Intense Workout

Full Body

Intense Duration 33 minutes

Target Areas: Lower Body

Equipment: Dumbbells

Added By Ana Filipa

Tags

Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Cardio Warm Up

1 minute

Lateral Leg Lifts

Lateral Leg Lifts

1 minute

Lunges

50 seconds

T's

1 minute

Wall Sit

45 seconds

Rest

20 seconds

Elbow Plank

45 seconds

Crunches

1 minute

Butt Lifts

1 minute

Air Bike Crunches

Air Bike Crunches

1 minute

Vertical Leg Crunches

Vertical Leg Crunches

1 minute

Rest

30 seconds

Set 2: 1 round

Left Leg Front Kicks

Left Leg Front Kicks

1 minute

Right Leg Front Kicks

Right Leg Front Kicks

1 minute

Reverse Lunges

1 minute

Balancing Stick

Balancing Stick

1 minute

Balancing Stick

Balancing Stick

1 minute

Mountain Climbers

Mountain Climbers

40 seconds

Knees to Elbows

Knees to Elbows

1 minute

High Knees

1 minute

Drop Squats

1 minute

Mummy Kicks

1 minute

Squats

1 minute

Rest

30 seconds

Set 3: 1 round

Supermans

45 seconds

Cat Cow

1 minute

Kneeling Push-Ups

Kneeling Push-Ups

40 seconds

Cobra

1 minute

Wall Push Ups

1 minute

Arm Pumps

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

Tricep Extensions

Tricep Extensions

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 minute

Quad Stretches

1 minute

90 Lat Stretch

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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