Full Body Dumbbell HIIT Workout in 35 Minutes

High-Intensity Interval Training (HIIT) has become one of the most effective and time-efficient workout styles for people who want results without spending hours in the gym. By combining dumbbells with HIIT, you unlock a powerful formula that torches calories, strengthens every muscle group, and elevates your fitness in just 35 minutes. This blog will walk you through everything you need to know about a 35 minute full body HIIT dumbbell workout—from the benefits and equipment setup to a detailed routine you can follow at home or in the gym.

Why Choose a 35 Minute Full Body HIIT Dumbbell Workout?

Time Efficiency

Most people struggle to find time for long workouts. In just 35 minutes, this HIIT routine allows you to work your entire body, combining strength and cardio in one session.

Burn Fat Faster

HIIT raises your heart rate and creates an “afterburn effect” (EPOC), meaning your body continues to burn calories long after the workout ends.

Build Strength and Endurance

Using dumbbells in a HIIT format improves muscular endurance, strength, and cardiovascular fitness simultaneously.

Versatility for All Levels

Whether you’re a beginner or an experienced lifter, dumbbell HIIT workouts can be scaled by adjusting weights, reps, or rest times.

Equipment You’ll Need for Full Body Dumbbell HIIT Workout

Before diving into the routine, ensure you have:

• A pair of dumbbells (choose a weight you can lift for 12–15 reps with good form).
• A timer or stopwatch to track intervals.
• A workout mat for floor exercises.
• Water and a towel—because you’ll sweat!

How This 35 Minute Full Body Dumbbell HIIT Workout is Structured

The workout follows the HIIT principle: work hard for a set interval, rest briefly, then repeat.

• Format: 40 seconds of work, 20 seconds of rest.
• Rounds: 5 circuits, each with 5 different exercises.
• Rest Between Circuits: 1–2 minutes.
• Total Time: 35 minutes.

Warm-Up (5 Minutes)

Never skip a warm-up before intense exercise. It primes your muscles and reduces injury risk.

Warm-Up Routine (Perform each for 30 seconds):

1. Jumping jacks
2. Arm circles (forward and backward)
3. Bodyweight squats
4. High knees
5. Shoulder rolls + light dumbbell presses

The 35 Minute Full Body HIIT Dumbbell Workout

Circuit 1: Legs and Cardio Focus

1. Dumbbell Squat Press – Hold dumbbells at shoulders, squat deep, then press overhead as you rise.
2. Dumbbell Jump Squats – Perform a squat holding light dumbbells, then explode upward.
3. Lunges with Bicep Curl – Step into a lunge while curling dumbbells. Alternate legs.
4. Dumbbell Deadlifts – Keep back straight, hinge at hips, lower dumbbells to mid-shin, then stand tall.
5. Burpees with Dumbbells – Hold light dumbbells, drop into push-up position, return to standing, and press overhead.

2: Upper Body Blast

1. Dumbbell Chest Press (Floor or Bench) – Lie on your back, press dumbbells up, lower slowly.
2. Renegade Rows – In push-up position with hands on dumbbells, row one dumbbell at a time.
3. Dumbbell Push Press – Slight bend in knees, then explosively press dumbbells overhead.
4. Bicep Hammer Curls – Curl dumbbells with palms facing in.
5. Dumbbell High Pulls – Pull dumbbells from thighs up to chest, elbows high.

3: Core and Stability

1. Russian Twists with Dumbbell – Sit slightly reclined, twist side to side holding one dumbbell.
2. Dumbbell Sit-Up Press – Hold dumbbell to chest, perform sit-up, press overhead at top.
3. Plank Rows – From plank position, row dumbbells alternately.
4. Dumbbell Side Bends – Hold dumbbell in one hand, bend sideways, and return. Switch sides.
5. Mountain Climbers (Optional with Dumbbells for Stability) – Drive knees forward rapidly.

4: Power and Explosiveness Full Body Dumbbell HIIT Workout

1. Dumbbell Clean and Press – Lift dumbbells from thighs to shoulders, then press overhead.
2. Dumbbell Thrusters – Squat with dumbbells, then drive up into an overhead press.
3. Dumbbell Swing (Kettlebell Style) – Swing one dumbbell between legs, then drive hips forward to shoulder height.
4. Push-Up to Dumbbell Row – Perform push-up, then row one dumbbell. Alternate sides.
5. Jumping Lunges with Dumbbells – Explosive alternating lunges with light dumbbells.

5: Finisher (Full Body Burnout)

1. Dumbbell Burpee Thrusters – Burpee with dumbbells, then squat press.
2. Dumbbell Squat to Curl to Press – Squat, curl dumbbells, then press overhead.
3. Dumbbell Side-to-Side Skaters – Explosive side jumps holding dumbbells for resistance.
4. Dumbbell Push-Up to Shoulder Tap – Perform push-up, tap opposite shoulder with dumbbell.
5. Dumbbell Deadlift High Pull – Explosive deadlift into upright row.

Cool Down and Stretching (5 Minutes)

A proper cool down helps reduce soreness and promote recovery.

Cool-Down Routine:

• Forward fold stretch (30 seconds)
• Seated hamstring stretch (30 seconds per leg)
• Child’s pose (1 minute)
• Shoulder stretch (30 seconds per side)
• Cobra pose for spine and core (30 seconds)

Tips for Success with Full Body Dumbbell HIIT Workout

Choose the Right Dumbbells

Start lighter if you’re new, and gradually increase weight as you adapt.

Focus on Form Over Speed

It’s better to do fewer reps with good form than to rush and risk injury.

Stay Consistent

Perform this workout 3–4 times per week for best results, alternating with rest or active recovery days.

Track Your Progress

Write down weights, reps, and rounds completed. Increase intensity gradually to avoid plateaus.

Benefits of This 35 Minute Full Body Dumbbell HIIT Workout

• Full-Body Strength: Targets legs, arms, chest, back, and core.
• Improved Endurance: Short rest periods keep your cardiovascular system challenged.
• Fat Loss: Burns more calories than steady-state cardio in less time.
• Muscle Definition: Combination of compound lifts and explosive moves creates lean, toned muscles.

Who Can Do This Full Body Dumbbell HIIT Workout?

This program is designed for men and women of all fitness levels. Beginners can shorten work intervals to 30 seconds and use lighter weights, while advanced athletes can push to 45 seconds of work and heavier dumbbells.

The 35 minute full body HIIT dumbbell workout is one of the best ways to combine strength and cardio in a single, efficient session. With only a pair of dumbbells and your determination, you can build muscle, torch fat, and drastically improve endurance—without needing fancy machines or hours at the gym.

Whether you’re working out at home or at the gym, this routine is your ticket to transforming your fitness in less than 40 minutes.

Pro Tip: Bookmark this workout and add it to your weekly routine. Over time, you’ll notice stronger lifts, a leaner physique, and a big boost in energy levels.

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