Build muscle and boost your metabolism in just 7 moves with this dumbbell HIIT workout

We’ve created the ultimate HIIT workout with dumbbells to build full-body muscle in seven moves. These exercises should push your limits and spike your heart rate, sculpting muscles from head to toe if you’re short on time and looking for a quick and efficient home workout.

Sneaking in a session throughout the day can be a game-changer, boosting productivity, mood, and well-being, and you only need a set of the best adjustable dumbbells to get it done.

Below, we cover the seven dumbbell exercises in more detail, any equipment you’ll need, and how to smash this quick HIIT workout wherever you exercise — whatever your fitness level. 

HOW TO DO THIS 7-MOVE DUMBBELL HIIT WORKOUT

For this high-intensity interval training (HIIT) session, you’ll need a set of medium to heavy adjustable or fixed dumbbells and some space. Depending on the time you have available, scale this workout from 20 to 60 minutes. Aim to measure intensity on the rate of perceived exertion (RPE) — with 10 being maximum effort, aim for a moderate intensity of around 6-8. 

Perform the moves as one giant circuit, completing 3-6 rounds of each exercise. Work for 45 seconds, followed by 15 seconds of rest, moving between exercises each round. Adjust the number of sets and rest periods based on individual fitness levels and goals and customize them to suit you. 

If you enjoy traditional hypertrophy sessions, you can switch from the high-intensity format and perform each exercise for 6-12 reps (or 13+ reps for muscular endurance sessions) and 3-6 sets, taking 30-40 seconds of rest between sets for recovery. Complete all sets of one exercise before moving to the next.