Best 35 Minute Dumbbell HIIT Workout for Full Body

High-Intensity Interval Training (HIIT) is one of the most effective ways to torch calories, build muscle, and improve cardiovascular fitness in a short period of time. When combined with dumbbells, HIIT becomes even more powerful by adding resistance training into the mix. This 35-minute full body dumbbell HIIT workout plan is designed to challenge your strength, endurance, and coordination while helping you burn fat and build lean muscle—all in under an hour.

Whether you are a beginner looking for a structured workout routine or an experienced lifter wanting to boost intensity, this plan will give you everything you need for a productive sweat session at home or in the gym.

Why Choose a 35-Minute Full Body Dumbbell HIIT Workouts Plan

Efficiency and Time-Saving

Many people struggle to find time for fitness. A 35-minute HIIT workout offers the perfect balance of cardio and strength training. You’ll maximize calorie burn, increase heart rate, and build muscle in less time than a traditional workout.

Combines Strength and Cardio

Using dumbbells in HIIT adds resistance, which helps develop muscle strength while the fast-paced intervals keep your cardiovascular system engaged. This creates a hybrid workout that tones your body while boosting endurance.

Burns Calories During and After Workout

Thanks to the afterburn effect (also called EPOC, or excess post-exercise oxygen consumption), your body continues burning calories even after the workout ends, making this training style excellent for fat loss.

How This 35-Minute Dumbbell HIIT Workout Plan Works

This workout uses 35 minutes divided into four main phases:

1. Warm-Up (5 minutes) – Prepares your muscles and joints.
2. Workout Circuit (25 minutes) – A mix of compound and isolation dumbbell movements in HIIT format.
3. Finisher (3 minutes) – A final burst to push endurance and fat burn.
4. Cool Down (2 minutes) – Stretching to relax muscles and prevent injury.

The workout is structured in work-rest intervals:

• 40 seconds of work
• 20 seconds of rest
• Repeat each exercise for 3 rounds before moving to the next.

Warm-Up: 5 Minutes of Dynamic Movement

Before lifting dumbbells, activate your muscles with a warm-up that raises your heart rate and loosens your joints.

• Jumping Jacks – 1 minute
• Arm Circles – 30 seconds forward, 30 seconds backward
• Bodyweight Squats – 1 minute
• High Knees – 1 minute
• Torso Twists – 1 minute

This primes your body for the intense workout ahead.

The 25-Minute Full Body Dumbbell HIIT Workout Circuit Plan

This is the core of the workout. Each exercise targets multiple muscle groups, ensuring a total-body burn. Perform each move for 40 seconds, rest for 20 seconds, and repeat three times before progressing.

1. Dumbbell Squat to Press (Thrusters)

• Muscles worked: Quads, shoulders, glutes, core
• Hold dumbbells at shoulder height. Perform a squat, then push explosively upward, pressing the weights overhead.
• This compound movement burns maximum calories by engaging both lower and upper body.

2. Renegade Rows

• Muscles worked: Back, chest, arms, core
• In a push-up position holding dumbbells, row one weight at a time while keeping your body stable.
• Builds back strength and core stability while adding intensity.

3. Dumbbell Reverse Lunges with Bicep Curl

• Muscles worked: Quads, hamstrings, biceps, core
• Step back into a lunge and curl the dumbbells as you lower. Alternate legs.
• Great for balance, strength, and muscle coordination.

4. Dumbbell Deadlift to Upright Row HIIT Workouts Plan

• Muscles worked: Hamstrings, glutes, shoulders, traps
• Perform a deadlift with dumbbells, then pull them upward toward your chin.
• A powerful move to build posterior chain strength and shoulder definition.

5. Dumbbell Push Press with Rotation

• Muscles worked: Shoulders, obliques, arms
• Perform a slight dip, press the dumbbell overhead, and twist your torso.
• Adds rotational core work to standard overhead pressing.

6. Dumbbell Russian Twists

• Muscles worked: Obliques, abs, hip flexors
• Sit on the floor holding one dumbbell, twist side to side.
• Excellent for building rotational core strength.

3-Minute Dumbbell HIIT Workouts Plan Finisher: Maximum Burn

After completing the circuit, push your body with a quick finisher:

• Dumbbell Burpees – 40 seconds work / 20 seconds rest
• Dumbbell Swings – 40 seconds work / 20 seconds rest
• Dumbbell Thrusters – 40 seconds work / 20 seconds rest

This final burst drives up your heart rate and maximizes calorie burn.

Cool Down: 2 Minutes of Stretching

To reduce soreness and aid recovery, finish with:

• Standing Quad Stretch – 30 seconds per leg
• Hamstring Stretch – 30 seconds
• Shoulder Stretch – 30 seconds per arm
• Child’s Pose – 30 seconds

Weekly Schedule for the 35-Minute Dumbbell HIIT Workouts Plan

For best results, follow this workout 3–4 times per week, allowing rest or light activity days in between. Here’s a suggested schedule:

• Monday: 35-Minute Dumbbell HIIT
• Tuesday: Active recovery (walking, yoga, mobility)
• Wednesday: 35-Minute Dumbbell HIIT
• Thursday: Rest or light cardio
• Friday: 35-Minute Dumbbell HIIT
• Saturday: Optional 4th session (HIIT or steady-state cardio)
• Sunday: Rest

Nutrition Tips to Maximize Dumbbell HIIT Workouts Plan Results

Eat Enough Protein

Protein supports muscle repair and growth after intense HIIT training. Aim for 1.6–2.2 grams of protein per kg of bodyweight daily.

Fuel with Complex Carbs

Carbohydrates provide energy for high-intensity training. Opt for whole grains, sweet potatoes, oats, and fruits.

Stay Hydrated

Sweating during HIIT leads to fluid loss, so drink plenty of water throughout the day.

Balance Calories

If fat loss is your goal, aim for a calorie deficit. If building muscle, maintain a slight surplus.

Benefits of the 35 Minute Dumbbell HIIT Workouts Plan

Builds Strength and Muscle

The use of dumbbells ensures progressive overload, which helps in muscle growth and strength gains.

Improves Cardiovascular Health

HIIT’s elevated heart rate intervals boost cardiovascular endurance and lower the risk of heart-related issues.

Supports Fat Loss

Combining strength and cardio creates an effective fat-burning environment while maintaining lean muscle.

Boosts Metabolism

Thanks to the afterburn effect, your metabolism remains elevated for hours after the session.

Flexible and Adaptable

Can be performed at home with minimal equipment or in the gym for more variety.

Pro Tips Dumbbell HIIT Workouts Plan for Success

• Choose the right weight: Select dumbbells heavy enough to challenge you but light enough to maintain proper form.
• Prioritize form over speed: Quality reps are more effective than rushing through exercises.
• Use a timer: Keep your intervals consistent to maintain workout intensity.
• Progress gradually: Increase dumbbell weight or reduce rest time to make workouts harder over time.
• Track your progress: Record weights, reps, and times to stay motivated.

This 35-minute full body dumbbell HIIT workout plan is a powerful way to train efficiently, combining strength, endurance, and fat loss into one session. It’s ideal for busy individuals, fitness enthusiasts, or anyone looking to improve overall fitness with limited time.

Stick to the plan consistently, fuel your body with proper nutrition, and you’ll see improvements in strength, stamina, and physique in just a few weeks.

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