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30-Minute Dumbbell HIIT Workout (Full Body Superset)

By: Lindsey Bomgren, CPT | September 26, 2023

A full body superset workout that pairs strength training exercises with cardio conditioning. The first superset is all lower body exercises and the second superset is all upper body exercises; making this an efficient, 30-Minute Dumbbell HIIT Workout.

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Challenge your strength and muscular endurance with this full body dumbbell HIIT workout.

If you’ve tried my 25-Minute Superset Leg Workout or my 25-Minute Arms and Abs Supersets, you know that a superset workout is a really efficient use of time.

Personal trainers use superset workouts to increase the intensity of workouts by overloading a muscle group.

I personally like to pair strength exercises with a powerful plyometric exercise to get both strength training and cardio in one efficient, training session.

This full body superset workout is especially fun because it’s done in a 40-30-20 time drop format, meaning your work time decreases with each set.

Woman performing a lateral lunge with dumbbells in a full body dumbbell HIIT workout

Superset Workout FAQs

What Is A Superset Workout?

Simply put, a superset workout pairs two different exercises back-to-back with short rests or no rest in between exercises. Superset workouts save time by reducing the rest time between two exercises. Thus, you’re performing more work in less time. If you’ve done any of my strength and HIIT workouts, you’ve likely done a superset workout without even knowing it.

What Are The Benefits Of Superset Workouts?

Superset workouts are an efficient way to build muscle and raise your heart rate. Supersets pack in a high number of repetitions in a short period of time which pushes your muscles to fatigue. Compound supersets can produce amazing muscle growth and decrease body fat in a very short period of time. Supersets allow you to reach muscle overload using dumbbells at home rather than relying on gym equipment.

Woman performing a dumbbell squat with two dumbbells racked at her shoulders as part of the best dumbbell HIIT exercises

30-Minute Dumbbell HIIT Workout (Full Body Superset)

Build muscular endurance and total body strength in just 30 minutes with this dumbbell HIIT superset workout.

This 30-minute high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

A medium-to-heavy set of dumbbells. I recommend 8-20 lbs depending on your fitness level. I’m using 12 lbs in this workout video.

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woman performing a bicep curl in a dumbbell hiit workout

Workout Instructions:

Follow along with the guided Full Body Superset Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Dumbbell HIIT Exercises
  • Time Drop Format (set one is 40 seconds of work, 20 seconds rest; set two is 30 seconds of work, 15 seconds rest; set three is 20 seconds work, 10 seconds rest)
  • Repeat Each Superset x3 Sets
4 Dumbbell HIIT Exercises to Burn Fat At Home!

Workout Outline

Superset One:

  1. Alternating Lateral Lunges
  2. Runner Lunge
  3. Dumbbell Squat
  4. Dumbbell Swing and Lateral Hop

Superset Two:

  1. 2 Bear Crawl Back Rows and 2 Tricep Dips
  2. Punch Jacks
  3. Bicep Curl and Overhead Shoulder Press
  4. Push Up and Burpee and Bicep Curl

Woman performing a Lateral Lunge with Dumbbells | dumbbell hiit workout

Prefer to Watch On YouTube?

youtube icon Superset Workout

8 Dumbbell HIIT Exercises

Alternating Lateral Lunges

Targets: Legs, glutes, quads, inner thighs (adductors) and outer thighs and glutes (abductors).

woman performing alternating lateral lunges with dumbbells in a superset workout

How To Do A Lateral Lunge With Dumbbells

  1. Start standing, feet hip-width apart holding one dumbbell in each hand in front of your hips (palms facing in).
  2. Take a large step to the right with your right leg as you sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, driving back up to the starting position.
  4. Repeat on your left leg, stepping out, pushing your hips back as you sit back. Drive off your left leg to return to center.

Modification: Drop the dumbbells and perform this as a bodyweight exercise.

Runner Lunge

Targets: Legs, glutes, hamstrings, quads, and calves.

A HIIT cardio exercise that also strengthens the lower body.

woman performing a runner lunge in a superset workout

How To Do A Runner Lunge

  1. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  2. Keeping your torso upright, jump with enough force to drive your right foot ahead of your left foot. Think of your feet as being on parallel train tracks.
  3. “Run” your feet for a two-count (like you’re cross-country skiing). Once you reach the third count, drop your left knee back into a lunge.

Modification: Perform alternating step back lunges.

Dumbbell Squat

Targets: Gluteus maximus (main part of butt), quads (front of the thighs), hamstrings (back of the thighs) and core.

woman performing a dumbbell squat in a superset workout

How To Do A Front Squat With Dumbbells

  1. Begin in a neutral standing position, feet shoulder-width distance apart. Front rack the dumbbells at your shoulders (back head of the dumbbells resting on the shoulders and elbows pointing straight ahead).
  2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Drive your knees out toward your pinky toes.
  3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.

Modification: Hold the dumbbells at your side or drop the dumbbells and perform as a bodyweight exercise.

Dumbbell Swing And Lateral Hop

Targets: Glutes, hamstrings, hips abductors, shoulders, traps, abs and core.

woman performing a dumbbell swing with lateral hop in a superset workout

How To Do A Dumbbell Swing With Lateral Hop

  1. Start in an athletic stance, feet wider than hips, slight bend in the knees, core engaged.
  2. Holding a dumbbell in your right hand between your legs (right arm straight), hinge your hips back as you swing the dumbbell between your legs.
  3. Drive through your hips to swing the dumbbell up to shoulder height. As the dumbbell is swinging up, drive off your right leg to laterally hop to the left.
  4. When the dumbbell reaches shoulder height, grab it with your left hand, before hinging your hips back to swing it between your legs again.
  5. This time drive off your left leg to laterally hop to the right. Repeat this pattern.

Modification: Omit the lateral hop and just perform the dumbbell swing.

2 Bear Crawl Back Rows And 2 Tricep Dips

Targets: Arms, back (lats), triceps, shoulders (deltoids), chest (pecs), quads and core.

woman performing 2 bear crawl rows and bear crawl triceps dips in a superset workout

How To Do A Bear Crawl Back Row And Tricep Dip

  1. Start in a table top position on all fours with shoulders stacked over wrists on dumbbells and hips stacked over knees.
  2. Engage your core and tuck your toes under to hover your knees off the ground in a bear crawl position.
  3. From bear crawl, alternate pulling each dumbbell towards your ribcage to perform the dumbbell back rows.
  4. Then, keep the dumbbells planted on the mat as you perform two tricep dips by bending your elbows back towards your thighs.

Modification: Perform the dumbbell back rows and tricep dips from a table top position instead of bear crawl (knees on mat instead of knees hovering off the mat).

Punch Jacks

Targets: Chest (pectoralis major), shoulders (anterior deltoid), core and abs.

Cardio, core and coordination all in this one move.

woman performing punch jacks in a superset workout

How To Do Punch Jacks

  1. Start in an athletic position, feet hip-width apart, knees softly bent, core engaged.
  2. “Jack” your feet out as you punch your right arm forward.
  3. Then “jack” your feet back together, squeezing your inner thighs, as you pull your extended right arm back to center.
  4. Repeat steps 1-3, punching your left arm forward.
  5. Alternate which arm you punch for every jack.

Modification: Alternate tapping one foot to the side at a time instead of “jacking” both feet.

Bicep Curl And Overhead Shoulder Press

Targets: Arms, biceps, shoulders, back and core.

woman performing a bicep curl and overhead shoulder press in a superset workout

How To Do A Bicep Curl And Overhead Shoulder Press

  1. Start standing, feet shoulder-width apart with a soft bend in the knees. Hold one dumbbell in each hand (palms facing out).
  2. Perform a standard bicep curl, squeezing your biceps to curl the dumbbells to shoulder height (palms facing shoulders).
  3. Then rotate your palms out away from your body as you push the dumbbells overhead, performing an overhead shoulder press (palms facing out at the top of the shoulder press).
  4. With control, reverse this movement lowering the dumbbells to shoulder height then back down to the starting position.

Modification: Perform this exercise from a seating or kneeling position for added core stability.

Push Up And Burpee And Bicep Curl

Targets: Chest, shoulders, biceps, triceps, legs, glutes, quads, hamstrings, abs and core.

A full body, compound dumbbell exercise to build strength and raise your heart rate.

woman performing a burpee with push up and bicep curl in a superset workout

How To Do A Burpee And Push Up And Bicep Curl

  1. Start in a high plank position, shoulders over wrists (on dumbbells), core engaged.
  2. Lower your chest to the ground performing a push up, then press back up to a high plank.
  3. At the top of your push up, jump your feet in towards your hands (feet landing just outside hands), landing in the bottom of a squat.
  4. Drive through your heels to stand tall. Holding dumbbells with your palms facing out.
  5. Squeeze the front of your arm (bicep) to curl the dumbbells to shoulder height. With control, lower the dumbbells down to meet your thighs.
  6. Perform a squat, planting your dumbbells on the ground as you step or jump back into a high plank position, returning to the starting position.

Modification: Step your feet in instead of jumping your feet in. Option to perform the push up from your knees or omit the push up all together. You can also perform this exercises from an incline, placing your hands on a chair or bench.

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Woman performing a single arm row from a bear crawl position in a dumbbell HIIT superset workout

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4 comments

  1. Hi Lindsey,
    Its really great and well stuffed article on HIIT. I like the fact that HIIT works because of the High Intensity. Usually, people want potions, magic pills, etc. while there is no such shortcuts. If we need the results, we have to spend time and best effort to get the appropriate results. Thanks for such up to the mark information in your post.

  2. Lindsey!
    Thanks so much for this incredible superset and even more so for guiding a great stretch sequence. Will definitely be back (hopefully with heavier weights)! Keep up the awesome work!

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