This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe

If you’re pressed for time and want to work your entire body, we’ve got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps and more – every muscle gets a turn.

Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the  28-Day Workout Challenge.

What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that’s a goal of yours and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!

Time: 20 minutes | Equipment: None | Good for: Full body

Instructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.

Cardio Warmup: Jumping Jacks

Why it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps strengthen your outer glutes and inner thighs. Just remember to keep your core engaged as you jump, adds Beck.

How to:

1. Stand with feet hips-width apart, arms down at your sides and core engaged.
2. Jump feet out much wider than hips as you swing arms out and overhead.
3. Reverse the motion to return to standing. That’s 1 rep. Complete 50 reps.

Warm-Up: Crossbody Lunges

How to:

1. Start standing with feet much wider than hips-width apart and arms at sides.
2. Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.
3. Bend left knee and hinge at hips as your rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That’s 1 rep.

Weighted Swing

This move combines strength and cardio, making it super efficient, Earnest says. “This can improve heart health, overall power, build functional strength and boost your mood!”

Target muscles: posterior chain, glutes, hamstrings, spinal erectors, upper back muscles and core

How to:

1. Hinge your hips back, knees slightly bent, torso leaned forward at 45 degrees, holding the edge of the dumbbell with both hands, arms extended straight toward floor.
2. Then in one motion, squeeze the glutes, straighten your legs, lift your torso and thrust your hips forward, swinging the weight to chest height. Keep your arms straight and core tight as your move.
3. Reverse the movement, bringing the dumbbell between the thighs when you hinge. That’s 1 rep.
4. Complete 10 reps each side, then move on to your next move.

Reverse Alternating Lunge

How to:

1. Stand with feet hip-width apart, holding a dumbbell in each hand at sides, palms facing thighs.
2. Step right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core.
3. Reverse move to return to start with control.
4. Repeat on the other side. That’s 1 rep.

Form fix: Let your shoulders melt down your back and hold the dumbbells at your sides as if you’re carrying two suitcases

Biceps Curl To Press

Why it rocks: This movement combines two exercises to target your biceps, shoulders and triceps in one go, says Harvey.

How to:

1. Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing forward.
2. Engage core, draw shoulders down and back and gaze forward.
3. On an exhale, engage biceps and bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides.
4. Inhale and rotate wrists so palms face away from body. Then, on an exhale, press both dumbbells up to the ceiling, straightening arms. When fully pressed, hands should be aligned with shoulders.
5. On an inhale, slowly reverse the movement to return to the starting position with dumbbells down to sides. That’s 1 rep. Do 10 to 12 reps.

READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

Deadlift And Row

How to:

1. Stand with feet shoulder-width apart, a soft bend in knees, holding one dumbbell in each hand with palms facing legs and arms at sides.
2. Hinge hips as you lower dumbbells, keeping the weights close to thighs and shins.
3. Pause at the bottom and rotate hands so palms face each other.
4. Squeeze shoulder blades together and pull dumbbells toward rib cage.
5. Reverse move by lowering dumbbells to shins, then driving through heels to stand with arms at sides. That’s 1 rep.

Dumbbell Pullover With Leg Lower

Target: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoas

Why it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilisers. Being able to lift your legs and arms from this position is essential for a healthy spine.

How to:

1. Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.
2. Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.
3. Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That’s 1 rep.
4. Complete 10 to 12 reps.