Full Body Dumbbell HIIT: All Combos
Jump to · 4 chapters
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
4 views on YouTube · Dan the HIIT Man · November 2026
Every move is a combo, upper and lower body together. 3 rounds of 6 moves, 40 seconds on and 20 off. No bench needed.
- 19 min
- Dumbbells
- Intermediate
- 11 moves
The workout
Rounds 1 + 2 · 40s work · 20s rest
2 rounds
- Squat to Curl & Press
- RDL to Row
- Reverse Lunge + Front Raise · one dumbbell
- Sumo Squat to Upright Row
- Renegade Row
- Split Squat to Shoulder Press · one dumbbell; right side, then left in round 2
Round 3 · 40s work · 20s rest
- Front Squat to Arnold Press
- B-Stance RDL to High Row · one dumbbell, right then left
- Squat to Curtsy Lunge
- Tricep Dip to March · bodyweight
- Lateral Squat to Front Raise · one dumbbell
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