Challenge
30 Day HIIT Challenge: Dumbbells Only
A dumbbell HIIT workout every day for 30 days to burn fat and build strength.
- 30 days
- 11–46 min
- All levels
- Bench (optional) (1 day), Bench (2 days), Dumbbells (optional) (2 days), Dumbbells, Stability Ball (optional) (1 day), Yoga Block (1 day)
Who it's for
This is for you if you own dumbbells and want one clear workout every day for 30 days. It suits all levels, as long as you have 11 to 46 minutes daily. If you want rest days built in, try the 15 Day Reset Challenge or The High-Low Method. If you want to build strength over a longer stretch, the 8 Week Stronger Challenge is a better fit.
What you need
Bring a light pair and a heavy pair of dumbbells. Go heavy for squats, deadlifts, lunges, rows and presses, and light for raises, flyes, curls and core moves. A bench is used on two days and is optional on one more. Day 16 also uses a yoga block, and Day 6 has an optional stability ball. A chair or box works for dips.
How it works
There are 30 workouts, one a day for 30 days. Most days are a full body or upper body HIIT session of about 30 to 46 minutes. Short ab sessions of 11 to 24 minutes are mixed in, such as Days 4, 7 and 11, so the week has lighter days. Formats change as you go: 40 seconds work and 20 rest, 30 seconds each with no rest, Tabata on Day 6, an EMOM on Day 12, and 8 complexes on Day 16. The intensity builds toward Day 30, the Hardcore HIIT Workout.
- Set out both your light and heavy pairs before you press play, because the weight changes from move to move.
- Do the short ab days. They're part of the plan, and they're what make training every day workable.
- Day 24 is a low impact full body workout, so use it as your steadier day if your legs need a break.
Try day 1: Full Body Dumbbell Workout at Home + HIIT Finisher
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1Full Body Dumbbell Workout at Home + HIIT Finisher · 35 min
- Day 2Full Body HIIT Dumbbell Workout: No Repeat · 31 min
- Day 3Killer HIIT Workout + Dumbbells: No Repeats · 31 min
- Day 4The Best Abs Routine · 12 min
- Day 5Calorie Killer Intense HIIT Workout: Dumbbells · 31 min
- Day 6Upper Body Tabata HIIT with Dumbbells · 39 min
- Day 7Abs Workout with Weights · 11 min
Week 2
- Day 8Full Body Dumbbell HIIT: Unilateral · 33 min
- Day 9Total Body Dumbbell HIIT · 36 min
- Day 10Dumbbell HIIT + Abs · 37 min
- Day 11Abs Workout: Lower Abs, Upper Abs + Obliques · 21 min
- Day 12Sweat HIIT Workout with Dumbbells: EMOM · 33 min
- Day 13Full Body Dumbbell HIIT: No Repeats · 43 min
- Day 14Ab Workout: No Equipment + Weighted Abs · 11 min
Week 3
- Day 15Ultimate Full Body Dumbbell HIIT Workout · 46 min
- Day 16Dumbbell Full Body HIIT Cardio Complex Workout: 8 Complexes · 35 min
- Day 17Full Body Sweat: HIIT, Abs, & Dumbbell Strength · 38 min
- Day 18Sculpted Abs with Dumbbells · 11 min
- Day 19No Repeat Workout: Full Body HIIT at Home · 27 min
- Day 20Upper Body HIIT Dumbbell Workout · 30 min
- Day 21Abs with Weights: Strong Core Workout · 16 min
Week 4
- Day 22Full Body Dumbbell Workout: HIIT x Strength · 37 min
- Day 23Full Body Dumbbell Workout: HIIT x Strength, 40/20 · 38 min
- Day 24Low Impact Full Body Workout with Dumbbells · 41 min
- Day 25Weighted Ab Workout · 18 min
- Day 26Total Body Strength + Sweat: No Repeat HIIT · 40 min
- Day 27Upper Body HIIT Strength Workout: Dumbbells · 35 min
- Day 28Total Ab Workout: HIIT Abs · 24 min
Week 5
- Day 29Chris Hemsworth's Dumbbell vs Bodyweight HIIT Workout · 23 min
- Day 30Hardcore HIIT Workout: No Repeats · 37 min
Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.