Looking to torch calories, build lean muscle, and maximize your time at the gym or home? A 25-minute HIIT workout with weights is your solution. This dynamic, high-intensity format combines the muscle-building benefits of strength training with the fat-burning power of cardio. Whether you’re aiming for weight loss, muscle definition, or improved athletic performance, this weighted HIIT routine delivers powerful results in less than 30 minutes.
In this post, we’ll break down the benefits of weighted HIIT, a full 25-minute sample workout, equipment tips, and how to customize the plan for your goals.
High-Intensity Interval Training (HIIT) alternates between short bursts of intense effort and brief recovery periods. By adding weights to the mix—dumbbells, kettlebells, barbells, or resistance bands—you elevate the intensity, boost muscle engagement, and increase post-workout calorie burn.
Traditional HIIT is already excellent for fat loss and cardiovascular fitness. But when you include weights, you:
A 25-minute HIIT workout with weights may sound short, but the benefits are immense. Here’s why it’s effective:
This workout is perfect for busy professionals or parents with tight schedules. You get a full-body workout in under 30 minutes—no need to spend hours in the gym.
By targeting multiple muscle groups with compound movements, you get both strength and cardio benefits. You’ll train your legs, glutes, arms, core, shoulders, and back in a single session.
Weighted HIIT increases your heart rate and keeps it elevated. You can burn up to 400–600 calories in 25 minutes, depending on your intensity and weight selection.
Adding resistance challenges your muscles, helping to build lean mass, improve definition, and boost your resting metabolism.
To perform this workout at home or in the gym, you’ll need a few key tools:
No fancy equipment? No problem—bodyweight or backpack-loaded exercises can work too.
This routine includes 5 circuits, each lasting 5 minutes. Each circuit consists of 2 weighted exercises and 1 bodyweight move to spike your heart rate.
Hold a dumbbell at chest height and perform deep squats. Keep your chest up and knees in line with your toes.
Targets: Quads, glutes, core
Explosive hip drive to swing weight up to shoulder height. Focus on using hips, not arms.
Targets: Hamstrings, glutes, lower back
Squat down and explode upward. Land softly and repeat.
Targets: Quads, glutes, calves, cardio
Press dumbbells overhead from shoulder level. Keep core tight and avoid arching your back.
Targets: Shoulders, triceps
In a plank position, row one dumbbell at a time while keeping hips square.
Targets: Back, core, arms
Modify on knees if needed. Keep chest close to the floor, elbows at 45°.
Targets: Chest, shoulders, triceps
Sit on the floor, feet elevated, and twist from side to side while holding a dumbbell.
Targets: Obliques, abs
Perform a sit-up and press the dumbbell overhead at the top.
Targets: Core, shoulders
Fast-paced, alternating knees toward the chest in plank position.
Targets: Core, cardio
Squat down with dumbbells at shoulders, then explode up into an overhead press.
Targets: Legs, shoulders, glutes, core
Explosive pull from floor to overhead in one movement. Alternate arms each round.
Targets: Shoulders, hips, glutes, back
Classic fat-blaster. Squat, jump back to plank, do a push-up, jump up explosively.
Targets: Full body, cardio
Hinge at the hips with a flat back. Lower dumbbells to mid-shin and return upright.
Targets: Hamstrings, glutes, back
Lie on back, place dumbbell on hips, and drive hips upward.
Targets: Glutes, hamstrings, lower back
Start in a forearm plank, press up into a high plank, and return down.
Targets: Core, shoulders, arms
After your 25-minute HIIT workout with weights, your body needs recovery. Spend 5 minutes stretching and doing light mobility work:
Hydrate and eat a protein-rich snack to aid muscle repair and energy recovery.
For best results:
When you consistently perform a 25-minute HIIT workout with weights, here’s what you may notice within 4–6 weeks:
For long-term success, pair workouts with healthy eating and adequate sleep.
A 25-minute HIIT workout with weights is one of the most efficient training styles to transform your body, boost metabolism, and improve strength—all within a time frame anyone can fit into a busy day. Whether you’re training at home or in the gym, this fast-paced routine will challenge your limits and help you build a stronger, fitter version of yourself.
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