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35-Minute Full Body HIIT (HIITStrong 35, Day 5)

Get all the benefits of strength training and high intensity interval training in this 35-Minute Full Body HIIT workout for women! Nine full body HIIT exercises you can do at home with weights.

This is DAY FIVE of our HIITStrong Program.


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Full body high intensity workouts (HIIT workouts) are a great way to build muscle and improve your cardiovascular fitness in a short period of time.

Burn fat and build strength with this advanced, full body HIIT workout for women.

HOW? By pairing compound strength training exercises with dumbbell HIIT exercises. With only 20 seconds of rest between exercises, you’ll keep your heart rate high and stay in the fat-burning zone during this total body workout.

Want the benefits of HIIT training, but not sure you’re ready for this advanced HIIT workout? Follow Rachel, the modifier in the home workout video above. Rachel provides low impact modifications to make this a beginner HIIT workout for women as well.

Dumbbell Swing | Full Body HIIT Workout with Weights

Full Body HIIT Workout FAQs

What Are The Benefits Of High Intensity Interval Training?

The major appeal of HIIT Training is its efficiency. HIIT Training maximizes calories burned in a minimal amount of time. It can also reduce heart rate and blood pressure and improve anaerobic and aerobic performance (which improves your overall athletic performance and cardiovascular endurance).

Why Should I Do HIIT With Weights?

Adding weights to your HIIT workout improves muscle tone and builds strength while still getting all the cardiovascular benefits of HIIT training. Best of both worlds!

Two women performing dumbbell press out as part of full body hiit workout

35-Minute Full Body HIIT

HIITStrong(35): Day 5

Challenge your strength, power and cardio endurance with these nine full body HIIT exercises at home! 

You only have to do each full body exercise twice, so grab your heavy dumbbells. But be prepared for the 4-minute AMRAP finisher at the end; it’s a full body workout challenge (that will leave you hands on knees).

I suggest adding this full body HIIT workout to your weekly training routine once a week.

Workout Equipment:

A medium-to-heavy pair of dumbbells.

I recommend 8-30 lbs depending on your fitness level. I’m using 15 and 20 lb dumbbells in this workout.

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

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Workout Instructions:

Follow along with this Full Body HIIT with Weights Workout on Youtube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

I’ll coach you through the entire workout, keeping track of the timed intervals, providing exercise form cues and modifications.

Alternatively, work through the HIIT exercise list below at your own pace (mix of dumbbell HIIT exercises and bodyweight exercises).

Your Workout Looks Like This:

  • 9 HIIT Exercises (repeat all 9 exercises x2 sets)
  • Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
  • 4-Minute AMRAP Finisher (repeating 4 HIIT exercises from the workout as many rounds as possible (AMRAP) in 4-minutes)
  • Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

Workout Outline

9 Full Body HIIT Exercises

(40 seconds per move, followed by 20 seconds rest X 2 sets)

  1. Stack On Push Ups and Plank and Row (Renegade Row)
  2. Dumbbell Burpee Deadlift
  3. Hinge Swing and Narrow Squat Thruster
  4. Bent Over Row and Straight Arm Kick Back
  5. Reverse Lunge Curl and Jump Switch
  6. Dumbbell Squat Set Down, Plank Walk Out and 2 Knee Drives
  7. Lateral Lunge and Squat Jump
  8. Dumbbell Halo and Dumbell Press Out
  9. Lateral Shuffles

4-Minute Full Body AMRAP Finisher

(Perform 5 repetitions per exercise below; repeat as many rounds as possible in 4-minutes)

  1. Push Ups
  2. Dumbbell Burpees
  3. Squat Thrusters
  4. Lateral Lunge and Squat Jumps

Prefer to Watch On YouTube?

youtube icon Full Body HIIT

9 Best Full Body HIIT Exercises

Stack On Push Ups and Plank and Row

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

stack on renegade rows and push ups

How To Do A Stack On Push Ups and Plank and Row

  1. Start in a high plank position with your shoulders stacked over your wrists; feet hip-width apart. Place your right hand on a dumbbell.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.
  5. At the top of your high plank, perform a single arm dumbbell row by pulling the dumbbell in your right hand back towards your hip. Focus on keeping both hips square to the ground as you perform the plank and row.
  6. Lower the dumbbell back to the mat.
  7. Repeat this pattern, adding on a push up and a row each time you do the movement. So start with 1 push up, 1 row, then 2 push ups, 2 rows, and so on.

Modification: Follow Rachel, on the left, and take the push ups, planks and rows from your knees. Alternatively, you could add an incline by performing this move from a bench or chair.

Dumbbell Burpee Deadlift

Targets: Legs, glutes, hamstrings, hips, calves, low back, abs and core.

dumbbell burpee deadlift | full body HIIT with weights

How To Do A Dumbbell Burpee Deadlift

  1. Stand with feet shoulder-width apart, holding a set of dumbbells in your hands with palms facing in towards each other.
  2. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbells down in front of your legs. Think about pushing your hips back behind you. Hinge until you feel a stretch in the back of your front legs (hamstrings).
  3. Set the dumbbells on the ground between your feet and perform a burpee by jumping your feet back to high plank position. Hands remain on the dumbbells.
  4. Then jump your feet back in and immediately stand tall, driving through the heels as you pull the weights up towards your hips.
  5. Return to the starting position; keeping the dumbbells close to your body throughout the entire movement.

Modification: Follow Rachel, on the left, and perform walking burpees by stepping in and out of plank. Alternatively, you could perform burpees from an incline by placing your hands on a chair or bench.

Hinge Swing and Narrow Squat Thruster

Targets: Legs, hamstrings, hips, glutes, quads, chest, shoulders, back and core.

dumbbell swing and squat thruster | hiit with weights

How To Do A Hinge Swing and Narrow Squat Thruster

  1. Start standing in a narrow stance, feet hip-width apart, knees bent. Hold one dumbbell in each hand at your sides (overhand grip, palms facing in).
  2. Hinge at the hips, pressing your butt back towards the wall behind you. As your hips go back, the dumbbells in your hands swing past your hips, arms extended long.
  3. Then press through your heels to stand tall, using the power in your hips, glutes and hamstrings to swing the dumbbells up to shoulder height.
  4. “Catch” the dumbbells at your shoulders, holding them in a front racked position.
  5. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  6. Then, drive through your heels, squeezing your glutes to stand tall and return to the starting position.
  7. As you stand, perform a squat thruster, pressing both dumbbells straight overhead.

Bent Over Row and Straight Arm Kickback

Targets: Mainly the latissimus dorsi (or lats), back, and triceps.

bent over back row and straight arm tricep kickback

How To Do A Bent Over Row and Straight Arm Kickback

  1. Stand with your feet hip-width apart, knees bent.
  2. Grip a set of dumbbells, palms facing in towards each other.
  3. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
  4. Perform a back row by pulling the weights back towards your hips, elbows bent at 90 degrees. Squeeze your shoulder blades together at the top of the movement.
  5. Lower the dumbbells back to the starting position with control.
  6. Then, perform a straight arm kickback by pressing the dumbbells straight back behind you; arms are straight. Striving to get the weights in line with or past your hips.
  7. Control the dumbbells back down to the starting position.

Reverse Lunge and Bicep Curl and Jump Switch

Targets: Legs, glutes, quads, hips, hamstrings, calves, biceps and core.

jump lunge and bicep curl | hiit workout with weights

How To Do A Reverse Lunge and Bicep Curl and Jump Switch

  1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides (palms facing in).
  2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Hold the reverse lunge and perform a standard bicep curl by curling the dumbbells up towards your shoulders. Maintain a supine grip (palms facing you) for the bicep curl.
  4. Lower the dumbbells back down to your sides with control.
  5. Then perform a jump lunge by exploding up from your reverse lunge position, switching leg placement mid-air and landing softly in a reverse lunge with the left leg back, right leg forward.

Modification: Follow Rachel, on the left, and omit the jump lunge; instead perform alternating step back lunges with a bicep curl.

Dumbbell Squat Set Down, Plank Walk Out and 2 Knee Drives

Targets: Full body — legs, glutes, quads, hamstrings, hips, low back, shoulders, chest, arms, abs, obliques and core.

Plank walk out with knee drives and dumbbell pick up | full body exercise

How To Do A Dumbbell Squat Set Down, Plank Walk Out and 2 Knee Drives

  1. Start standing, feet shoulder-width apart, knees bent. Hold one dumbbell in each hand at your sides (palms facing in).
  2. Sit your hips down and back into a squat, keeping your chest up and core engaged.
  3. With control, set your dumbbells down on the ground outside of your feet.
  4. Then place your hands on the mat and walk out to a high plank position. Hold high plank with palms flat on the mat, shoulders stacked over wrists, core engaged; creating a straight line from your head to your heels.
  5. Perform a crossbody knee drive by pulling your right knee in towards your left elbow. Then, pull your left knee in towards your right elbow.
  6. Then, walk your hands back in to meet your feet. Pick up the dumbbells at your sides and drive through the heels to stand tall, returning to the starting position.

Modification: Option to place your hands on a chair or bench and step back to plank from an incline.

Lateral Lunge and Squat Jump

Targets: Legs, glutes, quads, hip abductors and adductors (inner thighs), calves and core.

lateral lunge squat jump | full body HIIT

How To Do A Lateral Lunge and Squat Jump

  1. Start standing, feet hip-width apart, slightly bent knees.
  2. Step your right leg out to the side as you push 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 are pointing forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center. As you hit center, immediately sit back into a narrow squat.
  4. Then, perform a squat jump by exploding up; feet leaving the mat.
  5. Land softly and repeat by immediately stepping your right leg out again into a lateral lunge.
  6. Repeat, performing a lateral lunge on the right leg for the first set. The switch sides, performing a lateral lunge on the left leg the second set.

Modification: Follow Rachel, on the left, and omit the squat jump lunge; instead perform lateral lunge into an air squat.

Dumbbell Halo and Dumbbell Press Out

Targets: The arms and abs from every angle — six pack ab muscles, obliques, deep transverse abdominals, shoulder and chest muscles.

Shoulder mobility is also an important part of this dumbbell exercise.

dumbbell halo and press out

How To Do A Dumbbell Halo and Dumbbell Press Out

  1. Start standing, feet hip-distance apart, knees bent. Hold one dumbbell horizontally in both hands at your chest.
  2. Pivot to the right, toes and hips pointing to the right. Then press the dumbbell out in front of you at shoulder height, straightening your arms.
  3. Pivot back to center, toes pointing forward. Brace your core tight as you pull the dumbbell in a smooth motion from your chest to right shoulder and then behind and around your head, before bringing it down to your chest again. Making a ‘halo’ around your head with the dumbbell.
  4. When you reach center, pivot to your left, toes and hips pointing to the left. Then press the dumbbell out in front of you at shoulder height, straightening your arms.

Modification: If the dumbbell halo doesn’t feel good for you or your shoulders follow Rachel, on the left. Omit the dumbbell halo and rather perform an overhead press.

Lateral Shuffles

Targets: The muscles in your calves, hamstrings, quads, hip flexors and glutes (specifically your outer glutes that assist with side-to-side movements).

A great HIIT exercise to increases agility and coordination.

lateral shuffles | full body HIIT workout at home

How To Do Lateral Shuffles

  1. Start standing, feet hip-dStart standing in an athletic stance, feet shoulder-width apart, knees bent, ready to move. Option to place one dumbbell on the ground to your far right.
  2.  Start with the right foot moving right and left foot following. Shuffle laterally to the right a few steps until you reach the dumbbell on the ground.
  3. Pick up the dumbbell with your left hand, then shuffle left a few steps to the far left side of your space. Set the dumbbell down with control.
  4. Shuffle back to the right side of your space and tap the ground with your left hand.
  5. Shuffle left a few steps until you reach the dumbbell on the ground. Pick up the dumbbell with your right hand this time.

Modification: Follow Rachel, on the left, and perform bodyweight lateral shuffles (without the dumbbell).

HIITStrong 35: FREE Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

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Full Body HIIT Workout At Home with Weights | HIIT Workout Plan Day 5

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  1. Deadlifts > Squats
    Because of your workouts, I’m able to keep up with kids 15 years younger than me on the ultimate frisbee field. Thank you so much! Love the cardio barre and kickboxing workouts especially.