30-Minute Hight Intensity Interval Workout with Weights – At-home dumbbell HIIT workout

 

Need a dumbbell for today’s workout?

Here’s an affordable set, perfect for anyone to start weight training.

Here’s another option if you want to have more weight adjustment options.

 

This workout is an example of one that can be found in our 30 For 30 Workout Series

30 amazing at-home workouts you can do in 30 minutes or less.

Pick yours up today from our Tone and Tighten store by clicking THIS LINK.

WHY ARE HIIT WORKOUTS BENEFICIAL? 

High intensity workouts are super effective and beneficial, especially when time is short. 

If you regularly include High Intensity Interval Training workouts in your schedule, your muscles will be stronger and better at adapting to vigorous exercise and recovering afterward. 

You will get your heart rate up and burn a lot of calories during your HIIT workouts, increase your muscle volume and definition, as well as increase fat loss and calories burned. 

DO HIIT WORKOUTS HELP WITH WEIGHT LOSS? 

Because of the level of intensity, HIIT workouts often burn more calories than other traditional workouts, and in less time, which will help you lose weight.

When you include vigorous exercise such as HIIT workouts in your fitness routine, your muscles improve with regular training and learn how to burn calories better and faster over time. 

Include a HIIT routine 2-3 times per week and make sure you are eating right if your goal is to lose weight.

WHERE CAN I BUY SOME DUMBBELLS?

I have a set at home that I absolutely LOVE. Each dumbbell is adjustable from 5 to 100 pounds so I never feel limited in my home workouts (smaller weight packages are available). They’re plate-loaded so they don’t take up a lot of space and I consider them the most valuable equipment in my home gym. Check them out at the following link (Amazon affiliate): https://amzn.to/2E3vTEs

 

The premise behind this one is super simple… in theory.

I’ve got seven dumbbell exercises listed below. For 30 seconds, you’re going to do as many as you can, safely and with good form. 

Really try to push yourself – after all it’s only 30 seconds.

Then you’re going to take a 30-second rest afterwards before jumping into your second set of that same lift.

You’re going to perform this 30-on-30-off, four times and then move on to the next exercise.

I’ve tried to select exercises that should require about the same amount of weight so you don’t have to worry if you’ve only got one pair of dumbbells. 

After you do each one of the 7 exercises for about 4 minutes each you will have shredded your AMAZING total body HIIT with weights (trust me – if you do it right and really push yourself you will be feeling this one).

Enjoy! 

 

 

The Workout

• Stand and bend at the knees to grab your dumbbells from the floor, palms facing in.
• Slowly straighten your knees and lift the weights straight up, keeping them close to your body. 
• When the weights pass your knees, use your momentum to pull the dumbbells as high as possible. 
• Rotate your elbows around and bring them under the dumbbells. Stand to full height and press the dumbbells overhead. 
• Lower the weights under control and descend into a squatting position. 

• Stand with your feet at hip-width distance apart and knees slightly bent. 
• Grab some dumbbells and hold them at your sides, palms facing the back. 
• Keep your core strong and hinge at your hips to lower your dumbbells along the front of the legs. Pause when the torso is almost parallel to the floor. 
• Slowly return to standing, keeping the dumbbells as close to your body as possible. 

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