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Dumbbell HIIT workouts
Strength and cardio together. Go lighter than you would for strength alone, so you can keep moving through every interval.
95 workouts · 6 to 56 min · most watched first · by Tiff and Dan · newest August 2026
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Full Body Dumbbell Workout at Home + HIIT Finisher35 min · Dumbbells
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Full Body Dumbbell Workout at Home + HIIT Finisher35 min · Dumbbells | 35 min | Dumbbells | Intermediate |
| Killer HIIT Workout + Dumbbells: No Repeats31 min · Dumbbells | 31 min | Dumbbells | |
| Full Body HIIT Workout with Weights40 min · Dumbbells | 40 min | Dumbbells | |
| Full Body HIIT Dumbbell Workout: No Repeat31 min · Dumbbells | 31 min | Dumbbells | |
| Full Body One Dumbbell Workout: High Intensity24 min · Dumbbells, Bench | 24 min | Dumbbells, Bench | Intermediate |
| Ultimate Full Body Dumbbell HIIT Workout46 min · Dumbbells | 46 min | Dumbbells | Intermediate |
| Full Body Dumbbell Workout: HIIT x Strength37 min · Dumbbells | 37 min | Dumbbells | |
| Upper Body HIIT Dumbbell Workout30 min · Dumbbells | 30 min | Dumbbells | Intermediate |
| Full Body Low Impact HIIT with Weights: No Jumping56 min · Dumbbells | 56 min | Dumbbells | Intermediate |
| Full Body Dumbbell Workout + HIIT26 min · Dumbbells | 26 min | Dumbbells |
All 95
31 minKiller HIIT Workout + Dumbbells: No Repeats
40 minFull Body HIIT Workout with Weights
31 minFull Body HIIT Dumbbell Workout: No Repeat
24 minFull Body One Dumbbell Workout: High Intensity
46 minUltimate Full Body Dumbbell HIIT Workout
37 minFull Body Dumbbell Workout: HIIT x Strength
30 minUpper Body HIIT Dumbbell Workout
56 minFull Body Low Impact HIIT with Weights: No Jumping
26 minFull Body Dumbbell Workout + HIIT
43 minFull Body Dumbbell HIIT: No Repeats
31 minFull Body Dumbbell Workout: Strength & Tone
30 minUpper Body HIIT with Dumbbells
46 minAdvanced HIIT: Intense Workout with Weights
31 minCalorie Killer Intense HIIT Workout: Dumbbells
33 minFull Body Dumbbell HIIT: Unilateral
34 minFull Body Dumbbell MetCon for Strength & Fat Burn
17 minDumbbell HIIT Workout: Burn Fat + Build Muscle
39 minPower + Burn: AMRAP Complex
36 minTotal Body Dumbbell HIIT
37 minFull Body Dumbbell Circuits
39 minTotal Body Dumbbell HIIT: No Repeats
39 minUpper Body Tabata HIIT with Dumbbells
31 minFull Body HIIT with Weights: No Repeats
Show all 95
36 minFull Body Dumbbell Circuits: Build + Burn
33 minSweat HIIT Workout with Dumbbells: EMOM
54 minThe Final Boss: Ultimate Full Body Workout
41 minAbs + HIIT with Dumbbells: No Repeats
29 minFull Body HIIT + Abs Workout: Bodyweight + Weights
41 minTotal Body Workout: 5 Rounds
36 min1-Dumbbell Full Body Workout: Unilateral
37 minDumbbell HIIT + Abs
38 minFull Body Strength & Shred: Dumbbell Workout
41 minFull Body HIIT Workout with Dumbbells: Upper + Lower Body
30 minOne Dumbbell HIIT Workout: Upper + Lower Body
23 minChris Hemsworth's Dumbbell vs Bodyweight HIIT Workout
37 minDumbbell HIIT Workout: Full Body
31 minFull Body Dumbbell HIIT for Strength and Fat Loss: No Jumping
27 minNo Repeat Workout: Full Body HIIT at Home
39 minFull Body Shred: AMRAP Complexes
33 minIntermediate HIIT Workout with Weights + Abs and Core: Total Body
35 minDumbbell Strength: Full Body + Abs Finisher
36 minFull Body Dumbbell Circuits: Build + Burn II
15 minFull Body Dumbbell Workout
38 minFull Body Sweat: HIIT, Abs, & Dumbbell Strength
40 minMetCon Motion
21 minTabata HIIT Workout
33 minFull Body Dumbbell Strength & HIIT
35 minDumbbell Conditioning Workout: Full Body
36 minFull Body Dumbbell Circuits: Build + Burn Glutes
41 minStrength Combos & Complexes
23 minHigh Powered HIIT Workout with Weights
37 minFull Body Dumbbell Challenge: Strength & Core
35 minUpper Body HIIT Strength Workout: Dumbbells
36 minFull Body Build & Burn: Quads & Calves
39 minStrength + Cardio HIIT Workout: Build Muscle
37 minTotal Body HIIT and Strength Workout
38 minFull Body Dumbbell Workout: HIIT x Strength, 40/20
19 minLower Body Workout: Dumbbell Tabata
40 minMetCon Shred
37 minHardcore HIIT Workout: No Repeats
37 minFull Body Low Impact HIIT Workout
32 minHIIT Workout for Fat Loss with Weights: No Jumping
40 minTotal Body Strength + Sweat: No Repeat HIIT
40 minFull Body Strength & Power: High Intensity
31 minLow Impact HIIT Workout with Weights: No Jumping
32 minUltimate Upper Body Burn: Strength + Sweat
27 minFull Body Dumbbell Workout for Busy People
27 minDumbbell HIIT Workout for Fat Loss and Abs: No Repeats
30 minExplosive Total Body Workout: HIIT x Strength x Core
37 minFull Body Standing Workout with Dumbbells
32 minFull Body Home Workout: HIIT Cardio + Abs + Strength Training
36 minIntense Full Body HIIT Workout Mash Up
39 minFull Body MetCon: Strength + Fat Burning HIIT
39 minFull Body Dumbbell & Bodyweight Workout: Strength & Sweat
37 minMax Effort HIIT Cardio Workout: Fat Burning
37 minFull Body Cardio HIIT: Tabata Finisher
39 minFull Body Strength & Shred
13 minAdvanced Full Body HIIT Workout with Dumbbells
22 minHIIT: Bodyweight & Dumbbells
38 minFull Body Shred
38 minFull Body Strength + HIIT: AMRAP
37 minFull Body Workout: Cardio + Dumbbell HIIT
33 minFull Body AMRAP & EMOM HIIT
31 minTotal Body HIIT Workout with Weights + Bodyweight: Strength + Cardio
41 minFull Body Conditioning & Abs
34 minFat Burning Dumbbell HIIT Cardio
21 min20 Minute Full Body Dumbbell Workout
24 minHIIT with Weights: Apartment Friendly Workout
14 minEMOM Challenge: Add 1 Rep Every Round
37 minDumbbell Strength: Sculpted Abs + Dynamic Power
32 minLower Body HIIT with Weights: AMRAP
38 minHIIT & Strength: Treadmill
6 minIntense Upper Body HIIT: Dumbbell Workout
14 minIntense Shoulder Workout with Dumbbells
The moves we use most
Across these 95 workouts, these show up most often.
- Bent Over Rowin 42 workouts
- Mountain Climbersin 42 workouts
- Thrustersin 38 workouts
- Renegade Rowsin 36 workouts
- Dumbbell Swingin 36 workouts
- High Kneesin 32 workouts
- Push Pressin 30 workouts
- Snatchin 29 workouts
Questions
- Which of our dumbbell hiit should I start with?
- Full Body Dumbbell Workout at Home + HIIT Finisher. It's the most watched of these, with 5.1M views on YouTube. Dumbbell supersets for legs, shoulders, back, arms and chest, finished with a HIIT round.
- How long are they?
- From 6 to 56 minutes. Most are about 36.
- Do I need equipment?
- Yes: all 95 use dumbbells.
- Are they good for beginners?
- 14 of the 95 are marked for beginners, and 18 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
