4 Day Full-Body HIIT Workout with Dumbbells (with PDF)

Combining dumbbells with full-body high-intensity interval training (HIIT) is a game-changer for anyone looking to burn fat and build muscle efficiently. This powerful mix allows you to incorporate strength training into a fast-paced, calorie-torching workout, maximizing your results in less time.

You don’t have to worry about having a gym membership or fancy equipment when doing a HIIT routine with just dumbbells. All you need is a set of dumbbells, an adjustable weight bench, and some room to exercise.

HIIT workouts are incredibly effective for fat burning^[1] because they keep your heart rate elevated^[2], boosting your metabolism and creating an afterburn effect that continues to burn calories even after you’ve finished working out. By combining dumbbells with HIIT, you not only enhance the intensity but also work on building muscle, which further aids in burning fat and improving overall fitness.^[3]

Our 4-day full-body dumbbell HIIT Workout routine is perfect for home workouts. This routine targets multiple muscle groups, ensuring a comprehensive total body workout that enhances strength, endurance, and cardiovascular health.

Ready to transform your weight loss routine? Dive into this full-body dumbbell HIIT workout designed to help you shed fat, tone muscles, and boost your overall fitness, all from the comfort of your home. Let’s get started!

4 Day Full Body HIIT Dumbbell-Only Workout Routine

Here’s a full-body HIIT workout plan for four days. If you’re a beginner, adjust the timing and rest periods. For those who are advanced, you can increase the intensity to challenge yourself further.

By combining the metabolic boost of HIIT with the strength benefits of dumbbell exercises, you create a powerful workout that targets fat loss and muscle building simultaneously.

Tips Before You Start:

• Focus on Form: Proper form is crucial to avoid injury and maximize the effectiveness of each move. Pay attention to your posture and the alignment of your body.
• Opt for Light Weights: Since it’s a High-Intensity Interval Training (HIIT) workout, choose lighter dumbbells to maintain intensity throughout.
• Train to Failure: If certain movements become challenging to sustain for the full 30 seconds, continue them until you reach muscle failure or fatigue.

Day 1: ON

Perform each set for 30-40 seconds and take 20-30 seconds rest between sets

1. Goblet Squat: 3-4 sets x maximum reps within 30-40 seconds
2. Dumbell Inclined Chest Press : 3-4 sets x maximum reps within 30-40 seconds
3. Bent-Over Row: 3-4 sets x maximum reps within 30-40 seconds
4. Arnold Press: 3-4 sets x maximum reps within 30-40 seconds
5. Tricep Kick Back Supersetted with Bicep Curl: 3-4 sets x maximum reps within 30-40 seconds
6. Dumbbell Russian Twists: 3-4 sets x maximum reps within 30-40 seconds

Day 2: OFF

Day 3: ON

Perform each exercise consecutively, taking minimal rest between exercises (about 20-30 seconds). After completing all 6 exercises, rest for 1-2 minutes, then repeat the circuit for a total of 4-7 rounds.

1. Dumbbell Thruster: maximum reps within 30-40 seconds
2. Dumbbell Squat Pulse: maximum reps within 30-40 seconds
3. Dumbbell Bench Press: maximum reps within 30-40 seconds
4. Renegade Row: maximum reps (each arm) within 30-40 seconds
5. Zottman Curl: maximum reps within 30-40 seconds
6. Two Arm Triceps Extensions: maximum reps within 30-40 seconds

Day 4: OFF

DAY: 5 ON

Perform each set for 30-40 seconds and take 20-30 seconds rest between sets

1. Dumbbell Clean and Press: 3-4 sets x maximum reps within 30-40 seconds
2. Walking Dumbbell Lunge: 3-4 sets x maximum reps (each leg) within 30-40 seconds
3. Inclined Dumbbell Fly: 3-4 sets x maximum reps within 30-40 seconds
4. Dumbbell Lateral Raises: 3-4 sets x maximum reps within 30-40 seconds
5. Dumbell Shrugs Supersetted with Calf Raises: 3-4 sets x maximum reps (each arm) within 30-40 seconds

Day 6: OFF

DAY 7: ON

Perform each exercise consecutively, taking minimal rest between exercises (about 20-30 seconds). After completing all 6 exercises, rest for 1-2 minutes, then repeat the circuit for a total of 4-7 rounds.

1. Sumo Squat: maximum reps within 30-40 seconds
2. Devil’s Press: maximum reps within 30-40 seconds
3. Dumbbell Row: maximum reps (each arm) within 30-40 seconds
4. Hollow Body Skullcrushers: maximum reps within 30-40 seconds
5. Dumbbell Scaption: maximum reps within 30-40 seconds
6. Decline Dumbbell Crunches: maximum reps (each side) within 30-40 seconds

Download Your Dumbbell Only Total-Body HIIT Workout Routine PDF

To make your fitness journey even more convenient, we’ve created a PDF template for our full-body HIIT workout with dumbbells. You can print it out or keep it on your phone for quick reference during your workouts.

This way, you’ll have everything you need right at your fingertips, whether you’re at home, in the gym, or on the go. Get ready to transform your physique and achieve your fat loss goals with this easy-to-follow routine!

Don’t miss:

Full Body HIIT Workout with Weights
Full Body Bodyweight HIIT Workout Routine
6 Week HIIT Workout Plan with Weights
30 Minute HIIT Spin Workout Plan for Fat Loss
Dumbbell Workout Routine for Weight Loss

Final Thoughts

Incorporating dumbbells into your HIIT routine is perfect for a full-body workout that boosts strength and burns fat. This flexible and efficient approach allows you to exercise effectively at home without the need for a gym membership.

By sticking with this HIIT dumbbell routine and using the tips provided, you’ll be well on your way to achieving weight loss, improving cardiovascular health, and sculpting your muscles.

Remember to stay consistent, listen to your body, and adjust the weights as needed to keep challenging yourself.

References

1. Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018 Feb;48(2):269-288. https://doi.org/10.1007/s40279-017-0807-y
2. Grace, F., Herbert, P., Elliott, A. D., Richards, J., Beaumont, A., & Sculthorpe, N. F. (2018). High-intensity interval training (HIIT) improves resting blood pressure, metabolic (MET) capacity, and heart rate reserve without compromising cardiac function in sedentary aging men. Experimental Gerontology, 109, 75-81. https://doi.org/10.1016/j.exger.2017.05.010
3. Ouerghi, N., Ben Fradj, M. K., Bezrati, I., Khammassi, M., Feki, M., Kaabachi, N., & Bouassida, A. (2017). Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men. Biology of Sport, 34(4), 385-392. https://doi.org/10.5114/biolsport.2017.69827