LIVELY Total Body Dumbbell HIIT | Strength and Cardio - INTENSE Arm Series

Transform your 30 minutes into an empowering workout with two dynamic full-body circuits that will engage every muscle in your body!
👉 Add this cardio burner:    • Full Body TABATA Workout | TORCH CALO...  

This small-space 30-minute dumbbell workout has two dumbbell circuits: a warm-up, a 12-minute interval circuit, and strength training sets to round it out. We will prepare your body for exercise with a quick warmup and then get into the HIIT circuit with the first interval circuit. That circuit is three rounds of 40|20 on the ground. There's a mix of core training and strength with your dumbbells. After, we finish the class with four rounds of standing strength training!

If you have a pair of lightweight and heavy dumbbells, you can utilize them throughout this class. Don't hesitate to use a lighter weight to improve your technique. We want you to return for more workouts and build consistency in your at-home fitness routine.

With HIIT-style training, we want to push our bodies to their limits. If an activity is too intense, don't feel bad about modifying it to something you feel comfortable with. These steps should motivate people to keep on track and work towards more advanced exercises.

🚨First Interval-Based Circuit🚨
3 Rounds x 40 Seconds (12 Minutes)
Switch Pickup Dumbbell Reverse Lunge
Single Dumbbell Shuffle + Press (Right & Left Side)
Bent Over Dumbbell Rows
Dumbbell Bicep Curl + Shoulder Press

🚨Second Dumbbell Circuit🚨
Standing Dumbbell Shoulder Press x 10 reps
Tricep Dumbbell Kickbacks x 8 reps
Wide Dumbbell Bicep Curls x 8 reps
Bent Over Dumbbell Pulls x 10 reps

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From 2012 to 2016, I ran and operated my own fitness boot camp company in Long Beach, California, which won Best Bootcamp two years in a row (2014-2015) and Best Personal Trainers three years in a row (2013-2015). I have a bachelor's and master's in exercise science and am working on completing my doctorate in health & human performance.

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0:00 - Workout Format
0:52 - Warmup
2:27 - Exercise Demos
4:35 - Dumbbell HIIT Circuit
16:30 - Dumbbell Strength Training