Looking for a quick way to get your sweat on and torch some serious calories? High-Intensity Interval Training (HIIT) with dumbbells might just be your new favorite workout. Combining weights with short bursts of high effort, these workouts will leave you breathless, sweaty, and feeling like a champ—all in less time than you’d expect.
Here are five killer HIIT workouts with dumbbells designed to boost fat burning, increase strength, and build muscle endurance.
1. Dumbbell thrusters + jump squats combo
Target: Full body, cardiovascular endurance
Thrusters are a killer move. Pairing a squat with an overhead press, they work your legs, shoulders, and core in one fluid movement. But why stop there? Combine it with jump squats in an alternating pattern, and you’ve got a workout that’s just as brutal as it sounds.
- How it works: Do 10 dumbbell thrusters, drop the weights, then perform 10 explosive jump squats. Rest for 20 seconds, then repeat for 4-6 rounds.
- Why it burns: Thrusters engage large muscle groups, while jump squats keep your heart rate spiking. The switch between weighted and bodyweight moves shocks the system for extra calorie burn.
2. Renegade rows + burpees
Target: Core, back, chest, explosive power
Renegade rows are a core stabilizer and upper-body builder all in one. Add burpees into the mix, and you’re looking at a total body workout that will leave you gasping for air.
- How it works: Perform 8-10 renegade rows (each side), then immediately drop into 5-8 burpees. Rest for 30 seconds and repeat for 5 rounds.
- Why it burns: The rows challenge your back and core, while burpees turn up the cardio intensity. It’s a metabolic blast from start to finish.
3. Alternating dumbbell snatches + mountain climbers
Target: Shoulders, core, cardiovascular endurance
Snatches are one of those dynamic movements that engage nearly every muscle in your body. Mix it up with mountain climbers for a cardio boost, and you’ve got a recipe for a serious calorie burn.
- How it works: Alternate snatches for 30 seconds (10-12 reps total), then hit the deck for 30 seconds of mountain climbers. Take a 20-second breather, then dive back in for 4-6 rounds.
- Why it burns: Snatches recruit explosive power, while mountain climbers keep your heart racing. This combo will have you sweating buckets by the end.
4. Dumbbell deadlifts + high knees
Target: Hamstrings, glutes, cardio
Deadlifts may seem slow, but they hit your posterior chain (back of the body) like nothing else. Paired with the fast pace of high knees, you’re flipping between strength and cardio like a pro.
- How it works: Start with 10-12 dumbbell deadlifts, immediately followed by 30 seconds of high knees. Rest for 20 seconds and aim for 5-6 rounds.
- Why it burns: Deadlifts build strength in your hamstrings and glutes, while high knees make sure your heart rate doesn’t take a break.
5. Weighted Russian twists + dumbbell squat press
Target: Core, Shoulders, Lower Body
This combo blends core work with a high-powered squat press to make sure every part of your body gets in on the action. It’s a great way to finish a session on a high note.
- How it works: Perform 12-15 weighted Russian twists, then move right into 10 squat presses. Take a 30-second break, and repeat for 4-5 rounds.
- Why it burns: Twists sculpt your obliques and core, while the squat press makes sure your legs and shoulders are working overtime.
Final thoughts
HIIT with dumbbells takes your workout game to the next level. The combination of strength training and intense cardio bursts ensures you’re torching fat, building muscle, and improving your endurance—all at once. Plus, these workouts are perfect for when you’re short on time but need maximum impact. If you want to experience a game-changing way to burn calories, make sure to check out our group HIIT classes in St Augustine.
