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

By: Lindsey Bomgren, CPT | September 9, 2024

Build strength, burn calories and boost your mood with this full body dumbbell HIIT workout at home. Twelve dumbbell HIIT exercises that will push your heart rate into the fat-burning zone, while also building strength and muscle definition. This effective format both builds strength and burns calories at home, using just a set of dumbbells.

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One of my personal favorite ways to train is by combining dumbbell strength exercises into a sweaty and effective HIIT format.

HIIT workouts alternate bursts of all-out effort with brief rest periods. The goal during these work periods is to push your heart rate to 80-90% of your maximum heart rate. This is different from steady-state cardio which is an extended period of lower-intensity exercise (such as walking on the treadmill).

Although traditional HIIT (high intensity interval training) exercises are bodyweight only, adding dumbbells allows us to build muscle, increase muscle definition and burn fat at home.

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This HIIT workout at home is programmed in our fan-favorite shred format. This is the workout format I taught in-person as a group fitness instructor for many years, and still is one of our most popular formats.

Each full body HIIT circuit includes an upper body exercise, lower body exercise, core exercise and cardio exercise.

two women performing side plank as part of hiit workout at home

40-Minute HIIT Workout At Home

Increase your strength and endurance with this full body dumbbell HIIT workout at home.

I recommend incorporating strength and conditioning workouts like this one to your weekly workout routine 1-2 times a week to increase cardiovascular health and endurance.

Workout Equipment:

Medium Set of Dumbbells.

We’re using 15-20 lbs for this HIIT workout with weights.

Workout Instructions:

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

Your Workout Looks Like This:

3 Circuits
4 Exercises Per Circuit (upper body, lower body, core and cardio)
Timed Intervals (perform each exercise for 40 seconds of work, then rest 20 seconds)
Repeat Each Circuit x2 Sets

two women performing bicep curl as part of HIIT workout at home

Prefer to Watch On YouTube?

HIIT Workout

Workout Outline

CIRCUIT ONE:

Arms: Three Back Rows and One Bicep Curl
Legs: One Squat and Three Pulse Lunges
Core: Squat and Diagonal Press
Cardio: Three Lunge Drops and One Squat Jump

CIRCUIT TWO:

Arms: Three Overhead Triceps and One Lateral Step Press Out
Legs: One Deadlift and Three Lateral Squats
Core: Three Push Ups and Open to Side Plank
Cardio: Dumbbell Burpee and Clean

CIRCUIT THREE:

Arms: Three Alternating Hammer Curls and One Dumbbell Punch
Legs: Three Dumbbell Swings and One Lateral Lunge
Core: Loaded Lateral Shuffles and Reach Across
Cardio: Three Single Leg Weighted Sit Ups and One Press

5 Best HIIT Exercises At Home

Squat Jump and Lunge Drop

Targets: Quads, glutes, hamstrings, calves, inner thighs and core.

two women performing lunge and squat jumps as part of hiit workout at home

How To Do Three Lunge Drops and One Squat Jump

Start standing, feet hip-width apart and shoulders stacked over hips.
Staying light on your feet, hop your right leg back into a reverse lunge, bending both knees to 90 degrees.
Hop your right foot in, returning to standing. Repeat, performing three lunge drops.
After the third lunge, step or jump your right foot up to meet your left foot, feed hip-distance apart.
Then, sit back into a squat, bending both knees and lowering until your thighs are parallel to the ground.
Explosively drive up, pushing off both feet to leave the ground, performing a squat jump.
Land lightly, with soft bends in both knees and repeat.

Modification: perform three knee slams and a squat reach.

Dumbbell Burpee and Clean

Targets: Quads, glutes, hamstrings, back, chest, biceps, triceps, shoulders and core.

two women performing burpee cleans as part of hiit workout at home

How To Do Dumbbell Burpees and Dumbbell Cleans

Start in a high plank position, both hands on your dumbbells, shoulders stacked over wrists, core engaged.
Then, step or jump your feet up to meet your hands, landing in a low squat position, feet outside of your dumbbells (wider than shoulder width).
After the dumbbells pass your hips, bend your elbows to “clean” the dumbbells up, catching them at your shoulders.
With control, lower the dumbbells, bending both knees as you squat to place the dumbbells on the ground between your feet.
Step or hop your feet back into a high plank position, returning to the starting position.

Modification: Performing alternating squat step outs and dumbbell cleans.

Loaded Lateral Shuffle and Reach

Targets: Legs, glutes (outer gluteus medius), hips, calves, quads and core.

two women performing loaded lateral shuffles as part of at home hiit workout

How To Do Lateral Shuffles and Reaches

Start standing in an athletic position: feet shoulder-width apart, slight bends in both knees, shoulders stacked over hips. Hold a dumbbell in your right hand at your right shoulder, palm facing in.
Leading with the left foot and following with the right foot, take two large shuffles towards the left.
Then, bring the dumbbell across your body, aiming to tap it outside your left toes. Focus on keeping a strong core to protect your lower back.
Clean the dumbbell up to your right shoulder, then reverse the movement, leading with your right foot as you perform two lateral shuffles towards the right.

Modification: Perform with no weight, just your bodyweight. Option to omit the tap.

Push Up and Side Plank

Targets: Chest, shoulders, triceps, back, abs and core muscles.

Push ups are a true test of strength, and one of the most effective exercises for building muscle in the chest and shoulders.

two women performing push ups as part of hiit workout at home

How To Do Push Ups and Side Planks

Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
Slowly lower your chest down towards the ground as your elbows fall back towards your hips.
Once at the bottom of your push up, exhale as you push back up into a high plank.
Then, pull your right arm up and over your body, opening up to your right as your arms expand in a “T” shape, performing a side plank. Hold for a 3-count before returning to high plank position.
Then repeat, performing another push up and then opening to the left, performing a side plank on the left side.

Modification: Substitute incline push ups by placing your hands on a chair or bench, or drop to your knees for modified push ups and planks.

Weighted Sit Up and Shoulder Press

Targets: Upper abs, lower abs, obliques, hip flexors, quads, biceps and shoulders.

two women performing weighted sit ups as part of dumbbell hiit workout at home

How To Do Weighted Sit Ups and Shoulder Presses

Start lying on your back, core engaged, holding a single dumbbell horizontally between both hands. Plant your right foot on the mat and extend your left leg straight, floating your left heel off the ground.
Squeeze through your upper abs to lift your torso off the mat, crunching up towards your knees to perform a sit up.
With control, roll down the length of your spine, returning to the starting position. Repeat, performing three weighted sit ups.
On the third sit up, hold a seated position and then press the dumbbell straight out in front of you, straightening both elbows. Hold for a second, then return the dumbbell to your chest.
Slowly roll your back down to find a supine position (laying on your back), returning to the starting position.

Modification: Omit the sit ups, performing three alternating kick outs followed by a narrow chest press.

HIIT Workout At Home FAQs

What Is A HIIT Workout?

During HIIT style workouts, the goal is to push your heart rate to between 80-90% of your maximum heart rate for a short amount of time. This is followed by a brief period of rest before repeating, which keeps your heart rate high for the entire workout.

What’s The Best HIIT Cardio Routine I Can Do At Home?

HIIT training is one of the most effective workouts you can do at home. Burpees are considered one of the best HIIT exercises, because they target all the major muscle groups and can be done with just your bodyweight.

How Many Times A Week Should I Do HIIT?

Generally, 1-2 HIIT sessions a week is beneficial for most people to burn calories, burn fat, lower blood pressure, increase endurance and improve cardiovascular conditioning. A well-rounded strength and HIIT program will include a variety of workouts and rest days.

What Are The Benefits of HIIT?

High intensity interval training (HIIT) is a great way to get the most “bang for your buck” when it comes to workout efficiency. These intense workouts are known for burning more calories and encouraging fat loss than traditional steady-state cardio (such as jogging) in less time. Most HIIT workouts are between 20 and 30 minutes.

Is HIIT Good for Weight Loss?

HIIT cardio workouts can burn fat and calories both during and after the workout. HIIT training also builds muscle and improves heart health. Add HIIT cardio to your strength training routine 1-2 times a week to achieve your weight loss goals.

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woman performing an uneven weighted sit up

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