Tone and Tighten

Real Fitness For Real People

Quick High-Intensity Total-Body Dumbbell Workout

Quick High-Intensity Total-Body Dumbbell Workout

July 7, 2016 |

Workouts, healthy recipes, motivation, tips, and advice all right to your inbox! Subscribe to Tone-and-Tighten.com RIGHT HERE and get our FREE “Beginner’s Guide To Weight Loss” ebook!

30-minute-high-intensity-workout-with-dumbbells

Let’s be honest – you don’t have a lot of time to workout. Get to your goals faster with this killer total-body dumbbell workout! We’re turning things up today with a round of 4 of my favorite total-body dumbbell exercises. The challenge is to perform these in series with as little rest as possible between exercises. Push yourself harder/faster and burn more calories in less time. This is a great workout you can do at home with a set of dumbbells or you can do it in the gym with access to barbells. Check it out…

How it works – You’ll perform each exercise below in rapid succession, one right after the other. You’ll perform 4 rounds of this series and then follow that up with some interval sprinting. This whole workout should take you approximately 30 minutes to complete; try to push yourself to see if you can do it even faster! Now let’s do this…

The Workout

10 Squats
dumbbell squats shoulders
Keep your knees right over your ankles, your back flat, and your chest high. Power through your quads and glutes throughout the motion.

Then immediately into…

10 Renegade Rows
renegade row exercise
Hold a plank while rowing your dumbbell. Great way to work on static strength in your core and shoulders.

Then immediately into…

10 Walking Lunges
reverse lunge dumbbell
Focus here is on the glutes. Take big steps and try to keep your knee over your toes.

Then immediately into…

10 Dumbbell Thrusters dumbbell thruster exerciseCombining a squat with a push press to maximize your strength training

Rest one minute and then start over again with squats.

Perform the series 4 times total.

AND THEN…

Interval Sprints
shutterstock_112330748
Either outside or on a  treadmill – perform 10 Rounds – 30 seconds on; 30 seconds off (30 seconds sprinting and 30 seconds resting). Interval sprints are an excellent way to push your body harder and burn up more calories per given amount of time.

CONGRATULATIONS! You totally nailed it! This is a great workout to not only burn a ton of calories, but sculpt sexy lean muscle as well.

 

Looking for more awesome workouts like this one? You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)
Make it happen,
Jared
Shred a ton of calories in a hurry while sculpting sexy lean muscle definition using just a pair of dumbbells! Workout from Tone-and-Tighten.com

Filed Under: At-Home Workout, Beginner Workouts, Circuit Workout, Exercise, Fitness, For Moms, Gym Workout, Intermediate Workouts, Quick Workout, Strength Training, Total Body, Weights, Workout

Copyright © 2025 · Tone & Tighten · Privacy Policy & Disclosure · design by Designer Blogs