Total Body Dumbbell HIIT: No Repeats
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
223K views on YouTube · Dan the HIIT Man · January 2025
Four rounds of dumbbell and bodyweight intervals, each followed by a one-minute core challenge.
- 39 min
- Dumbbells
- Intermediate
- 37 moves
The workout
Warm up · 30s each
- Jog in Place
- Jumping Jacks
- Bird Dogs
- Push Up to Front Reach
- Squats
- Cossack Squat
Round 1 · 30s work · 15s rest
- Squat Twist
- Reverse Lunge + Front Raise
- Side Plank Reach to Press · right, then left
- Front Loaded Sumo Squat
- Single Leg RDL · right, then left
- Lateral Side Step & Hop
Core challenge 1 · 60s work · 30s rest
- Plank Knee Tucks
Round 2 · 30s work · 15s rest
- Renegade Row
- Spiderman Push Ups
- Curl to Press
- Russian Twists to Press
- Pike Push Up to Shoulder Taps
- Side Lunge to Overhead Press
- Alternating Snatch
- Plank Marches
Core challenge 2 · 60s work · 30s rest
- Flutter Kicks
Round 3 · 30s work · 15s rest
- Lateral Lunge to Knee Drive · right, then left
- Woodchopper · right, then left
- Goblet Squat + Side Leg Lift
- Plank Jacks
- Deadlift to Upright Row
- Diagonal Lunge + Reach
Core challenge 3 · 60s work · 30s rest
- Leg Circles
Round 4 · 30s work · 15s rest
- Clean to Press
- Front to Back Bear Crawl
- Squat to Reverse Lunge
- Plank T-Rotations
- Burpee Dumbbell Deadlift
- Standing Side + Cross Crunch · right, then left
- 10 High Knees + Burpee
Core challenge 4 · 60s work · 30s rest
- Tabletop Tuck
Finisher · 1:30 AMRAP
Cool down · 9 stretches · 20s each
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