re so mentally engaging — way to stick with it! AWESOME WORK, I’m so glad you loved this one! -Linds

  4. This was more like a 45 minute workout for me because I had to take so many breaks! 😅😅😅. Great workout 🔥

  5. Amazing workout!! This gives me a great workout plus dinner ideas!! Thanks NML, love your workouts!!