35-Minute Dumbbell Superset HIIT Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell superset HIIT workout. So in this workout, we are going to work your entire body in supersets, breaking down by body parts and alternating between some strength intervals and some high intensity cardio intervals. As always, I will give you lots of different options. So listen to your body and work to your level. All you need for this workout is a set of dumbbells. If you have different options, keep them close by and. And a mat. Are you ready? Let's do it. Okay, so let's start just marching. You can march it, you can jog it, whatever feels good for you. We're just going to get the blood flowing, get the muscles warm. Let's get some circles of the arms and shoulders to the back and then to the front dumbbell. Super set hit. So working with our dumbbells, I have behind me my £10, 12 and £15. If you have heavier dumbbells, I want you to go for it because big, deep breath in. We are going to be working sort of back to basics with our strength intervals. Nothing crazy, no crazy compound moves because we're working in supersets. Open up those arms here to here and then big stretch out here, here. So we will keep it simple on our strength moves. So try to go heavier. Use that simplistic move. Not. It'll still be hard. So not simple in terms of the challenge, but just not doing anything compound or complex. Take it here, but use it to get the challenge from going heavier. Really focusing on form, trying to get a little lower, flat back down and really full range of motion. We'll talk through that as we go. Hold it here, open up the knees, round it here. So we will be super setting. Every other exercise will be a body weight cardio. So we'll be putting our weights down in between. Make sure, and I'm going to remind you of this walk your feet and round it up, that you bend your knees to set those weights down and get them out of the way where you're not going to trip on them. So. So safety first. I know we'll be tired, but make sure that you are careful with your form. Putting the dumbbells down, picking them back up. And don't worry, I will say it every time. So every other move we will get the heavy strength and then we will take it to a similar as in, same set of muscles, a similar cardio hit, base move. So that's where we'll get our high intensity. We're gonna go. 40 seconds of work followed seconds of rest. We're getting a little longer rest period because that recovery is super important in hit workouts and also in strength workouts, because then you get a quick 20 second recovery to catch your breath from the cardio and to shake out those muscles from the strength. So then you can really go all out on the next one. So I want you to keep it moving. You can tap it out. But remember that the recovery is a big part of the design of the workout. If your heart rate is not getting up, it's probably a sign that you need to go a little heavier with those weights or pick up your pace or your intensity. Remember, that does not mean you have to go high impact or jump. But you might need to find a different way to pick up that intensity in your cardio. But either way, I want you to be where you are today. Work to your level. You showed up today, you are successful. That is all that matters, is that you are here. All right, So I want you to keep going with this step touch. You can do a little side hop if you want. Just keep moving. I'm going to talk you through your first circuit. So we're gonna grab our dumbbells. I'm gonna try to grab my heavy ones. We're gonna start with just a squat. We're gonna rack them if we can. So it's a front squat. You can also just do one dumbbell. We're gonna sit as low as we can. Then we're gonna gently put them down. We're gonna do our transverse jump. I'll give you some low impact options. Then we're gonna do a three tap lunge. Three, two, one, all the way up both sides and we're gonna do our skater. Then we'll get a one legged deadlift and a swing. I'll talk you through it as we go. Go ahead and bend your knees to grab those dumbbells. Rack them if you can. Here we go. 40 seconds. Drop it low and bring it up. So if that feels like too much, you can always do one heavy here or make it more of a goblet. That works too. I just want you to keep the weights a little higher if you can, to engage that core. It is up to you. Dropping the hips. If you need to turn the knees and the toes out a little bit more. That sometimes helps for you to get a little lower. We got 10 seconds. Keep them. Keeping them here and breathe. Workout's gonna move quickly, these supersets. So we're gonna go a superset. Of all lower body. Last one. And relax. Bend your knees to drop them. Catch your breath. Shake it out. Transverse. We're opening up on the diagonal. Touch it down. If you can either step it in with a lot of power or jump it in. Are we ready? You got 40 seconds. It's hit. So go all out in a way that works for you. Here we go. Down. Jump, jump. So because it's a superset with strength, I want you to make sure you're getting low. Even if you're doing the low impact version, which, again, you can still get high intensity with low impact. Really shoot up through that power. Really drop those hips. The idea is that the cardio is the same set of muscles just without the weight. So we do the muscles, the muscle work with the strength we get, the muscle work also with that cardio. You got five seconds. Four, three, two, one. And relax. Did I mention this is a no repeat workout? Get excited about that. Bend your knees to grab these dumbbells. This one's going to be a burner, but you can do it. We're tapping three. Low, lower, further back, all the way down, all the way up. We're gonna get each side. It's gonna burn, but you can do it. Here we go. 3, 2, 1, and up. Core is zipped up. Chest is open and proud. If you need to stay a little higher, that works, too. Just keep it in that front leg. 3, 2, 1. But if you can remember, the lower we go, the more we're gonna recruit those glutes and those hamstrings. And up. 10 seconds. Yes. Good. 3, 2, 1, and up. Last one. 3, 2. Good. Tap it out. If you got your heavies and you need a little breather for your hands, go ahead and roll them out. We're going to get that same thing. Other side. And then we'll go to our skin skater. So roll those shoulders back. Core is zipped. Bend your knees to grab them. Other side, shoulders back. Here we go. 3, 2, 1, and up. 3, 2, 1,and up. So because they are super sets, we're gonna get through it quick. No repeat. We got a lot of legs in this first circuit. Legs, lower body, glutes, hamstrings, quads, all of it. And then we'll do the same thing with upper, where we alternate our strength and our cardio. And same thing with core, but it'll be quicker. Last. 5, 4, 3, 2, 1. Yes. Good. Bend your knees to drop those weights out of the way. Get ready for that skater, because we want to keep those legs Working. I really want you to try to get low in that hip. Power across, low impact or high, side to side, step, cross behind. Step, cross behind. Here we go. 40 seconds. Give it all you got because it's that hit. So this is your interval where I do want you to try to pick up the pace a little bit because you're not using weights to really stick it to the side in that hip. And again, drop it low if you can. You can tap it and still get low without the jump. You can jump it and still get low. Just really think hip to hip, right? Good. And breathe. Tap, tap. Five, four, three, two. Relax. I know our arms are like. We're here, we're ready. One more set. With our lower body, we're gonna go one sided deadlift. So you can either kickstand it like this, down and up or one foot off the ground. But join me here. Shoulder blades back, 40 seconds. So here to here. I want you to have those heavy dumbbells if you can. If you need the balance, just keep that foot down in the back. You are still getting that front leg doing the work. Watch my back. Here's what we're not doing. We're not doing this right. Keep those eyes up, floor out in front of your body. Zip up in the core for balance and breathe. Right, Good. Last five. Ten for one more. All the way through. Yes. Stretch. Give your hands a break if you need it. Same thing, other side. Then we got one last power, guys. Zip up the core, kickstand it if you need a little extra balance off the ground if you can. 40 seconds. Here we go. So you're either here or you're here. Doesn't matter. Just keep those weight close to that front leg. When we get them all the way out here, that's going to pull on your back. So keep them close whether you got a little balance in the back or you're just lifting. Yes. Breathe. And up. Ah, Balance and keep it going. Yes. Last five, four, three, two, one. Good. All right, guys, so this last power cardio move, we actually are going to use our weights. We're going to do a sweet swing. So you can either do two heavy dumbbells, skier swing, or one heavy in the center. It's up to you. I'm gonna grab my tens here and take it to the side. If you don't feel comfortable with that swing, I want you to keep it here with the two legged deadlift. Otherwise take it here. We're just going 30 seconds, power it back. Three, two, one. Take it up. Drive Those hips back power. So this is a power and a cardio. So this is your hit interval while we're working the same set of muscles as that deadlift, right? Yes. Ten to go. Make it good. And breathe. Four, three, two, one. Pedal those feet and relax. You did it, guys. Not so bad, right? Grab a quick sip if you got it. Yes. All right, team, so one minute to breathe, optional cardio. If you need that real rest, take it. Otherwise, I want you to take it to that transverse squat again or that skater, your pick. Transverse or skater? One of those lower body cardio moves. Watch me here. We're going to start with a row. I want you to have your heaviest weight. We're either gonna do 20 seconds one side, rotate it over, 20 seconds other side. If you have something lighter or you want to go for it, you can do that whole full 40 seconds with two. It's up to you. Then we're gonna take it all the way down with a little Superman lift and a plank jack. I will give you options once we're there. We're gonna do some bicep curls regular and out with a hammer. We're gonna do some uppers. We'll do a press with some jabs, and then we'll do a chest press. Triceps down on the mat. I'll talk you through it. Don't worry, it's gonna go quick. So go ahead, grab one heavy dumbbell or two. It's up to you. 20 seconds. Here we go. Let it drop, Let it drop. So these are your strongest upper body muscles, your back and your chest. So really go for it. If you got a heavy one to lift, keep that back flat. Take it up. 3, 2, 1. Switch your sides. Here we go. 4, flat back. If you're going with 2, take it. Breathe, take it up. Core is zipped, back is flat. Think about that row. Yes. Breathe. Three, two, one. And relax. Bring it down with me, guys. So if you need to modify pre post, you tr. I want you to take it. Bird dog, hold it there. Everybody else, we're gonna lift up in that Superman. We're gonna jump it out 2 for 2 with the jack lower down. Join me here. So Superman in your back. Take it up. Jump for two. Slowly down. Little lift. Take it up. Jump for two. Modification. You're just keeping that bird dog. Really lift for your back. Bring your hips forward so you get more core engagement. So if you need to modify, totally fine. The other option is just Superman and just tap it out one at a time. Really squeeze in your back Take it up. Squeeze in your back. Last one. Yes. Relax. Good. Bring it back up onto your feet. So I'm gonna switch it because of my shoulder on this external rotation. I'm gonna go with tens. So grab whatever you've got for biceps. We're going regular curl up, hammer, curl out to the side. Then we'll take it with some uppercuts. Zip up that core. Here we go. So strong. Go heavy. Take it out, take it up, take it out. You can even put one foot back for balance. Good. Core is engaged. Good. Yes. Keep it going. Zip it up. Keep that nice open, proud chest. Making sure we're not letting it pull us forward and that we're even all the way the way up and down out to the shoulders, right? Good. 3, 2, 1. Relax. Bend your knees to drop your weights. Get ready for those uppers. We're gonna start slow, then I'll give you options. So pivot on the knees and the hips. Strong because we're keeping the biceps working. But let's make it cardio. So we'll pick up our pace. Guard is up. Here we go. You can be here. Low impact or up. Yes. Keep it going. I'm gonna give you an option on the last 15. So again, totally fine. Take it a little slower. I know not everybody loves boxing, but just keep it going. Strong arms is what we're thinking about. Nice, tight biceps. You can do it. 15. If you want quick feet, run it here or march it. That works too. Punch a mouth. 8, 7, 6, 5, 4, 3, 2, 1. Relax. Stretch it back. Good. All right, so rotational, press. I'm gonna go back to my tens. One heavy dumbbell or two. Watch me here. They're racked. Little push back to center. Little push back to center or one dumbbell push back to center. Join me here. Here we go. Little rotation to keep the core working and breathe. We also get a little bit of power with that push. Take it up and down. Take it up. Two dumbbells works, too, if you got it. If you got two light ones, you can also push together. Push together if you don't need to alternate. That works too, but maintain that good form, alternating as we rotate. We're gonna really engage those obliques full through the core, but especially those obliques. 5, 4, 3, 2, 1. And relax. Bend your knees to put them down. All right, guys, so jabs, 20 seconds here. You can step it out or jump it out. Then we'll switch. Same thing. 20 seconds here. Step it out or jump it out. Guard is up. Zip up the core make it good. Here we go. Step out or jump. Either way, I want strong punches, right? Because we want to work the shoulders. Good. Five seconds. Quick feet if you want them. Three, two, one. Turn it around right here. Step or jump. Join me. 20. Think about those shoulders. Strong shoulders. So you're pushing back. This is your hit, so really go for for it. Pull it back in five seconds, quick feet. Five, four, three, two, one. And relax. Shake them out. Good. All right, guys, let's take it down. So chest press and tries. You can go heavy with this. Keep your heavier ones, lighter ones close by. If you need to bring it here, go ahead and join me here. Chest press. We're going up and down. If you want, you can add a little bridge to it. If you are doing this and you're in my prenatal crowd, I want you to add that bridge and. Or prop yourself up on some pillows. Head and shoulders, breathe down and up. So really think about that strong chest press. If you can go heavy, go heavy with with it, because these muscles are strong. Yes. Keep it going up. Good. I probably could have done my 15s. I probably should have. 3, 2, 1. And relax. So we're gonna stay here for one more strength. We're gonna go triceps. So if you are able, same thing here to here. Pregnant mamas, keep that bridge. Everybody else, if you want to get a little core, bring it in. Tabletop. Here we go. Take it down, bring it up. Go as heavy as you can on this, but make sure you're comfortable. They're going down by your ears, so elbows are in, but wrists are coming down. If you don't feel that core and you want to push those feet out a little bit more, you're going to feel it otherwise. Again with that bridge. That works too. And up. Yes. Strong through the back of those arms. You can do it. We got 15 seconds. Make it burn here. Core. Oh, man. I know. 5, 4, 3, 2, and 1. Oh, look at my mess of weights here. Here. Go ahead, bring it up. Here is your cardio, guys. You know it. You love it. Knees, knees, or toes? Down, down, up, up. Let's keep that upper body working for one last push. Literally push. You can be here, too. We're here. Here we go. Down, down, up, up. I want you to have strong core. Try to keep those hips from wiggling too much, but I want you to get some sp speed with it if you can to get that heart rate up. We really want our heart pumping on this. This is our last hit. Cardio on our upper Body superset. Then we're moving to core. Guys, we're almost there. Down, down, up, up. Strong through your back, through your chest and shoulders. And of course, a lot of core. Totally fine to be here, too. Pre post doctor. 5, 4, 3, 2, 1. And relax. Good. Grab a quick sip of water. How are we doing, team? A little bit different when we have a straight. Super set of lower. Straight, superset, upper. All right, guys, weights out of the way. If you want, pick any of those cardios up on your feet. Maybe you did the transverse before. You can take it to the skater or take it to just some uppers or jabs. Up to you. Take it here. Uppers, uppers, keep moving. You got about 45 seconds. Keep that cardio going and join me down on the mat in just a second. But watch me first. All right, guys, so we'll make it quick. We're gonna start with our dead bug. Little taps here or out. If you are pregnant doing this, I want you to take it to the bridge. Then we're going to add a little push with it. Bring it in one side, push and push. You can be here or you can be here. Whatever feels better for you. We'll go each side, and then we're gonna flip it over into some plank jacks. I'll give you a walk back to modify. Then we're gonna do some bicycles, some mountain climbers, side planks, cross jumps. Join me here. It's gonna go fast. Let's finish this out strong. Here we go. Dead bug. So out and in. Out and in. Try to be here. I know this is a great way to warm up our core, but we're really working that deep core. So really focus on pulling the hips together, the ribs together, closing the core, especially as everything comes in, take it out and in again to modify. You can take it to just the bridge, especially if you're pregnant. I want you to stay here. We got 10 seconds. And breathe. Three, two, one. Relax for just a second. We're actually gonna stay here. So we got 20 seconds, same side. Out and in. Out and in. And then 20 seconds, other side again. If you're one of my prenatal mamas, keep that bridge. I know it's boring, but we don't want to put that pressure in your core. Here we go. Out. So this side, your leg is pushing into your hand. Your hand is pushing back into your leg. So you're creating that tension while we're lengthening and then closing the core, right? We'll go 20 seconds each side. If you'd rather be here. You get a little more of that contraction. 3, 2, 1. Other side. Push and push. Extend and breathe. Close the core. Hips together. Ribs together here and up. Push and push again. You can be here. Yes. Three, two, and one. Relax. Good. Go ahead and roll it over. We're on our elbows. Plank jacks modification. Just tap it back and tap it back or tap it out? Tap it out. If you can join me here. We got 40 out. In, out, in. You're trying to keep it in control with those hips. My hands are shoulder width apart. We're not coming in here. We found that that internally rotates our shoulders, so keep it here. Knees are soft. Little bounce. Yes. 40 seconds is a long time, but you are strong. You can do this. Get that core working. The core superset is the hardest, right? Breathe. Lift up in the center. 10 seconds to go. You can always do a couple reps of the modification, whatever you need to do, and then come right back into it. Three, two, one. Relax. Yes. Good. All right, guys. So bicycle modification is we're gonna stay up either here to here or my pregnant mamas here to here. So if you need to modify, stay up top the top. Otherwise, we're gonna start with a slow bicycle. Here we go. Elbow to knee. Elbow to me. I really want you to take it slow. Try to get on the outside of that knee if you can, and breathe. If you're doing this standing, just focus on contracting with that deep core. Right. When we get to the last 15, we're gonna pick up our pace. Gonna. We're. But we're still going to keep it controlled, right? Yes. Here we go. So twist, twist. We're not here. I don't want to see this. I want you to keep it controlled, but pick up your pace. Yes. 4, 3, 2, 1. Hug them in. Yes. Core. All right, guys. So, mountain climbers, you can start. Stay up top. If you're modifying, climb it this way. Right? There's your modification. Otherwise, let's keep it in that plank. Get that core burning. We are so close to being done. Here we go. So you can tap it in, you can run it in. Who feels their quads after all that heavy squatting and lunging? Right, Run it. Yes. Again. You can be. This is your mod if you want a different option up top if your core needs a breather. Yes. We got last 15. You can twist it if you want. Keep it running, but twist it. Make it good. Yes. Five, four, three, two, one. Stretch. All right, guys, side plank. We got 20 seconds each side. We'll make it good. Everybody's okay on this one. Be on your knees if you need to. Otherwise, all the way up. Let's breathe. Cross it over or stack, whatever feels good for you. Elbow beneath the shoulder, lift it up and hold. So let's hold here. And if you want, you can cross it down enough and breathe. If you're in my prenatal crowd, I don't need to really twist. Yes. 3, 2, 1. Relax. Swing it over. Other side. Knees or toes. 20 seconds. Here we go. Hold it here or here. Zip it up. Then if you want, take it down and up and up. Yes. 3, 2, 1, and relax. Awesome, guys. All right, so modification, last hit. We're here to here or back to that mountain climber up top. The top. Otherwise, guys, watch me jump to the side and back. Jump to the side or back or run it, run it. Join me. Run it, run it. Or bird dog, wherever you need to be. Be where you are today. This is our last core superset. Keep it going. Let's get that cardio up. Let's get that core core burning. Let's get to the side so we get those obliques. You got 15 seconds. Really try to jump it, but stay low with it. So we're not here. Keep those hips down. Down. Yes. 5, 4, 3, 2, 1. Yes. Stretch it back. Awesome, guys. Get a quick sip of water. How about one bonus move? Move. And just one, I promise. But guess what? We did all of these supersets where we got everything working isolated, right where we did a lower body and upper body, a core, and then we separated out our cardio. Let's get it all in together. I'm gonna give you several options. All right? I'm gonna go with my mid level, my 12s, so you can be here. Knees. It is a woman maker, we're gonna call it. Or man maker. Push up, row, both sides, step it up or jump it up. Curl, press. Then you go back into that deadlift. Pop it back from here. Watch me one more time. Push up, row, row, jump it in, bring it up. Curl, press, hinge with the deadlift. All right? You pick wherever you want. If you want to just do the curl and the press up top. You can modify here. In fact, pre post doctor, I want you to take it there. Deadlift, curl and press. Everybody else, let's start at the top, we'll pop it back. We got one minute. Here we go down, pop it back, push up. Knees or toes, Two rows, two rows. Walk or jump it in, up, out of the squat, curl, press Back down and hinge. Take it here. You can do knees. We're getting everything in. We got lower, we got upper, we got core, we got cardio. Right? We're already halfway there. 30 seconds. Yes. Two rows strong plank. Jump it in. Bring it up. Can you get one more in this last 15? Row and row. I know. All the way through. Curl and press and hinge. Ha. You did it. Good work, team. How do you feel? I hope you feel good. Shake it out. I know that was quite the bonus move, right? Getting everything in. Probably you felt like by the time you knew what we were doing, we were already done. Right? Roll those shoulders to the back. So supersets, I have some shorter superset tabatas where each little tabata interval is upper, lower, and core. I have some live workouts where we did Super 6, 6, Superset 7. It's a great way to really challenge your muscles in different ways. And you can do this hip format where every other exercise is a body weight cardio, but you're keeping those muscles working right? So I hope you feel super strong. I hope your muscles feel fatigued because you worked hard, you showed up today, you are successful. No matter what that felt like, whether you went lighter or heavier. And it's all relative, guys. These 12s and 15s are light to somebody and they're heavy to somebody else. So do not go by what I'm doing or what anybody else is doing. Doing you do you figure out where you need to be to feel challenge, to work hard, to push yourself, which means getting a little bit uncomfortable, but also to do it in a way that works for you, where you can be where you are today. And when I say that, I mean some days we're gonna have days that we don't feel as great and we need to adjust, but we're gonna keep showing up. Some days we're really feeling it, and we can go heavier, we can go harder, we can go longer. That's where you are. But be where you are today, guys, and just keep showing up. That is the name of the game for strength, for health, for long term mobility. Dig it here. Speaking of mobility, guys, if you can take that hip back, tilt it forward, if you. If you're able, drop it all the way down and lean a little bit and then open it up here. You can even push that foot back if you want to go here and breathe and then step up and switch that. Take it here. Be sure to like this video and subscribe. When you hit that subscribe button, you help me be able to make completely free free workouts for you and others reach more people here on my YouTube channel. So please subscribe and breathe. Bring it up again. Pedal those feet. And of course if you're looking for a little more support and accountability, check out the link in the description. Join us in the BodyFit Athletic Club. We have a great time in there. Big stretch over. You get new monthly challenges, a monthly and weekly clickable workout calendar, a nutrition plan from Vivian our body fit dietitian and direct support from myself and Vivian and to connect with other body fitters. It's a really good time. Check it out. You'll also find links in the descriptions of my ebooks and programs and nutrition guide available on my website. So check that out. Other side side thank you for showing up today for moving with me. One big deep breath in and out. You did it. That was your dumbbell. Super set hit workouts. Great job everybody.