4 Dumbbell HIIT Workouts

4 Dumbbell HIIT Workouts

1. The 12-10-8 Hybrid Blast

Start with 12 reps of each move, or per side. Complete all 3 moves in a row, then rest 30-45 seconds and repeat the triset, completing 10 reps per move. On the final round do 8. Rest 45-60 seconds and move on to the second triset. Again start with 12 reps then 10 and finally 8 of each. Increase weight if you can as the reps go down. 

TRISET #1: 
12-10-8 reps per side Hinge Row Lunge
12-10-8 reps Plank Pull Push Up
12-10-8 reps Lean Back to Press 

TRISET #2:
12-10-8 reps per side Single Leg Deadlift to Balance Press
12-10-8 reps per side Alternating Arm Swings
12-10-8 reps per side Sit Up Chop 

2. The 50 Full-Body Killer

Complete 5 rounds of the circuit below, resting only as needed. Time how long it takes you to beat next time! 

CIRCUIT:
10 reps Renegade Row To Squat
10 reps Lunge to Kickback
10 reps Step Squat Press
10 reps Lunge With Pass Fly

3. The 10 Minute Sweat Fest!

Set a timer for 30 seconds of work and move from exercise to exercise without resting. Complete 4 rounds through. If you’re short on time, you can also do 2 rounds for a 5 minute burner!

CIRCUIT:
30 seconds Two Way Press Jacks
30 seconds per side Locomotion
30 seconds Pivot Swings
30 seconds Mountain Climber Row


4. The 10-1 Ladder Burner

Start with 10 reps of each move, or per side, and each round through the circuit, go down in reps. Increase the weights you use or advance the version of the move you use so that even the last few rounds of 4, 3, 2 and 1 rep challenge you!

CIRCUIT:
10-1 reps Squat Press Burpee
10-1 reps per side Lunge Row Kick 
10-1 reps per side Side Lunge With Reach and Press
10-1 reps Lean Back to Press