You don't need much to get a solid strength workout in, and this HIIT workout from NASM-certified trainer Andrew Samuels, who trains clients on the Bright App, proves it. Just grab two dumbbells, set aside 45 minutes, and get ready to work your test your strength and your cardio.
"This style of work will get the heart rate up, burn calories, build muscle, and leave you sweaty," Samuels told POPSUGAR of the routine. The calorie-burning comes from the HIIT structure of the workout, which has you going all-out for 45 seconds, then resting for 15. (If you're not as used to this style of training, it's fine to slow down, take more time to rest, or set aside the weights and do the movements with just your bodyweight — more on that below.) Besides the calories you'll burn during the workout, the HIIT style can also trigger the excess postexercise oxygen (EPOC) effect, which means you'll continue to burn a modest amount of calories even after your workout is over. This dumbbell routine can also help you build muscle, when done consistently along with other healthy lifestyle habits like eating a balanced, protein-filled diet and getting adequate sleep.
Ready to get to work? Check out the full workout below.
Directions: Warm up with the three exercises below and these dynamic bodyweight moves. Then, begin the first block of the workout. Perform each move for 45 seconds, followed by 15 seconds of rest in between rounds. Do four rounds of the block. Rest for two minutes after the fourth round, then repeat the same format for block two.
For the finisher, do 30 seconds of each move with no rest between moves. After the third exercise, go back to the first move and repeat the circuit with no rest. Repeat for three rounds.
Note: if you're not used to this style of training, take a slower pace with your reps and rest for a longer period between moves.
Warmup Stretch
Time
Cat-cow
30 seconds
Low lunge twist
30 seconds
Jumping jacks
30 seconds
Block 1 Exercise
Time
Side squat to center squat
45 seconds (two sets on each side)
Split squat pulse
45 seconds (two sets on each side)
Extended Russian twist
45 seconds
Block 2 Exercise
Time
Bent-over row
45 seconds
Fly to overhead press
45 seconds
Boat curl
45 seconds
Finisher Exercise
Time
Kneel to squat
45 seconds
Dumbbell squat
45 seconds
Mountain climber
45 seconds
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Begin on your hands and knees with your back flat and your core pulled in toward your spine.
As you inhale, arch your back, slightly relax your belly, and lift your head and tailbone. This is the Cow portion of the pose.
With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This is the Cat part of the pose.
Slowly flow back and forth from Cat to Cow, breathing deeply so as not to rush each movement. Continue for 30 seconds.
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2Warmup Exercise 2: Low Lunge Twist
Image Source: The Bright App / Andrew Samuels
Start in a high plank position, with your hands under your shoulders and your core pulled in toward your spine.
Keep your core engaged as you step your right foot to the outside of your right hand. It should be about in line with your hand. If you can't quite step it all the way there, move it forward with your hand.
Extend your right arm overhead, twisting from your waist to open up your chest.
Set your hand back on the ground and move your right foot back behind you.
Repeat on the left side.
Continue switching sides with control for 30 seconds.
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3Warmup Exercise 3: Jumping Jack
Image Source: POPSUGAR Photography / Kyle Hartman
Start standing with your feet hips-width apart and your arms at your sides.
Jump your legs out as you simultaneously swing your hands out to the sides and overhead. Keep your core pulled in toward your spine and land softly as you jump.
Jump back to the starting position.
Continue for 30 seconds.
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4Block 1, Exercise 1: Side Lunge to Center Squat
Image Source: The Bright App / Andrew Samuels
Start standing with your knees slightly wider than hips-width apart. Hold a dumbbell in each hand at chest height, pressed together with your palms facing each other.
With your right foot, take a wide step out to the right.
Looking straight ahead, bend at the hips and right knee, ensuring that your knee remains in line with your toes. Keep your core pulled in towards your spine and your chest lifted. Let your left leg extend straight as you lunge to the right.
Drive through your right foot to come back to standing, simultaneously stepping back to the starting position.
From the starting position, go into a squat by bending at the hips and knees. Continue to keep your knees behind your toes and your core pulled in toward your spine.
Drive through your heels to stand and return to the starting position. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. Squat on your right leg for the first and third sets and your left for the second and fourth sets. You can modify the move by dropping the weight.
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5Block 1, Exercise 2: Split Squat Pulse
Image Source: The Bright App / Andrew Samuels
To get into the starting position, step your right leg forward and bend at your right knee to lower into a lunge. Hold a dumbbell in each hand, down at your sides with palms facing in. Keep your right knee behind your toes. Both legs should be bent at about 90 degrees. Make sure your core is pulled in toward your spine and "tuck" your hips, bringing them in line with your torso.
Sink slightly lower into the split squat, then pulse back up. The movement should be slow and controlled. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. Squat on your right leg for the first and third sets and your left for the second and fourth sets. You can modify the move by dropping the weight.
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6Block 1, Exercise 3: Extended Russian Twist
Image Source: The Bright App / Andrew Samuels
Begin sitting with a dumbbell in each hand, held together at your chest with palms facing toward each other. Keep your core tight and pulled in to your spine as you extend and lift your legs, leaning back onto your tailbone while keeping your chest lifted.
Twist slowly to the left, bringing the dumbbells to your left side. Rotate from your ribs and avoid swinging your arms, keeping the dumbbells close to your body.
Rotate back through the center and to the left, twisting your torso and bringing the dumbbells to the left. This completes one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. You can modify the movement by bending your knees or dropping one or both of the weights.
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7Block 2, Exercise 1: Bent-Over Row
Image Source: POPSUGAR Photography
Start standing with your feet hips-width apart. Lean forward and bend both knees, keeping your back flat and your core engaged by pulling it toward your spine. Hold a dumbbell in each hand, palms facing toward each other and arms extended with the dumbbells below your shoulders.
Lift the dumbbells straight up to chest level, bending your elbows and squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position. This completes one rep.
Do as many reps as you can in 45 seconds while maintaining proper form.
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8Block 2, Exercise 2: Fly to Overhead Press
Image Source: The Bright App / Andrew Samuels
Begin on your knees, with your knees directly below your hips. Hold a dumbbell in each hand, arms bent and elbows at chest height, directly in front of your shoulders. Your palms should be facing toward each other.
With your arms still bent, open your elbows out to either side. Keep your core pulled in toward your spine, your hips tucked directly under your torso, and glutes squeezed.
Press your elbows back to the starting position.
Press the dumbbells overhead, simultaneously turning your hands to face forward. Continue holding your core tight toward your spine and squeezing your glutes, making sure your back doesn't bend.
Lower the dumbbells and turn your palms toward each other to return to the starting position. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. If your knees are sensitive, you can also do this move standing with your feet hips-width apart.
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9Block 2, Exercise 3: Boat Curl
Image Source: The Bright App / Andrew Samuels
Begin sitting. Extend and lift your legs, leaning back onto your tailbone while keeping your chest lifted. Flex your feet back towards your face to engage your quads and press your legs together to engage your inner thighs.
With a dumbbell in each hand, extend your arms out in front of you with a slight bend at the elbow, palms facing up. Keep your core tight and pulled in to your spine.
With control, bend your elbows and curl the dumbbells toward your face. Keep your elbows high and core tight throughout.
Extend the arms to return to the starting position. This completes one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. You can modify the movement by bending your knees or dropping one or both of the weights.
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10Finisher, Exercise 1: Kneel to Squat
Image Source: The Bright App / Andrew Samuels
Start on your knees, with your knees hip-width apart and directly below your hips. Hold the dumbbells together, palms facing in, at your chest.
With control, lift your right shin off the ground by driving your right knee up, and place your right foot on the ground in front of you. Your knee should be at a 90-degree angle. You should be in a half-kneeling position.
Next, drive your left knee up, and place your left foot on the ground in front of you.
From here, bend your knees to come into a squat position. Make sure your knees are behind your toes, your core pulled in, your chest lifted, and your weight in your heels.
Maintaining an upright position, lower your left knee down to the ground. Be sure not to hinge (bend) at the hips. Your should still have full hip extension.
Next, lower your right knee down to the ground to return to the starting position. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. You can modify the movement by dropping one or both of the weights.
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11Finisher, Exercise 2: Dumbbell Squat
Image Source: The Bright App / Andrew Samuels
Start standing with both feet hip-width apart. Hold the dumbbells together at chest height, palms facing each other.
Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Drive through your heels to return to standing. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. You can modify the movement by dropping one or both of the weights.
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12Finisher, Exercise 3: Mountain Climber
Image Source: POPSUGAR Photography
Start in plank with your shoulders over your hands. You can set the dumbbells to the side or place them under each shoulder and grip them with your hands.
With your core pulled in toward your spine, bring your left knee forward toward your chest. Quickly switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Do as many reps as you can in 45 seconds while maintaining proper form. You can modify the movement by slowing down the pace.
