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30-Minute Dumbbell HIIT Workout (Full Body Superset)

A full body SUPERSET WORKOUT that pairs strength training exercises with cardio conditioning. The first superset is all lower body exercises and the second superset is all upper body exercises; making this an efficient, 30-Minute Dumbbell HIIT Workout.

*You also can view this 30-Minute Full Body Dumbbell HIIT Workout on Youtube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to 8 Dumbbell HIIT Exercises

This superset workout is a fan favorite because:

  1. It’s 8 dumbbell HIIT exercises in a quick and effective full body dumbbell HIIT workout.
  2. It’s completed in a 40-30-20 time drop format, meaning your “work time” decreases with each set.

What is a Superset Workout?

A superset workout simply means alternating different strength training exercises with minimal or no rest periods in between.

For example, a very basic superset workout (and one that I personally do when I’m short on time) could alternate two exercises: push ups and pull ups. You perform each exercise back-to-back with minimal rest, repeating as many times as desired.

You can superset exercises that work the same muscle groups (as we do in this workout) to achieve muscle fatigue in a short period of time.

If you’ve done any of my strength and HIIT workouts, you’ve likely done a superset workout without even knowing it.

Lateral Lunge with Dumbbells | Dumbbell HIIT Workout

30-Minute Dumbbell HIIT Workout (Full Body Superset)

This 30 minute, dumbbell, high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals.

The workout time and rest time drop with each set. Which means you can try and hang onto those heavy dumbbells, but your heart rate is going to stay high with shorter recovery times.

The result, an efficient, muscle-building Dumbbell HIIT Workout!

Workout Equipment:

A medium-to-heavy set of dumbbells.

I recommend 8-20 lbs depending on your fitness level. I’m using 12 lbs in this workout video.

The Goal: The last 2-3 reps of each exercise should feel challenging (to the point of failure); that means you chose the right weights.

Workout Instructions:

Click here to follow along with the Dumbbell HIIT Workout video at the top of this post.

I’ll coach you through all 8 dumbbell HIIT exercises, keeping track of the timed intervals, providing form cues and modifications.

Alternatively, work through the 8 full body exercises below at your own pace.

Start with the lower body superset:

  1. SET ONE: 40 seconds work, 20 seconds rest
  2. SET TWO: 30 seconds work, 15 seconds rest
  3. SET THREE: 20 seconds work, 10 seconds rest

Then, repeat this same time drop format for the upper body superset.

8 Dumbbell HIIT Exercises

Superset ONE: Lower Body Dumbbell HIIT Exercises 

  1. Strength: Alternating Lateral Lunges
  2. Cardio: Runner Lunge
  3. Strength: Dumbbell Squat
  4. Cardio: Dumbbell Swing + Lateral Hop

Superset TWO: Upper Body Dumbbell HIIT Exercises

  1. Strength: 2 Bear Crawl Back Rows + 2 Tricep Dips
  2. Cardio: Punch Jacks
  3. Strength: Bicep Curl + Overhead Shoulder Press
  4. Cardio: Push Up + Burpee + Bicep Curl

1. Alternating Lateral Lunges

Targets: Legs, glutes, quads, inner thighs (adductors) and outer thighs and glutes (abductors).

How to do a Lateral Lunge with dumbbells

How to do a Lateral Lunge with Dumbbells:

  1. Start standing, feet hip width apart holding one dumbbell in each hand in front of your hips (palms facing in).
  2. Take a large step to the right with your right leg as you sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, driving back up to the starting position.
  4. Repeat on your left leg, stepping out, pushing your hips back as you sit back. Drive off your left leg to return to center.

Modification: Drop dumbbells and perform as a bodyweight exercise.

2. Runner Lunge

Targets: Legs, glutes, hamstrings, quadss, and calves. A HIIT cardio exercises that also strengthen the lower body.

how to do a runner lunge | dumbbell 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 count (like you’re cross-country skiing). Once you reach the 3rd count, drop your left knee back into a lunge.

Modification: Step back lunges.

3. Dumbbell Squat

Targets: Gluteus maximus (main part of butt), quads (front of the thighs), hamstrings (back of the thighs) and core.

Option to hold the dumbbells at your sides, or front rack the dumbbells as pictured below. Racking the dumbbells on your shoulders, or front squatting, more heavily recruits the body’s anterior muscles (muscles on the front of the body); targeting the quads, core and abs.

how to do a dumbbell squat (front racked)

How to do a Front Squat with Dumbbells:

  1. Begin in neutral standing position, feet shoulder width distance apart. Front rack the dumbbells at your shoulders (back head of the dumbbells resting on the shoulders and elbows pointing straight ahead).
  2. With chest up, lower down into a squat, pushing your hips back and down till your hips align with your knees (making a 90 degree angle with your hips and knees). Driving knees out toward your pinky toes.
  3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.

Modification: Hold the dumbbells at your side or drop the dumbbells and perform as a bodyweight exercise.

4. Dumbbell Swing + Lateral Hop

Targets: Glutes, hamstrings, hips, abductors, shoulders, traps, abs and core.

how to do a dumbbell swing with lateral hop

How to do a Dumbbell Swing with Lateral Hop:

  1. Start in an athletic stance, feet wider than hips, slight bend in the knees, core engaged.
  2. Holding a dumbbell in your right hand between your legs (right arm straight), hinge your hips back as you swing the dumbbell between your legs.
  3. Drive through your hips to swing the dumbbell up to shoulder height. As the dumbbell is swinging up, drive off your right leg to laterally hop to the left.
  4. When the dumbbell reaches shoulder height, grab it with your left hand, before hinging your hips back to swing it between your legs again.
  5. This time drive off your left leg to laterally hop to the right. Repeat this pattern.

Modification: Omit the lateral hop and just perform the dumbbell swing.

5. 2 Bear Crawl Back Rows + 2 Table Top Tricep Dips

Targets: Arms, back (lats), triceps, shoulders (deltoids), chest (pecs), quads and core.

bear crawl rows and bear crawl triceps dips | dumbbell hiit workout

How to do a Bear Crawl Back Row + Table Top Tricep Dip:

  1. Start in a table top position on all fours with shoulders stacked over wrists on dumbbells and hips stacked over knees.
  2. Engage your core and tuck your toes under to hoover your knees off the ground; this is bear crawl position.
  3. From bear crawl, alternate pulling each dumbbell towards your ribcage to perform the dumbbell back rows.
  4. Then, keep the dumbbells planted on the mat as you perform 2 tricep dips. Bending your elbows back towards your thighs.

Modification: Perform the dumbbell back rows and tricep dips from a table top position instead of bear crawl (knees on mat instead of knees hovering off the mat).

6. Punch Jacks

Targets: Chest (pectoralis major), shoulders (anterior deltoid), core and abs. Cardio, core and coordination all in this one move.

how to do punch jacks

How to do Punch Jacks:

  1. Start in an athletic position, feet hip-width apart, knees softly bent, core engaged.
  2. “Jack” your feet out as you punch your right arm forward.
  3. Then “jack” your feet back together, squeezing your inner thighs, as you pull your extended right arm back to center.
  4. Repeat steps 1-3, punching your left arm forward.
  5. Alternate which arm you punch with for every jack.

Modification: Alternate tapping one foot to the side at a time instead of “jacking” both feet.

7. Bicep Curl + Overhead Shoulder Press

Targets: Arms, biceps, shoulders, back and core.

how to do a bicep curl and overhead shoulder press

How to do a Bicep Curl and Overhead Shoulder Press:

  1. Start standing, feet shoulder-width apart with a soft bend in knees. Holding one dumbbell in each hand (palms facing out).
  2. Perform a standard bicep curl, squeezing your biceps to curl the dumbbells to shoulder height (palms facing shoulders).
  3. Then rotate your palms out away from your body as you push the dumbbells over head, performing an overhead shoulder press (palms facing out at that top of the shoulder press).
  4. With control, reverse this movement lowering the dumbbells to shoulder height then back down to the starting position.

Modification: Perform this exercise from a seating or kneeling position for added core stability.

8. Push Up + Burpee + Bicep Curl

Targets: Chest, shoulders, biceps and triceps, legs, glutes, quads, hamstrings, abs and core. A full body, compound dumbbell exercise to build strength and raise your heart rate.

how to do a burpee with push up and bicep curl | superset workout

How to do a Burpee with Push Up and Bicep Curl:

  1. Start in a high plank position, shoulders over wrists (on dumbbells), core engaged.
  2. Lower your chest to the ground performing a push up, then press back up to a high plank.
  3. At the top of your push up, jump your feet in towards your hands (feet landing just outside hands), landing in the bottom of a squat.
  4. Drive through your heels to stand tall. Holding dumbbells with your palms facing out.
  5. Squeeze the front of your arm (bicep) to curl the dumbbells to shoulder height. With control, lower the dumbbells down to meet your thighs.
  6. Perform a squat, planting your dumbbells on the ground as you step or jump back into a high plank position. Returning to the starting position.

Modification: Step your feet in instead of jumping your feet in. Option to perform the push up from your knees or omit the push up all together. You can also perform this exercises from an incline, placing your hands on a chair or bench.

Dumbbell squat | Dumbbell HIIT Exercises

What are the benefits of Superset Workouts?

1. Superset Workouts Build Muscle

Supersets pack in a high number of repetitions in a short period of time. This pushes your muscle to fatigue and eventually failure, which is how you build muscle.

Compound supersets can produce amazing muscle growth and decrease body fat in a very short period of time since you are performing two compound exercises, one after another.

Supersets allow you to reach muscle overload using dumbbells at home rather than relying on gym equipment.

2. Superset Workouts are Efficient Dumbbell HIIT Workouts

As a mom of two I’m ALL about quick and efficient workouts I can do at home. This is a fast, efficient way to lift weights, build muscle, and raise your heart rate — all in 30 minutes.

More Dumbbell HIIT Workouts:

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Full Body Dumbbell HIIT Workout with weights | pin for pinterest

  1. 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.

  2. 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!