15-Minute Dumbbell HIIT Workout for Full-Body Strength + Cardio

Life is busy—but your fitness doesn’t have to be complicated. This 15-minute Dumbbell HIIT Workout is short, efficient, and effective. Using just medium-weight dumbbells, you’ll challenge your strength, endurance, and cardiovascular fitness all in one. Perfect for mornings, lunch breaks, or evenings when time is tight but you still want to feel unstoppable.

🏋️‍♀️ Equipment Needed

• Medium-weight dumbbells (enough to challenge you, but still allow proper form)

• A timer or stopwatch

• Optional: exercise mat

⏱ Format

• 40 seconds work

• 20 seconds rest

• Complete all 5 moves = 1 round

• Repeat for 3 rounds

• Rest 30–60 seconds between rounds

🔑 The Circuit (Step-by-Step)

1. Squat to Press (Full-Body Power)

• Start standing with dumbbells at shoulder height, feet shoulder-width apart.

• Lower into a squat, keeping chest lifted and knees behind toes.

• As you rise, press the dumbbells overhead in one powerful motion.

• Lower weights back to shoulders and repeat.
  💡 Tip: Drive through your heels and engage your core throughout.

2. Renegade Rows (Core + Upper Back)

• Begin in a high plank with a dumbbell in each hand under your shoulders.

• Keeping your body stable, row one dumbbell toward your ribcage.

• Lower with control, then switch sides.
  💡 Tip: Keep hips square to the floor—avoid twisting.

3. Reverse Lunge to Bicep Curl (Alternating Legs)

• Stand tall with dumbbells at your sides.

• Step one foot back into a reverse lunge, lowering until both knees are at 90 degrees.

• As you push back to standing, curl the dumbbells up into a bicep curl.

• Alternate legs with each rep.
  💡 Tip: Keep front knee aligned over ankle, not pushed forward.

4. Dumbbell Deadlift to Upright Row

• Stand with feet hip-width apart, dumbbells in front of thighs.

• Hinge at hips, lowering weights toward shins with a flat back.

• Drive through heels to stand, then immediately pull dumbbells up to chest, elbows high.
  💡 Tip: Engage hamstrings and glutes—avoid rounding your back.

5. Russian Twists (Weighted)

• Sit on the floor holding one dumbbell at chest level.

• Lean back slightly, lift feet (optional for added challenge), and twist torso side-to-side.

• Tap dumbbell gently on each side of hips.
  💡 Tip: Keep core tight, and move with control instead of swinging.

⚡ Why This Workout Works

This workout combines compound moves (working multiple muscle groups at once) with HIIT timing, giving you maximum results in minimal time. You’ll burn calories, build strength, and boost endurance—no gym required.

💡 Next Steps

You’ve got the workout—now fuel your results with proper nutrition. Explore our Meal Plans designed to keep your meals simple, delicious, and aligned with your health goals.