40/30/20 Dumbbell Superset HIIT Workout with Swell Ice Cream

Strength and cardio collide in the best way possible for this efficient, 20-Minute Dumbbell Superset HIIT Workout. And since it’s sure to be a sweaty one, cool down with Swell, The Next Wave of Ice Cream. 

20-Minute Dumbbell SuperSet Workout | www.nourishmovelove.com

Get your timers ready: this 40/30/20 Dumbbell Superset HIIT Workout is the quick and efficient timed circuit workout you need to add to your summer workout routine!

I shared a similar workout, using the 40/30/20 timed circuit format, on Get Healthy U TV and everyone loved it. So I knew I had to share a similar workout on the blog.

The workout alternates dumbbell strength exercise {targeting the upper and lower body} with HIIT cardio burst. The result, an efficient strength and endurance total body workout using only a set of medium-to-heavy dumbbells.

It’s sure to be a sweaty one, especially if you take this HIIT workout outdoors like I did. So I’ve partnered with Swell, The Next Wave of Ice Cream, to help you cool down and protein up!

Learn more about how you can stock your freezer with up to 10 different flavors of Swell Ice Cream, better-for-you, protein-packed, ice cream, below.

I’m using 15-pound dumbbells in this video. I encourage you to go heavier if you can, especially on the strength exercises {the last 2 reps should feel difficult to the point of failure}. I personally love using these power block weights as you can adjust your weight per exercise from 5 – 50 pounds.

The Workout: 40/30/20 Dumbbell Superset HIIT Workout

This 20-or-40-minute Dumbbell Superset HIIT Workout supersets strength and cardio exercises back-to-back in 40, 30, and 20 second intervals. All you need is a set of medium-to-heavy dumbbells to complete this dumbbell superset workout! 

Start with the Lower Body Circuit, perform each exercise for 40 seconds work, 20 seconds rest; then repeat 30 seconds work, 15 seconds rest; then repeat 20 seconds work, 10 seconds rest. Break for one minute and use the same format to repeat the Upper Body Circuit.

You can knock out this workout in 20-minutes, or repeat the entire workout x2 for a 40-minute workout.

Lower Body Circuit:

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

Upper Body Circuit:

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

See video above for complete workout and proper exercise form. 

Alternating Dumbbell Lateral Lunges

Alternating Dumbbell Lateral Lunges

Runner Lunges

Runner Lunges

Dumbbell Front Squat

Dumbbell Front Squat

Dumbbell Swing + Lateral Hop

Dumbbell Swing + Lateral Hop

2 Bear Crawl Rows + 2 Tricep Dips

2 Bear Crawl Rows + 2 Tricep Dips

Punch Jacks

Punch Jacks

Bicep Curl + Press

Bicep Curl + Press

Push Up Burpee + Bicep Curl

Push Up Burpee + Bicep Curl

Swell, The Next Wave of Ice Cream

If you follow me on Instagram stories then you know my husband and I have been loving on Swell Ice Cream.

I’m a vanilla bean and coconut ice cream lover {of course with an occasional scoop of peanut butter chocolate chip}. While my husband, Tim, is more of a Dutch Chocolate and chocolate chip cookie batter kind of guy.

Swell Ice Cream

So naturally, our freezer is stocked with a variety of Swell Ice Cream flavors. The best part, it’s lower-sugar, high-protein treat with a clean ingredient label!

We’re talking 10 grams of quality protein per 1/2 cup serving {with only 120 calories whether you choose salted caramel crunch or vanilla}. That’s more protein per bite than any other better-for-you brand on the market!

And it’s quality protein — non-GMO ingredients made with rBGH and rBST free-dairy. Not to mention soy and gluten free too!

Swell Ice Cream

You can dive straight into the tub with a spoon or get fancy by making these Almond Joy Coconut Ice Cream Bars. I also highly suggest sandwich’ing a scoop of your favorite Swell Ice Cream flavor between a homemade cookie or snack bar for the best ice cream sandwich of your life {see evidence on my Instagram!}.

Now that you’re screaming for ice cream, click here to learn how you can stock your freezer with up to 10 different flavors of Swell Ice Cream {Minneapolis friends, Fresh Thyme is your place to purchase these pints of deliciousness}.

This is a sponsored post in partnership with Swell, The Next Wave of Ice Cream. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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Dumbbell HIIT Workout | www.nourishmovelove.com

Total Body HIIT Workout | www.nourishmovelove.com

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