HIIT Workouts with Dumbbells & Kettlebells

Discover 3 effective HIIT workouts using dumbbells and kettlebells to elevate your fitness routine.
By Taylor

Introduction

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels, burn calories, and build strength in a short amount of time. Incorporating equipment like dumbbells and kettlebells can enhance your workout by adding resistance and variety. Here are three diverse examples of HIIT workouts that utilize these pieces of equipment. Let’s dive in!

Example 1: Dumbbell Power Circuit

This workout is perfect for those looking to build strength and endurance with just a pair of dumbbells. It’s great for a home workout or at the gym.

Start with a light warm-up, such as jumping jacks or dynamic stretching, to get your body ready.

You’ll perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 3 times.

  1. Dumbbell Thrusters: Stand with feet shoulder-width apart holding dumbbells at shoulder height. Squat down, then push through your heels to stand up, pressing the weights overhead.
  2. Renegade Rows: Start in a plank position with a dumbbell in each hand. Row one dumbbell to your hip while stabilizing your body with the other arm. Alternate sides.
  3. Dumbbell Swings: Stand with feet hip-width apart, holding a dumbbell with both hands. Hinge at your hips and swing the dumbbell between your legs, then drive your hips forward to swing it up to shoulder height.
  4. Dumbbell Burpees: Perform a burpee while holding onto dumbbells. Drop into a squat, kick your feet back into a plank, return to a squat, and jump up with the dumbbells overhead.

Notes:

  • If you’re new to any of these exercises, start with lighter weights to master the form before increasing the weight.
  • You can adjust the work-to-rest ratio based on your fitness level, such as 30 seconds of work and 30 seconds of rest.

Example 2: Kettlebell Cardio Blast

This kettlebell-focused HIIT session is designed to elevate your heart rate while toning your entire body. It’s ideal for those who want a quick yet powerful workout.

Perform each exercise for 30 seconds, followed by 15 seconds of rest, and repeat the circuit 4 times.

  1. Kettlebell Swings: Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips to swing the kettlebell back between your legs, then thrust your hips forward to swing it up to shoulder height.
  2. Kettlebell Goblet Squats: Hold the kettlebell with both hands close to your chest, squat down, and push through your heels to return to standing.
  3. Kettlebell High Pulls: Stand with feet shoulder-width apart, holding a kettlebell with one hand. Pull the kettlebell up to your chin while keeping your elbow higher than your wrist. Alternate hands after each round.
  4. Kettlebell Mountain Climbers: Place a kettlebell on the floor, get into a plank position with your hands on the kettlebell. Quickly alternate bringing your knees to your chest.

Notes:

  • Always engage your core to protect your back during kettlebell exercises.
  • If you want to increase the intensity, try decreasing the rest time between exercises.

Example 3: Full Body HIIT with Dumbbells and Kettlebells

This comprehensive workout combines both dumbbells and kettlebells for a full-body burn. It’s great for those who enjoy variety in their workouts and want to target multiple muscle groups.

Perform each exercise for 45 seconds, followed by 15 seconds of rest, and complete the circuit for 3 rounds.

  1. Dumbbell Deadlifts: Stand with your feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips, lowering the dumbbells toward the ground while keeping your back straight. Return to standing.
  2. Kettlebell Russian Twists: Sit on the ground with your knees bent, holding a kettlebell. Lean back slightly and twist your torso to touch the kettlebell to the ground beside you, alternating sides.
  3. Dumbbell Push Press: Stand with your feet shoulder-width apart, holding dumbbells at shoulder height. Dip your knees slightly and push the dumbbells overhead in one fluid motion.
  4. Kettlebell Lunges: Hold a kettlebell in one hand and step forward into a lunge, keeping your back straight. Alternate legs after each round.

Notes:

  • Focus on maintaining good form throughout each exercise to prevent injury.
  • Modify the weight of the dumbbells or kettlebells based on your fitness level and comfort.

With these examples of HIIT workouts with equipment (dumbbells, kettlebells), you’ll have a variety of options to keep your fitness routine exciting and challenging. Remember to stay hydrated and listen to your body as you push your limits!