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Full Body HIIT Workout with Weights

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

928K views on YouTube · TIFF x DAN · September 2024

Three dumbbell circuits for your whole body, 40 seconds per move, finished with a one-minute plank hold.

  • 40 min
  • Dumbbells
  • 24 moves

The workout

Warm up · 15–30s each

  1. Warm Up
  2. Arm Circles
  3. Squat to Rear Lunge
  4. Cossack Squat
  5. Chest Opener Butt Kicks
  6. Shoulder Taps
  7. Pike to Plank
  8. Frog Squats
  9. Forward Lunges

Circuit 1 · 40s work · 20s rest

2 rounds

  1. Rotational Shoulder Press
  2. High Squats
  3. Alternating Snatch
  4. Shallow Step Squat Walk
  5. Squat to Press

2 rounds

  1. Bent Over Row
  2. Front Raise
  3. Renegade Row
  4. Split Squat · right, then left

2 rounds

  1. Twist Curls
  2. DB Switches
  3. Overhead Extension
  4. DB Swing
  5. DB Push Ups

Finisher · 60s each, no rest

  1. Low Plank Hold

Cool down · 12 stretches · 20s each

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