December 27

30-Minute Dumbbell HIIT Workout (Video)

By fitness

December 27, 2022




A full physique superset exercise that pairs power coaching workout routines with cardio conditioning. The first superset is all decrease physique workout routines and the second superset is all higher physique workout routines; making this an environment friendly, 30-Minute Dumbbell HIIT Workout.

If you’ve tried my 25-Minute Superset Leg Workout or my 25-Minute Arms and Abs Supersets, you recognize {that a} superset exercise is a extremely environment friendly use of time.

Personal trainers use superset exercises to extend the depth of exercises by overloading a muscle group.

I personally prefer to pair power workout routines with a strong plyo train to get each power coaching and cardio in a single environment friendly, coaching session.

This full physique superset exercise is very enjoyable as a result of it’s executed in a 40-30-20 time drop format, that means your work time decreases with every set.

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Lateral Lunge with Dumbbells | Dumbbell HIIT Workout

Superset Workout FAQs

What Is A Superset Workout?

Simply put, a superset exercise pairs two totally different workout routines back-to-back with brief rests or no relaxation in between workout routines. Superset exercises save time by lowering the remainder time between two workout routines. Thus, you’re performing extra work in much less time. If you’ve executed any of my power and HIIT exercises, you’ve possible executed a superset exercise with out even figuring out it.

What Are The Benefits Of Superset Workouts?

Superset exercises are an environment friendly approach to construct muscle and lift your coronary heart charge. Supersets pack in a excessive variety of repetitions in a brief time frame which pushes your muscular tissues to fatigue. Compound supersets can produce superb muscle progress and reduce physique fats in a really brief time frame. Supersets assist you to attain muscle overload utilizing dumbbells at house fairly than counting on health club gear.

This 30-minute excessive depth interval coaching exercise supersets power coaching and cardio workout routines back-to-back in 40, 30, and 20 second intervals.

The exercise time and relaxation time drop with every set. Which means you may try to dangle onto these heavy dumbbells, however your coronary heart charge goes to remain excessive with shorter restoration instances.

Workout Equipment:

A medium-to-heavy set of dumbbells.

I like to recommend 8-20 lbs relying in your health degree. I’m utilizing 12 lbs on this exercise video.

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Workout Instructions:

Follow together with the guided Full Body Superset Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Dumbbell HIIT Exercises
  • Time Drop Format (set one is 40 seconds of labor, 20 seconds relaxation; set two is 30 seconds of labor, 15 seconds relaxation; set three is 20 seconds work, 10 seconds relaxation)
  • Repeat Each Superset x3 Sets

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Workout Outline

Superset ONE: Lower Body Dumbbell HIIT Exercises 

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

Superset TWO: Upper Body Dumbbell HIIT Exercises

  1. Strength: 2 Bear Crawl Back Rows and a pair of Tricep Dips
  2. Cardio: Punch Jacks
  3. Strength: Bicep Curl and Overhead Shoulder Press
  4. Cardio: Push Up and Burpee and Bicep Curl

8 Dumbbell HIIT Exercises

Alternating Lateral Lunges

Targets: Legs, glutes, quads, interior thighs (adductors) and outer thighs and glutes (abductors).

woman performing alternating lateral lunges with dumbbells in a superset workout

How To Do A Lateral Lunge With Dumbbells

  1. Start standing, toes hip-width aside holding one dumbbell in every hand in entrance of your hips (palms going through in).
  2. Take a big step to the precise together with your proper leg as you sit your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat together with your proper leg whereas your left leg stays straight. Knees and toes pointing ahead.
  3. Then, drive off your proper foot to reverse the motion, driving again as much as the beginning place.
  4. Repeat in your left leg, stepping out, pushing your hips again as you sit again. Drive off your left leg to return to heart.

Modification: Drop the dumbbells and carry out this as a body weight train.

Runner Lunge

Targets: Legs, glutes, hamstrings, quads, and calves.

A HIIT cardio train that additionally strengthens the decrease physique.

woman performing a runner lunge in a superset workout

How To Do A Runner Lunge

  1. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  2. Keeping your torso upright, leap with sufficient pressure to drive your proper foot forward of your left foot. Think of your toes as being on parallel practice tracks.
  3. “Run” your toes for a two-count (such as you’re cross-country snowboarding). Once you attain the third rely, drop your left knee again right into a lunge.

Modification: Perform alternating step again lunges.

Dumbbell Squat

Targets: Gluteus maximus (essential a part of butt), quads (entrance of the thighs), hamstrings (again of the thighs) and core.

woman performing a dumbbell squat in a superset workout

How To Do A Front Squat With Dumbbells

  1. Begin in a impartial standing place, toes shoulder-width distance aside. Front rack the dumbbells at your shoulders (again head of the dumbbells resting on the shoulders and elbows pointing straight forward).
  2. With chest up, decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees). Drive your knees out towards your pinky toes.
  3. Then drive via your heels, squeezing your glutes as you stand tall to return to the beginning place.

Modification: Hold the dumbbells at your facet or drop the dumbbells and carry out as a body weight train.

Dumbbell Swing And Lateral Hop

Targets: Glutes, hamstrings, hips abductors, shoulders, traps, abs and core.

woman performing a dumbbell swing with lateral hop in a superset workout

How To Do A Dumbbell Swing With Lateral Hop

  1. Start in an athletic stance, toes wider than hips, slight bend within the knees, core engaged.
  2. Holding a dumbbell in your proper hand between your legs (proper arm straight), hinge your hips again as you swing the dumbbell between your legs.
  3. Drive via your hips to swing the dumbbell as much as shoulder top. As the dumbbell is swinging up, drive off your proper leg to laterally hop to the left.
  4. When the dumbbell reaches shoulder top, seize it together with your left hand, earlier than hinging your hips again to swing it between your legs once more.
  5. This time drive off your left leg to laterally hop to the precise. Repeat this sample.

Modification: Omit the lateral hop and simply carry out the dumbbell swing.

2 Bear Crawl Back Rows And 2 Tricep Dips

Targets: Arms, again (lats), triceps, shoulders (deltoids), chest (pecs), quads and core.

woman performing 2 bear crawl rows and bear crawl triceps dips in a superset workout

How To Do A Bear Crawl Back Row And Tricep Dip

  1. Start in a desk high place on all fours with shoulders stacked over wrists on dumbbells and hips stacked over knees.
  2. Engage your core and tuck your toes below to hover your knees off the bottom in a bear crawl place.
  3. From bear crawl, alternate pulling every dumbbell in direction of your ribcage to carry out the dumbbell again rows.
  4. Then, preserve the dumbbells planted on the mat as you carry out two tricep dips by bending your elbows again in direction of your thighs.

Modification: Perform the dumbbell again rows and tricep dips from a desk high place as an alternative of bear crawl (knees on mat as an alternative of knees hovering off the mat).

Punch Jacks

Targets: Chest (pectoralis main), shoulders (anterior deltoid), core and abs.

Cardio, core and coordination all on this one transfer.

woman performing punch jacks in a superset workout

How To Do Punch Jacks

  1. Start in an athletic place, toes hip-width aside, knees softly bent, core engaged.
  2. “Jack” your toes out as you punch your proper arm ahead.
  3. Then “jack” your toes again collectively, squeezing your interior thighs, as you pull your prolonged proper arm again to heart.
  4. Repeat steps 1-3, punching your left arm ahead.
  5. Alternate which arm you punch for each jack.

Modification: Alternate tapping one foot to the facet at a time as an alternative of “jacking” each toes.

Bicep Curl And Overhead Shoulder Press

Targets: Arms, biceps, shoulders, again and core.

woman performing a bicep curl and overhead shoulder press in a superset workout

How To Do A Bicep Curl And Overhead Shoulder Press

  1. Start standing, toes shoulder-width aside with a comfortable bend within the knees. Hold one dumbbell in every hand (palms going through out).
  2. Perform an ordinary bicep curl, squeezing your biceps to curve the dumbbells to shoulder top (palms going through shoulders).
  3. Then rotate your palms out away out of your physique as you push the dumbbells overhead, performing an overhead shoulder press (palms going through out on the high of the shoulder press).
  4. With management, reverse this motion reducing the dumbbells to shoulder top then again all the way down to the beginning place.

Modification: Perform this train from a seating or kneeling place for added core stability.

Push Up And Burpee And Bicep Curl

Targets: Chest, shoulders, biceps, triceps, legs, glutes, quads, hamstrings, abs and core.

A full physique, compound dumbbell train to construct power and lift your coronary heart charge.

woman performing a burpee with push up and bicep curl in a superset workout

How To Do A Burpee And Push Up And Bicep Curl

  1. Start in a excessive plank place, shoulders over wrists (on dumbbells), core engaged.
  2. Lower your chest to the bottom performing a push up, then press again as much as a excessive plank.
  3. At the highest of your push up, leap your toes in in direction of your arms (toes touchdown simply exterior arms), touchdown within the backside of a squat.
  4. Drive via your heels to face tall. Holding dumbbells together with your palms going through out.
  5. Squeeze the entrance of your arm (bicep) to curve the dumbbells to shoulder top. With management, decrease the dumbbells down to satisfy your thighs.
  6. Perform a squat, planting your dumbbells on the bottom as you step or leap again right into a excessive plank place, returning to the beginning place.

Modification: Step your toes in as an alternative of leaping your toes in. Option to carry out the push up out of your knees or omit the push up all collectively. You may also carry out this workout routines from an incline, inserting your arms on a chair or bench.

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