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Workout Wednesday: The Dumbbell & Bodyweight HIIT Workout


In today’s insanely busy, fast-paced world, many people don’t have time for the gym. There’s an easy way to fix that. HIIT workouts, which we’ve been talking about a lot lately, deliver a high-intensity workout in a relatively short amount of time.

This week, we give you another HIIT workout that’s a little different from the others we’ve posted. With a combination of dumbbells and your own body weight, you’ll be torching calories in no time. The best part? You don’t have to do it alone!

This Week’s HIIT Workout

This week’s HIIT workout comes from My Garage Gym, Biggest Loser Live Training and, and works well with at least two people (but don’t forget—the more the merrier). You’ll also need a set of dumbbells, but remember to make sure you use a weight that’s suited to your fitness and strength levels.

Remember to speak with your healthcare provider before beginning a new fitness routine. HIIT routines can be intense, and you don’t want to risk injury.


What am I Working with Each Move?

  1. The single-arm shoulder press (also known as the standing dumbbell press) is one of the most popular ways to build healthy muscle mass. It works your shoulder muscles, as well as your triceps, and is ideal for building strength.
  2. The tricep extensions behind the head (also known as the two-arm standing dumbbell extension) isolates your tricep muscles, and helps to strengthen and enhance them.
  3. The bicep curl (or standing dumbbell curl) is another popular way of building healthy muscle mass. It isolates your bicep muscles and works to strengthen and build them.
  4. The bent-over row (or bent-over dumbbell row) works the muscles in your middle back, as well as your biceps, shoulders and lats, and is ideal for strength building.
  5. Push-ups are the most popular way of building a stronger chest. They work your chest muscles, as well as your shoulders, and are specifically useful for building strength in those areas.
  6. Crunches isolate your ab muscles and build strength and muscle definition.
  7. Wipers (also known as windshield wipers) are meant to work your core muscles for a stronger more stable core.
  8. Right leg lunges are one of the most popular moves to build leg strength. They work your quad muscles, as well as your calves, hamstrings and glutes.
  9. Left leg lunges work the same muscles as above, but in your left leg.
  10. Sumo squats are an easy way to work your glutes, as well as your hips and thighs. They helps build strength and enhance flexibility, too.
  11. Right leg calf raises use your body weight to help isolate and strengthen your calf muscles.
  12. Left leg calf raises do the same as above, but for your left leg.

Cool-Down & Recovery

For a cool-down this week, take a quip dip in a pool if you have access to one. If not, do a set of 10 or 15 jumping jacks. Help bring your heart rate back to normal, and get that “feel-good” feeling.

Don’t forget to replenish your body’s electrolytes and give yourself a good amount of protein to help muscle health and recovery. Some of my favorite supplements are below:

What are HIIT routines doing for your fitness goals? Leave us a comment and let us know!


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