Written by Nadia Sinclair

Feeling stuck in the monotonous rhythm of weightlifting? Shift gears and bring your workout to unprecedented heights with this dynamic full-body dumbbell high-intensity interval training (HIIT) workout. Whether you’re in the gym or shaping your body within the confines of your own home, this workout regime delivers.

HIIT has remained steadfast in its popularity thanks to its proven effectivity. Expending more energy in shorter stints of time, you are assuring yourself of a workout that helps decrease body fat percentage, enhance strength, stamina, and overall health. Though challenging, its time efficiency more than compensates for the intensity.

Before entering this sped-up circuit, ensure mastery over each move. Our fitness expert, Bodie Steel, insists that optimal results come with intensity. So if you aren’t feeling winded, you might need to adjust the resistance, reduce rest times, or prolong work periods.

Warm up so that your body is adequately prepared for the exertion. A dynamic warmup paired with low-intensity cardio for five minutes usually does the trick—don’t forget to stretch. Exercising caution with high-intensity workouts will allow you to safely push your boundaries without risking injury.

Proper gear is vital, hence grab a pair of mid-weight dumbbells and see how far you can challenge yourself. Note that these specific exercises were designed for using a stability ball, so make sure you have one handy.

Conquer two rounds, the first focusing on shoulders, chest, thighs, and upper arms then rev it up with a 45 second bout of intense cardio. Repeat thrice before moving on to the second round focusing on your chest, shoulders, upper arms, and core. Once again, end the round with another dose of fast-paced cardio. Energise your workout regime, burn those calories, and sculpt your body in a way you never thought imaginable.

dumbbell HIIT workout, high intensity interval training, workout at home, dynamic warmup, low-intensity cardio, mid-weight dumbbells, bodyweight exercises, fat burning exercise, chest-focused exercises, shoulder-focused exercises, beginner’s workout, at-home workout, dumbbell exercises for beginners, full body workout