30 MINUTE DUMBBELL HIIT WORKOUT + Bodyweight | Complex Series - Day 5

Dumbbell & bodyweight HIIT mini complexes!! Grab your light dumbbells or x2 filled water bottles, your mat and let’s smash this high intensity session!

For this high intensity session, you will need a pair of dumbbells or x2 filled bottles of water as resistance, also your mat and a bottle of water to drink when needed! The dumbbells I am using are 6kg each.

The timer will be on for 40 seconds of work, 20 seconds rest between each mini complex!

Within each mini complex, there will be 2 exercises; every exercise will be performed for 4 reps!

So just remember, every exercise simply perform for 4 reps, then straight into the paired exercise for the 4 reps then back to first exercise for the duration of 40 seconds!

There is a staple mini complex and this will appear every 5th set! There will be a low impact alternative provided throughout!

Each complex, apart from the staple, will be performed for 2 complete sets!

All of the exercises below will be performed for 4 reps each!!

DB SQUAT TO PRESS
PRESS (all same side)

DB SQUAT TO PRESS
PRESS (all same side)

LUNGE
LUNGE (switch)

LUNGE
LUNGE (switch)

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

CLOSE SQUAT
LATERAL RAISE

CLOSE SQUAT
LATERAL RAISE

PIVOT LUNGE
JABS

PIVOT LUNGE
JABS

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

RENEGADE ROW (all same side)
PLANK TO SIDE PLANK

RENEGADE ROW (all same side)
PLANK TO SIDE PLANK

1/2 REP SQUATS
SQUAT JUMPS

1/2 REP SQUATS
SQUAT JUMPS

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

CLOSE SQUAT TO CURL TO HAMMER PRESS
HAMMER CURL

CLOSE SQUAT TO CURL TO HAMMER PRESS
HAMMER CURL

1/2 REP BURPEES
ALTERNATING MARCH

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

CURTSEY LUNGE
LUNGE (same side)

CURTSEY LUNGE
LUNGE (same side)

PUSH UP BURPEES
SHOULDER TAPS

PUSH UP BURPEES
SHOULDER TAPS

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

SQUAT TO PRESS
SQUAT

SQUAT TO PRESS
SQUAT

TRICEP PUSH UP
PLANK JACKS

TRICEP PUSH UP
PLANK JACKS

STAPLE:
HAND TO FLOOR BURPEE
PLANK TO TUCK

For me, this was very demanding! I focused on full range of movement, smooth transitioning as best I could and at a pace where I was able to control the dumbbells safely. Please ensure you go at your own pace to suit the weights you are using relative to your ability and your energy during the workout!

HIIT, high intensity is demanding. Hence I only perform it typically once per week. I hope you can give it your all!

It looks like a lot of exercises written above but so long as you know it is x 4 reps per exercise, each set performed two times and a staple popping up every 5th you don’t have to think too much about it, plus it will all be clearly shown on screen!

Congratulations to you if you have completed all of the 5 workouts from The Complex Series! What an intense week!! No chance of becoming bored that’s for sure!

I hope you finish the last staple set feeling so, so proud!!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases