Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron “Boss” Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn fat and build muscle or to simply challenge yourself for 30 minutes straight, you’re going to love this workout. Grab your water and a set of weights, because it’s time to put in work.
The 30-Minute Fat-Burning HIIT Workout
Equipment needed: A pair of light- to medium-weight dumbbells. Here’s a guide on how to choose the right weight.
Directions: Before getting started, make sure to warm up your muscles with dynamic exercises, such as jogging in place, knee hugs, hamstring scoops, quad pulls, and planks, Everline said. Here’s a dynamic warmup we like.
The workout is broken up into three circuits. Complete each exercise in the circuit for 40 seconds, then take 20 seconds of rest. Complete three rounds of each circuit before advancing to the following circuit. If necessary, you can adjust the work-to-rest ratio, either working for less or more time depending on your fitness level.
After the workout, be sure to lower your heart rate back to resting with a few minutes of walking or light jogging and continue cooling down with a few static stretches to loosen up your muscles and prevent injury.
| Exercises |
Time Interval |
| Circuit 1, exercise 1: high knees |
40 seconds, followed by 20 seconds of rest |
| Circuit 1, exercise 2: dumbbell lunge to overhead press |
40 seconds, followed by 20 seconds of rest |
| Circuit 1, exercise 3: mountain climber |
40 seconds, followed by 20 seconds of rest |
| Circuit 1, exercise 4: dumbbell squat |
40 seconds, followed by 20 seconds of rest |
| Circuit 2, exercise 1: side lunge to high knee |
40 seconds, followed by 20 seconds of rest |
| Circuit 2, exercise 2: elbow plank and reach |
40 seconds, followed by 20 seconds of rest |
| Circuit 2, exercise 3: single-leg Romanian deadlift |
40 seconds, followed by 20 seconds of rest |
| Circuit 2, exercise 4: commando |
40 seconds, followed by 20 seconds of rest |
| Circuit 3, exercise 1: glute bridge |
40 seconds, followed by 20 seconds of rest |
| Circuit 3, exercise 2: plyo lunge |
40 seconds, followed by 20 seconds of rest |
| Circuit 3, exercise 3: spider man |
40 seconds, followed by 20 seconds of rest |
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.
POPSUGAR Photography
Circuit 1, Exercise 1: High Knees
- Start standing with your feet slightly further than shoulder-width distance apart.
- Keeping the weight on your left foot, bend your right leg to bring your knee into your chest.
- Lower your right leg and plant your foot on the floor. Keeping your weight on the right leg, bend your left leg to bring your knee into your chest.
- Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
- Repeat for 40 seconds, then take 20 seconds of rest.
POPSUGAR Photography
Circuit 1, Exercise 3: Mountain Climber
- Place both hands on your yoga mat shoulder-width apart. Fully extend your legs so that your body is in one straight line from head to toe. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Keeping your left foot on the floor, bend your right knee and bring it in toward your chest. Then extend your right leg to return to the starting position.
- Keeping your right foot on the floor, bend your left knee and bring it in toward your chest. Then extend your left leg to return to the starting position.
- As you become more familiar with the movement, begin to pick up the pace. It should feel like you’re running in place. Don’t forget to drive your knees to your elbows, always picking your feet up and off the mat.
- Continue alternating between your right and left sides for 40 seconds, then take 20 seconds of rest.
POPSUGAR Photography
Circuit 1, Exercise 4: Dumbbell Squat
- Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don’t let your knees move beyond your toes, and don’t let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
- Repeat for 40 seconds, then take 20 seconds of rest.
Complete circuit one for a total of three rounds.
POPSUGAR Studios
Circuit 2, Exercise 2: Elbow Plank and Reach
- Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
- Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
- Continue alternating for 40 seconds, then take 20 seconds of rest.
Complete circuit two for a total of three rounds.
POPSUGAR Photography
Circuit 2, Exercise 3: Single-Leg Romanian Deadlift
- Hold a dumbbell in each hand (or a kettlebell in both) and lift your left foot slightly off the ground.
- Keep your back flat and bend at your hips while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground.
- With your back straight, return upright, coming to your starting position. This completes one rep. Make this move harder by keeping your left foot off the ground as you go through your reps.
- Continue alternating between right and left sides for 40 seconds, then take 20 seconds of rest.
POPSUGAR Photography / Maria del Rio
Circuit 3, Exercise 2: Plyo Lunge
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Repeat for 40 seconds, then take 20 seconds of rest.
If you find plyo lunges hard on your knees, do alternating back lunges instead.
