This HIIT training workout is designed to test your muscular endurance to build strength, and raise your heart rate to burn calories. Get all the benefits of HIIT training with weights in this 35-minute total body workout at home.
This is not moderate intensity or steady state cardio you can talk through. Rather, think max effort bodyweight squat jumps, burpees, sprints, or kettlebell swings for 30-60 seconds; followed by 10-60 seconds of rest and recovery.
What are the Health Benefits of HIIT Training?
HIIT training is great for weight loss, but trainers use HIIT training for other health benefits as well:
Burn major calories in a short amount of time.
Gain muscle by adding weights to your HIIT workouts.
Reduce heart rate and blood pressure (improving oxygen and blood flow).
Improve anaerobic and aerobic performance (which improves your overall athletic performance and cardiovascular endurance).
Weight loss (your metabolic rate stays high for hours after HIIT exercise; increasing your metabolism so you continue to burn calories for hours after your HIIT workout; great for fat loss).
HIIT workouts are an efficient total body workout at home. Give your maximum effort for a short period of time and see results; in just 30 minutes a day.
35-Minute Total Body HIIT Training with Weights
Strength and HIIT collide in these 9 total body exercises you can do at home with dumbbells.
These are big, compound exercises. But you only have to do each HIIT exercise twice, so grab your heavy weights.
And be prepared for the 4-minute AMRAP finisher at the end; it’s a total body workout challenge (that will leave you hands on knees).
I suggest adding this HIIT routine to your weekly fitness schedule once a week.
A medium-to-heavy set 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.
This total body powerlifting exercise strengthens multiple major muscle groups in your body.
How to do a Deadlift + Clean Squat:
Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your thighs).
Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
As you press your hips forward to stand up, “clean” the dumbbells up towards your shoulders.
Catch the dumbbells at your shoulders and hold the weights in a front rack position as you bend your knees to lower down into a squat, pushing your knees out as you drop your hips parallel to your knees.
Drive through the heels to stand up, returning to the starting position and repeat this sequence for 40 seconds.
Modification: Follow Rachel, on the left, and omit the clean portion of the movement. Rather perform one deadlift and one squat; dumbbells remain at your sides the entire time.
2. 2 Single Arm Back Rows + 1 Dumbbell Snatch
Targets: The back (trapezius, latissimus dorsi, and spinal erectors), shoulders (rotator cuff and deltoid), legs, glutes, hamstrings, hips and core.
How to do 2 Single Arm Back Rows + 1 Dumbbell Snatch:
Start standing feet shoulder-width apart and knees bent. Holding one dumbbell in your right hand.
Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in).
Perform a single arm row on the right arm. Pulling your right elbow up to meet your right rib cage, while squeezing your back.
Control the dumbbell back down to the starting position. Repeat for a second single arm row on the right side.
Then, in one explosive movement, drive your hips forward as you ‘snatch’ the dumbbell in your right hand overhead (using the momentum created by your legs and hips to power the dumbbell overhead).
Note, you shouldn’t struggle to press the weight overhead, it should be an easy extension of the move, with the majority of the work being done by your legs to create momentum.
With control lower the dumbbell down to the right shoulder, then return to the starting position in a bent over row.
Repeat this sequence for 40 seconds.
3. Low Squat + Half Kneeling Arnold Press
Targets: Legs, hamstrings, hip flexors, glutes, quads, shoulders, abs and core.
How to do a Low Squat + Half Kneeling Arnold Press:
Start standing feet hip-distance apart, holding one dumbbell in your right hand at shoulder height, palm facing in.
Sit your hips back as you lower into a low squat, striving for a 90-degree angle between your hips and knees.
Step your right foot back into a reverse lunge, setting your right knee on the mat so you’re in a half kneeling position.
Then perform an overhead press, pushing the weight in your right hand directly overhead, locking out your elbow.
With control, lower the dumbbell back down.
Then, step your right leg back to find a low squat position. As you do so, switch the weight from your right hand to your left hand.
Step your left foot back into a reverse lunge, setting your left knee on the mat so you’re in a half kneeling position.
Then perform an overhead press, pushing the weight in your left hand directly overhead, locking out your elbow.
Repeat this sequence for 40 seconds.
4. Split Squat Thruster
Targets: Legs, glutes, hamstrings, quads, shoulders, abs and core.
How to do a Split Lunge Thruster:
Start in a kneeling position, both knees on the mat. Front rack a set of dumbbells by holding them at shoulder height.
Step your right foot on the mat in front of you, leg bent at 90 degrees, right knee in line with right hip.
Drive through the right heel to stand straight up, legs straight. As you stand, perform a thruster by pressing both dumbbells overhead.
Return the dumbbells to shoulder height and lower back down until your back left knee is 1-2 inches off the mat. Feet stay planted throughout the movement.
Repeat for 40 seconds, switching legs on the next set.
Modification: Follow Rachel, on the left, and omit the overhead thruster. Option to hold the dumbbells in a front racked position at your shoulders or at your sides.
5. Lateral Plank Walk + Push Up
Targets: Upper body, shoulders, chest, triceps, back abs and core.
How to do a Lateral Plank Walk + Push Up:
Start in a high plank position on the left side of your mat. Shoulders stacked over wrists, core engaged, creating a straight line with your body from head to heels.
Walk laterally to the right by stepping your right hand and right foot out, left hand and left foot to follow.
After you take one lateral plank walk to the right, hold the plank position and perform a push up. Lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
Once at the bottom of your push up, exhale as you push back up into high plank position.
Then, perform a lateral plank walk to the left.
Repeat this compound exercise for 40 seconds.
Modification: Follow Rachel, on the left, and perform both the plank walks and push-ups from your knees. Alternatively you could strive to perform the plank walk from your toes and then drop to your knees for the push up.
6. 180 Squat Jumps
Targets: Legs, glutes, quads, hips, hamstrings, calves and core.
Build lower body strength and power while improving your athletic performance with this HIIT exercise that takes you through all planes of motion.
How to do a 180 Squat Jump:
Place a dumbbell on each side of your mat, about two feet apart (you’ll use these as your ‘markers’) for this exercise.
Start standing between the two dumbbells, feet hip-distance apart, knees bent in an athletic stance, ready to move.
Perform a quarter turn jump to the right so hips, knees and toes are facing the dumbbell on the right side of your mat.
Lower into a squat to tap the dumbbell on the right.
Then explode up out of the squat, reaching both hands straight overhead as you perform a 180 mid-air to face the dumbbell on the left side of your mat.
Land softly in a deep squat with hips, knees and toes facing the dumbbell on the left side of your mat. Tap the dumbbell on the left with your hand.
Repeat these squat jumps with 180 rotations for 40 seconds.
Modification: Follow Rachel, on the left, and omit the squat jump with 180 rotation. Instead, perform a bodyweight squat and reach overhead; option to also add a calf raise. Alternate tapping opposite hand to opposite toe with each squat.
7. 3 Bicep Curls + Half Bicep Curl Hold + Squat
Targets: The long (outer) head of the biceps, and the short (inner) head of the biceps as well as the legs, glutes, quads, hamstrings and core.
How to do 3 Bicep Curls + Half Bicep Curl Hold + Squat:
Start with feet under hips, core engaged, holding one dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
Keeping your elbows locked by your sides, and shoulders out of your ears with shoulder blades pulled down; squeeze your bicep muscle to curl the weights up to shoulder-height as you exhale.
With control, slowly lower the dumbbells down to your sides. Repeat for a total of 3 bicep curls.
After the third curl, lower the dumbbells halfway down and hold them there. Arms bent at 90 degrees.
Then, perform a squat by sitting your hips back, striving for a 90-degree angle between your hips and knees.
Drive through the heels to stand tall and lower the dumbbells all the way back down to return to the starting position.
Repeat this sequence for 40 seconds.
8. Glute Bridge Hold + Side Chest Press + Dumbbell Pullover
Targets: The gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension), back (lats), chest (pecs), lower back, abs, obliques and core.
How to do a Glute Bridge Hold + Side Chest Press + Dumbbell Pullover:
Lie flat on the floor on your back with your knees bent at 90 degrees and feet flat on the ground. Hold one dumbbell vertically at your chest.
Press through your heels to lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes and keep your abs drawn in so you don’t overextend your back during the exercise.
As you lift your hips off the mat, press the dumbbell overhead; arms straight.
Hold this glute bridge position as you drop your right elbow to the mat to perform a side chest press.
Exhale as you press the dumbbell to center.
Then, perform a dumbbell pullover. Maintaining straight arms, with a slight bend in the elbows, slowly lower the dumbbell overhead towards the ground.
Again exhale as you pull the dumbbell back overhead, engaging the lats, to return back to the starting position.
Repeat the side chest press on the right arm for this entire set, switching arms on the next set.
9. 3 Lateral High Knees + 1 Burpee
Targets: Total body — legs, hip flexors, calves, arms, shoulders, back, abs and core.
This full body HIIT exercise aims to build muscle, strength and endurance in both your lower and upper body.
How to do 3 Lateral High Knees + 1 Burpee:
Start standing on the right side of your mat with your feet shoulder-width apart.
Lower into an athletic stance, knees bent, ready to move.
Perform three high knees as you move laterally to the left, driving your right knee, then your left knee, then your right knee again. Core is engaged.
After the third high knee, perform a burpee by planting your hands on the mat and jumping your feet back to a high plank position. Immediately jump your feet back in and drive through the heels to stand tall or jump up, arms overhead.
Then repeat the three high knees, this time moving laterally to the right.
Repeat the three high knees to one burpee for 40 seconds.
Modification: Follow Rachel, on the left, and omit the lateral movement. Instead, perform 3 static high knees or march in place. Then perform a walking burpee, stepping back into the burpee rather than jumping back.