Full Body HIIT Weightlifting Workout

Do you want to fire up your cardiovascular fitness levels while also strengthening and toning your muscles?

If so, you’ll love this full body HIIT (High Intensity Interval Training) weightlifting workout.

It includes 8 weightlifting moves which target all the muscles in your body and are performed at a

fast pace to give you a good cardio workout. To complete the workout, grab a set of light dumbbells

and an adjustable bench, then follow the instructions below. The standard workout takes just 4

minutes to complete but it can easily be extended by repeating the exercises.

Exercise 1 – Dumbbell Chest Press

The dumbbell chest press builds up your chest, shoulders and triceps. To perform the chest press, follow the instructions below:

1. Adjust the bench so that it’s flat.
2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
3. Lie back on the bench while lifting the dumbbells up above your chest.
4. Turn your palms forward and lower the dumbbells down toward your chest, stopping just before they touch your chest.
5. Press the dumbbells upward, stopping just before your arms fully lock.
6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
7. Sit up, lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension tones and strengthens your tricep muscles. To perform the dumbbell overhead tricep extension, follow the instructions below:

1. Stand up straight, hold a single dumbbell with both hands and then lift it up above your head.
2. Keep your elbows parallel with your shoulders, then bend your arms and lower the dumbbell down behind your head, stopping when your elbows are bent at a 90 degree angle.
3. Straighten your arms and lift the dumbbell back up to the starting position, stopping just before your arms fully lock.
4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
5. Lower the dumbbell down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 3 – Dumbbell Bent Over Row

The dumbbell bent over row works your upper back along with your arms and forearms. To perform the dumbbell bent over row, follow the instructions below:

1. Stand up straight and hold a dumbbell in each hand with your palms facing inward.
2. Bend forward at the waist until your chest is almost parallel with the ground while keeping your arms, legs and upper body straight.
3. Hold the dumbbells out in front of you until they are in line with your chest, bend your knees slightly, then bend your arms and raise the dumbbells up toward your chest, stopping once your arms are fully bent.
4. Straighten your arms and lower the dumbbells back down, stopping just before your arms fully lock.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 4 – Alternating Arm Dumbbell Bicep Curl

The alternating arm dumbbell bicep curl is a popular exercise that specifically targets your bicep muscles. To perform the alternating arm dumbbell bicep curl, follow the instructions below:

1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing forward and tuck your elbows into your body.
2. Bend your left arm and curl the dumbbell up toward your left shoulder, stopping once your left bicep muscle is fully flexed.
3. Straighten your left arm and lower the dumbbell back down to your side.
4. Bend your right arm and curl the dumbbell up toward your right shoulder, stopping once your right bicep muscle is fully flexed.
5. Straighten your right arm and lower the dumbbell back down to your side.
6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a fantastic compound exercise that primarily targets your shoulders while also working your chest and arms. To perform the seated dumbbell shoulder press, follow the instructions below:

1. Adjust the bench so that it’s upright.
2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
3. Raise the dumbbells up above your shoulders and in line with the side of your head, making sure that your palms facing forward.
4. Straighten your arms and press the dumbbells up above your head, stopping just before the dumbbells touch.
5. Bend your arms and lower the dumbbells back down above your shoulders and in line with the side of your head.
6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

 Exercise 6 – Dumbbell Squat

The dumbbell squat is one of the most effective lower body exercises out there. To perform the dumbbell squat, follow the instructions below:

1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing inward and tuck your elbows into your body.
2. Bend your arms and curl the dumbbells up toward your shoulders, stopping once your biceps are fully flexed.
3. Hold the dumbbells in this position, bend your legs and lower your body down toward the ground, stopping when your butt is in line with your knees.
4. Straighten your legs and lift your body back up to the starting position.
5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
6. Lower the dumbbells onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 7 – Dumbbell Renegade Row

The dumbbell renegade row is a top exercise for your abs and lower back. To perform the dumbbell renegade row, follow the instructions below:

1. Put the dumbbells on the ground in front of you.
2. Kneel on the ground, put your hands on the dumbbells, straighten your arms, straighten your legs out behind you and tighten your core muscles.
3. Lift the left dumbbell off the ground, stopping when it’s in line with your chest.
4. Lower the left dumbbell back onto the ground.
5. Lift the right dumbbell off the ground, stopping when it’s in line with your chest.
6. Lower the right dumbbell back onto the ground.
7. Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
8. Stand up, rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

I hope you like this full body HIIT dumbbell workout. For the best results, make sure you perform the workout a maximum of 3 times per week and give your body plenty of time to rest and recover between each workout. Don’t re-attempt the workout until your muscles feel fresh and fully recuperated. You can adjust the length of the workout using the instructions below:

• For a 3.5 minute workout, complete phases 1-14 once
• For a 7 minute workout, complete phases 1-14 twice
• For a 10.5 minute workout, complete phases 1-14 three times
• For a 14 minute workout, complete phases 1-14 four times
• For a 17.5 minute workout, complete phases 1-14 five times
• For a 21 minute workout, complete phases 1-14 six times
• For a 24.5 minute workout, complete phases 1-14 seven times
• For a 28 minute workout, complete phases 1-14 eight times