20 Minute Dumbbell & Bodyweight HIIT Workout to Crush Those Calories

Are you looking for a great new 20 minute HIIT (High Intensity Interval Training) exercise with dumbbells? If so, we’ve got a fantastic new routine for you to check out. This workout has been developed and vetted by experts in the field of fitness training. It’s quick, easy, efficient, and guaranteed to burn off those excess calories.

How to Proceed

This HIIT workout with dumbbells is designed as a complete daily experience. It should be performed as a circuit, meaning that each exercise should last for 1 minute.

After the step has been completed, you should immediately move on to the next one without pausing to rest. Upon completing the final step, you can then rest for 90 seconds. 

After doing so, you should repeat the entire circuit from start to finish.

Step One: From a Pulse Squat into a Curtsy Lunge

Begin by standing with your feet the width of a shoulder apart. Hold a dumbbell in each hand with your arms extended from your sides. Bend your elbows as you bring the weights up to shoulder level in front of you. At this point, squat down, bending your knees at a 90 degree angle.

From the squatting position, pulse once. Press through your heels in order to stand up. Lunge your left leg back until it reaches the right of your right knee. As you do so, bend both of your knees. Extend your arms down by your sides. Return to the starting position. Now switch sides and repeat the exercise.

Step Two: From a V-Sit to a Chest Fly

From a sitting position, bend your legs in a tabletop position in front of you. Hold a lightweight dumbbell in each of your hands. Engage your abs and keep your torso straight as you extend your arms to shoulder length in front of you. Make sure that your palms are facing each other.

Keep your shoulders down and your elbows slight bent. Extend your arms out to your sides at shoulder level. Squeeze through your chest as you return to the starting position. Once finished, repeat the exercise once.

Step Three: From a Push Up to a Single Arm Raise

Start from a stable planking position. Keep your abs engaged as your hands grip lightweight dumbbells. Keep the dumbbells just under your shoulders with your palms facing in.

Proceed to a push up. As you do so, make sure to keep your elbows by your sides. Now extend your left arm straight up in front of you, keeping it at shoulder level. Lower your arms and then repeat the exercise. For the second set, switch arms.

Step Four: Perform a Star Jack with a Single Dumbbell

Stand with your feet about a hip’s width apart. As you do so, hold a lightweight dumbbell at a horizontal angle. Keep both of your hands in front of your chest with your elbows bent by your sides.

Bend your knees and then jump your legs out to yours sides. As you do so, make sure to press arms your arms straight over your head. Now jump your legs back to center. Make sure to bend your elbows as you lower the dumbbell in front of your chest. Repeat this exercise once.

Step Five: Speed Skate Exercise with Dumbbells

Stand up and place your feet about the width of a hip apart. As you do so, hold a lightweight dumbbell in a horizontal position with both of your hands. Extend your arms in front of your thighs.

Bend your right knee as you lift your left leg. Now spring off the ball of your right foot as you jump over to your left. The idea is to keep your elbows bent as you bring the dumbbell up to your chest. You’ll want to land with your left foot on the floor.

Your knee should bend slightly as you extend your right leg in a diagonal direction. It should now be behind and to the left of your left foot. Extend your arms as you lower the dumbbell to the back of your left knee. Switch sides and then repeat this exercise.

Step Six: Renegade Row with Extended Triceps

Start out by assuming a plank position with both of your legs extended. Keep a pair of lightweight dumbbells in both of your hands, holding them under your shoulders. Make sure both of your palms are facing in.

Pull your right elbow straight up to the level of your shoulder. As you do so, extend your arm behind you. Now reverse the movement, keeping your right hand under your right shoulder. Repeat the exercise. 

Make sure to switch sides for the second set. This means pulling and extending with your left arm this time instead of your right.             

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