One Dumbbell HIIT Workout (With PDF)

Lose weight and build muscle with this dumbbell HIIT workout plan! In just twenty minutes, this at-home cardio workout is a surefire way to burn calories and it even comes with a printable PDF so you can track your times.

With just five exercises, you can master the movements quickly and step up your speed to make the HIIT workout more effective. Expect your legs to be on fire!

Interval training is a great way to see fitness results in a short amount of time (and Tabata workouts are a great way to get started!).

However, as a Certified Strength & Conditioning Specialist I’ve found that you either love it or hate it.

The plus side is that you can burn calories and tone muscles in a short amount of time!

Benefits Of The Dumbbell HIIT Workout

This 20-minute HIIT Cardio workout at home combines both strength and cardiovascular exercises.

• It's done in just 20 minutes
• You don't need much room to get it done
• Builds muscle while getting your heart rate up
• The perfect blend of cardio and strength training

The Workout

The strength exercises in this HIIT workout are combo exercises (meaning they target more than one muscle group) and the cardio intervals require you to perform a jumping-type exercise (check out why new mamas should avoid plyometrics here!)

Make sure you're maximizing tension on the strength exercises and not allowing your form to get sloppy.

If you need something a little more low-impact, give this 20 minute dumbbel workout a go.

Grab The Workout PDF

Click on the image below to download your workout printable. Use this to mark down your workouts, how they felt, and what weight of dumbbell you used.

Then, the next time you do the workout, try to make it more challenging by doing the circuit with a heavier weight, better form, or in less time.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Important Teaching Tips

One of the crucial elements when working out at home is learning how to properly engage your muscles and tweak your own form.

In particular, simply going through the motions as fast as you can, will become ineffective quickly. Instead, learn to slow it down and focus on engaging the muscles versus just doing.

Use the breakdown below to make sure that your form is spot on.

Reverse Lunge With Parlof Press

Perform eight repetitions on each leg.

1. Begin standing upright with the dumbbell at chest height
2. Step back with your right leg and lower into a lunge position
3. Keep the weight evenly distributed in the front foot making sure to bend the back knee- do not lean forward
4. Press the weight out away from the chest only as far as you can maintain your lunge position
5. Return the weight to your chest and complete the lunge by standing up

This combo exercise forces you to hold an isometric contraction in the lower body while you use your core muscles to press out the weight. Specifically, it’s a wonderful full-body movement.

Plank Jacks

Perform this exercise for 30 seconds.

1. Come into a plank position on your hands.
2. Do not let your low back drop towards the floor
3. Keeping the weight in your hands jump the legs out to the sides of the body
4. Jump the feet back in

This exercise is takes planking up to a new level by adding in a plyometric jump. Keep the core engaged and the hands under the shoulders (not pushing away) for maximum effect

Sumo Squats With A Pause

Perform this exercise for 10 reps

1. Come into a sumo squat position with the feet wide and toes turned out slightly
2. Hold the weight like a goblet at your chest
3. Slowly lower into a bottom squat position taking extra care to open up the inner thighs and drive the knees out in line with the feet
4. Pause at the bottom of the squat for three seconds while engaging the glutes
5. Return to starting position

A challenging isometric progression to traditional sumo squats. Considering this, the glutes are very engaged in this exercise and the pause makes them work overtime.

Reverse Plank With Leg Lift

Perform eight repetitions on each leg

1. sitting on your bum place your hands behind you so that they are facing out sideways or away from you
2. bend the knees so the feet are underneath the knees
3. use your glutes to raise the hips into a plank or table top position
4. keeping the hips lifted, contract the right glute too stabilize, and lift the left foot off the floor
5. return the foot and repeat on the other side

This exercise not only targets the glutes but requires mobility in the shoulders. Similarly, it challenges the body to hold the position and work on stability.

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Frequently Asked Questions About At Home HIIT Workout Plans

Don't Forget To Pin This Cardio HIIT Workout At Home

This 20-min, at-home dumbbell HIIT workout plan can be done anywhere- all you need is one dumbbell. Furthermore, it’s a great option when you’re short on time and looking to boost your strength and endurance.

This workout requires all the muscles in your body and is a sure-fire way to burn more calories.