25-Minute Dumbbell HIIT Workout

Short on time? You’re in luck because 25 minutes plus one dumbbell is all you need to complete this HIIT-style, full-body workout. HIIT is amazing at training both strength and endurance to achieve maximum results in as little time as possible. Remember to listen to your body but don’t be afraid to reach outside your comfort zone to make this workout as effective as possible.

Remember that your dumbbell weight can dictate how each interval goes. Intensity is up to you! If your weight is heavier, remember to take breaks as needed. Finding the right tempo tto tackle each movement can also help you work through each round, even as the intensity increases. Try to find a pace with each movement that you can hold for the entire interval.

This workout includes a 20-minute full-body strength workout paired with five minutes of weighted core work to round out the 25 minutes with a punch! Each exercise will include 40 seconds of work followed by 20 seconds of rest before moving on. Repeat the set three times before finishing with the core segment. If your weight is too heavy for some of the core exercises, no problem – use bodyweight instead!

Strength Section (20 Mins)

Goblet Squat

1. Hold dumbbell tight to your chest and sit weight back into the heels.
2. Make sure to keep your chest tall as you rise to starting position.
3. Modification: bodyweight squat

Dumbbell Curl

1. Keep your elbows in tight to your sides and maintain control of the weight.
2. Bring the dumbbell down to your side and back up to starting position.

Forward Lunge

1. Keep dumbbell tight to your chest and take a large step forward.
2. Keep both knees at 90 degrees.
3. Alternate sides

Plank Pull Through

1. Find your high plank position with feet shoulder width apart.
2. Reach through and slide the dumbbell across the ground without moving your hips.
3. Use your core to maintain stability.
4. Modification: widen your stance or drop to your knees.

Squat with Press

1. Similar to goblet squats, hold the dumbbell tight to your chest and squat.
2. Add a press at the top.
3. Make sure to lock arms at the top and use momentum if needed.
4. Modification: shoulder press or squats

Ice Skater Lunges

1. Drop your weight and get ready to finish this round strong!
2. Driving with your outside leg, side lunge and bring your alternating hand to the lunging toe.
3. Make sure to absorb your landing to minimize stress on the knees
4. Alternate back and forth.
5. Modification: side lunges

Core Section (5 Mins)

This core section is all about Time Under Tension (TUT). We will maximize our TUT by using intervals! Work for 40 seconds then take 20 seconds of a plank hold between each exercise. There is no true rest in this 5-minute section, but make sure to take a second as needed.

Toe Reaches

1. Start on your back with legs up towards sky.
2. Lift shoulders as you reach for your toes.

Superman Squeeze

1. On your stomach, lift your chest and squeeze your shoulder blades together while driving your elbows back.
2. Hold for 2-3 seconds before coming back to start.

Windshield Wipers

1. Begin on your back with your legs straight in the air.
2. With your arms out to the side for stability, slowly lower your legs to each side (keeping feet together) while keeping your shoulder blades on the ground.
3. Modification: slow and controlled reps

Heel touches

1. On your back, bring your heels in to your glutes.
2. Lift your shoulders up and go side to side to tap each heel and work the obliques.

Toe Reaches

1. Start on your back with legs up towards sky.
2. Lift shoulders as you reach for your toes.

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