25-Minute Full Body HIIT with Dumbbells | Strength + Power Supersets

Short on time but want a full body HIIT that gets the job done? This one's for you. We've got 5 supersets alternating strength and power. So let's jump right in. All right, team, we've got a quick and dirty full body workout for you. I'm Lindsey Bomgren of Nourish Move Love. I'm joined by the amazing Rachel.

Hi.

She'll be offering all standing or low impact modifications throughout this workout. I'm going to be offering high impact options. So pick your level. Today's workout is quick but spicy. We have 5 supersets. Each superset contains a strength exercise followed by a power exercise. We're gonna go heavy weights, drop the weights, and add some intensity. You're gonna do the strength exercise for 40 seconds of work followed by 15 seconds of rest, and then you're gonna do the power exercise for 30 seconds of work followed by 15 seconds of rest. So short but intense intervals. You're gonna repeat each superset times 2 sets, and we're gonna be quick and dirty, in and out. I have anywhere from 15 to 25 pounds on set with me today. Grab your weights and let's get started. With a warmup. All right, Rach, you ready?

Let's go.

We're going to start shoulder width distance apart. We're going to mix it up today. Hands at your side. So you're going to give me a lat fly. Now go palms up, palms down. Take it down. Lift. Palms up, palms down. Taking the shoulders through a nice range of motion. Palms up, palms down. We're going to be doing some lat raises today. So we're just getting you warmed up. A very functional warmup. I'm going to take you through some of the exercises you're going to see today, pairing strength with power. A great way to get a quick full body workout in. When you're short on time. Nice work. You're gonna give me one more here, and then we go good morning calf raise. So nice, take those arms all the way up behind the head. Give me one good morning, push the hips back, stand tall. Now pull the heels off the ground and lower. Hips back, hips— or sorry, heels lift. Nice work. Hips go back, warm up and lengthen through those hamstrings. Nice work. And then you're getting the calves and ankles ready to explode and add some power today, if that is what you choose. You gonna take this your pace, your workout. It's kind of like a time drop, right? Like you do longer on the strength, shorter on the power. Nice. You're gonna give me one more here. Calf raise. And now we're just dropping into squats. So it's down and up, pushing that ground away. Got some solid strength moves and then you add some intensity. Your heart rate is definitely gonna stay high throughout this workout. I'm gonna set my watch to HIIT training for this workout. If you're going to keep it low impact, you could always go heavier and just focus on strength training. You got 2 more here, down up. 1 more here, down up. Step back lunges. So back and back, dropping that back knee to the ground, driving through that front foot. I know you guys love it. We're going to see some lunge jumps in today's workout, right in circuit 1. So we're just going to knock them out. Get it out of the way, right? Eat the frog.

Eat the frog.

We say it all the time. You just got to eat that frog. Nice. You have 3 into high knees in 2. And 1, give me high knees. Get 'em up, get 'em up, get 'em up, get 'em up. High knees for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it down to the mat. Hands are gonna hit the mat. Find that high plank position right here. You can always drop to your knees. Shoulders are stacked over wrist. Core is tight. Step right foot outside right hand. Give me a nice easy twist. Gaze follows fingertips. Can you drop the elbow down towards the mat? Step back, switch. Left foot outside, left hand, easy twist. Big rotate through that spine. Drop the elbow to the mat. Let's do it again, both ways. This is good for our squats and our lunges. Rotate. Nice. Drop the elbow. Awesome job, team. Left foot outside, left hand. Here we go. Big easy twist. Drop that elbow. Nice work. Step back from here. 2 push-ups, knees or toes. Down, up. Down, up, push up and back. Pedal out those heels. Big inhale up to the toes. Exhale, melt the heels to the ground. Knee bends, knee bends, knees hover, push high, knees hover, push high. 2 more. Drop, lift. This time knees all the way to the mat. Hold here. Cat-cow tabletop position. Drop the belly, lift the chin. Nice work, nice work. Reverse it. Tuck that chin, pull that spine up towards the ceiling. Nice flat back, neutral spine. Step back into a high plank position. Walk yourself up to a standing position. Jacks or taps, jacks or taps for 8, 7, 6, you got it, 5, 4, 3, 2, hold it wide. Lateral squats, side, center, side, center, driving off that bent knee. Nice work, nice work. This and lateral pushes and you're done with your warm-up and we're jumping into Circuit 1 in 3, nice, 2, and 1, take a giant step right, hit side to side, single leg or double leg. You have 8, 7, 6, finish that warm-up right here, right here. 3, 2, rest. Nice work.

Way to go.

All right, grab a quick sip of water if you need it. We're jumping into a circuit number 1. We're gonna go legs, then arms, legs, then arms. So we're kind of alternating the focus, starting with squats and lunge jumps. Eat the frog. 40 seconds of squats, rest for 15. 30 seconds of lunge jumps, rest for 15. Consistent 15-second rest. Work time drops as you go into power squats. 40 seconds in 3, 2, let's go. Inhale down, exhale, push that floor away. 2 moves, strength, power, back to back. Do this circuit twice, you close it out and you're done. And then we'll go for a little bit of an upper body focus. So we're gonna alternate lower body focus upper body focus. A little bit longer on the strength. Go heavy, dig in right here, push that floor away, stand tall. Inhale down, use that breath to stand you up. Nice work. Try to challenge those weights, right? You have 5 strength exercises throughout the entire workout.

That's it.

So when you grab those weights, try and go heavy. We're dropping weights and going power in 5, 4, 3, 2, 2. Give me one more squat, set it down. If you're with me, lunge jumps. Here's Rachel, low impact mod, step back lunge knee drive. 30 seconds of power, 30 seconds of power in 3, 2, let's go, let's go! Switch, switch, switch. If you're gonna do lunge jumps, you might as well get them out of the way right away. Eat that frog power. Drive. It's only 30 seconds. Yes, you can. Come on, team. Nice work. You're almost there. Final 10, 9, 8. You got this. 7, stay with it. 6, 5, 4, 3, 2, rest. Woo! There you go. Breathe for 10 seconds. Picking up those weights. 40 seconds of strength.

Breathe.

3, 2, here we go, squat.

Nice work. Here's the challenge when your heart rate is high going into it the second time.

Yeah, right? Catch your breath during these squats. Breathe it out, breathe it out. Nice work. Lower body always raises that heart rate. Big, large muscle groups, muscles, the bigger the muscles, The more oxygen, the more blood flow, the higher the heart rate. Come on, team. Keep pushing here.

Let's go.

Push these weights for 10 more seconds. Push these weights for 10 more seconds. Then you drop the weights and you go power in 5, 4, 3, 2, 1 more squat. Rest. Weights are down.

Here we go.

Last time.

One more time. Let's go.

Lunge jumps. Lunge drive. Pick your level, pick your level. 30 seconds in 3, 2, let's go. Switch, switch, switch. You can do anything for 30 seconds. Yes, you can. Come on, legs get a break after this. On to arms. You're giving me 20 minutes. Let's make the most of it right here. What would it look like if I said final 10? Come on, team. Whoo! Finish! 5, 4, 3, 2, rest.

Whoo! There you go.

One way to start a workout. Holy bananas.

You got to knock it out before your brain catches up that you're like doing the workout, you know, get it over with. Whoo!

All right. Lateral shoulder raises, 40 seconds. I'm dropping into mountain climbers. Rachel's gonna stay standing. Shoulder raises into marches. Here we go. Grab your weights. 40 seconds, single or double, you lift them in 3, 2, let's go. Heart rate is still high. Lifting those weights right up to shoulder height. Lower with control. Up, lower with control. I'd like to think about leading with my pinky. Nice long neck, shoulders out of the ears. Rachel's probably smiling right now.

Eyes are closed, though, I will say that.

I am full on sprinting, squinting. It was funny, we did have someone comment on this workout and she said, I think my eyes were closed for the entire workout. I was just pushing through. I love the workout. What a great challenge, but literally spent the majority of it with my eyes closed. For 3, 2, 1. I'm with you. I'm with you. Down to the ground with me. Mountain climbers. I'm going to do it on my weights. It feels better for my wrist. All right. It's 30 seconds of climbers. If you're with Rachel, you're marching. If you're with me, drive those knees towards your chest in 3, 2, 30 seconds. Drive those knees. Come on. Shoulders are going to stay set. On top of wrist. Nice work. Sorry, Christian, our videographer, I'm trying to move my— my braid is slapping my microphone as I do these. I'm like, oh, oh, I can already hear the editing he's having to do in the background. Come on, drive those knees. Yes, final 10, 9, 8, you got this, just keep pushing. Right here, right here, 5, 4, 3, 2, rest.

Woo!

Nice.

Way to go, Lindsey. Work rate.

All right, repeat it. Lat raises, climbers or marches. 40 seconds. In 3, grab them. In 2, let's go. Lift off and lower. Those weights feel heavier the second time around. You're not alone. Your modification is always going to go alternating, alternating. If you can, you're trying to double them up. Squinting those eyes. Pushing through.

This is your last time doing it though. That's the beauty of this format.

It goes quick.

It goes so fast.

Supersets are like my go-to when I'm in a time pinch. So quick. So effective. Getting strength training and cardiovascular training in one workout. For 5, 4, 3, 2, ah, recover. Rest for 15. Climbers or standing. You can always go standing high knees if you want something a little bit extra, or standing marches with Rachel. It's 30 seconds and it starts in 3, 2, let's go, let's go. Drive those knees back to legs after this. Come on team, yes you can. I think I've said this before, mountain climbers might be one of my least favorite cardio moves.

Woo!

But it's easier when we do it together. You're not doing this alone. Together for 10, 9, 8, you got this, 7, 6, 5, 4, 3, 2, 1, rest. Woo! Shoulders on fire after that.

I know.

Vamos, Rach! Grab some water. 2 circuits down. Superset 3, lateral lunge just to your right, lateral bounce, then lunge left, bounce. All right, gonna work these outer glutes and go side to side. You can do this with 1 heavy weight or 2 lighter weights. Okay, lunge just to your right, 40 seconds. In 3, 2, let's go, Rach. Hit it, drive out of that hole. Hit it, drive out of that hole.

Nice work.

Lateral lunge. Think about driving off that fat knee, transferring the weight to that outer glute. Nice work. Hit it, drive out of it. Yes, team. Quick and effective.

I love— I can wrap my mind around 20 minutes. That's so motivating to me. Even on days I don't want to do it, I'm like, okay, I can push through 20 minutes.

The motto here at NML is 5, 10, 15, 20, whatever you got. That many minutes is always going to be better than zero minutes. You're here for 3, 2, rest. Set that weight down. Lateral bound. I'm going to go single leg land, land, land. Rachel is going to give you a two-foot gather. Pick your level. Take a giant step right, push left in 3, 2, let's go, let's go! Hit, hit, hit, hit. You're landing with a soft bend in the knee, protect that knee joint. You're moving like an athlete, training side to side, adding power to those outer glutes, those lateral lunges we just trained. Now you're adding power to it. Nice work, a little impact. Great for bone density, great for joint health and longevity. Come on, keep pushing here for 5, 4, 3, 2, rest.

Way to go.

Nice work. Another time through that, hitting just left on that lateral lunge. 40 seconds. Breathe, breathe for 5, 4, hit left in 3, 2, hit left, left, drive out of it. Hit left. Nice work, team. Chest and shoulders come a little bit more parallel to the ground here. So slight hinge forward as you go into that lateral lunge, driving off that bent knee, catching your breath. Nice work, guys. Come on, finish superset 3 strong. Only 2 more to go after this. We are literally cruising, Rachel. Cruisin'. Literally cruisin'.

See, that's why I love this format. It just goes quick. So quick.

10 seconds, guys. 10 seconds. Come on, keep pushing right here. Last 5, 4, 3, 2, rest and recover. Weights are down. Giant step right again, lateral bounce, single leg land, two foot gather. Pick your level, push those outer glutes. Chance to add some intensity and raise your heart rate in 3, 2, let's go. Hit, hit, hit. 30 seconds. Yes, you can. Add some power right here. Water break is on the other side of this. Nice work. Transitioning circuit 4, back to upper body after this, guys. Come on. Yes, you can just push side to side. What would it look like if I said 10, 9, 8? Come on, keep moving. Do your best. Forget the rest for 3, 2, 1. Nice work, Rach.

Way to go.

Grab some water, guys. Grab some water. Circuit 4, back to upper body. It's big, it's compound, it is a push-up back row. I'm doing push-up back row. You can follow me to the ground and do it with your knees. Rachel's got an all-standing option, single dumbbell row and chest press from a standing position. Pick your level, find it. Set it up. One push-up, one back row. You're there. In 3, 2, let's go. 40 seconds. Lead with that chest, hold high. Right elbow to right hip. You know, that chest hold high. Left elbow, left hip. There it is. One push-up, one back row. One push-up, one back row. Nice work. Hip bones and shoulders Stay square to the ground with— here with me. Rachel's going to take it at her pace, her tempo. You can always double up the weights and just go back rows if that feels better for you. Yes, team. Come on. Push-ups are hard. You are strong. It's 20 minutes. Give me your best for 5, 4, 3, 2, and rest. Holy bananas. Rest for 15. Best way to get up off the ground, Rach.

You know, burpees, baby.

The dumbbell burpee, guys. You can go chest to floor, walk it. Rachel's got your modification. 3, 2. I'm gonna go chest to floor, jump or step, stand up, hit the deck. I want no sloppy burpees, all right? That means I hit the deck, I want a nice full plank, lower, okay? No sloppy burpees here, nice clean ones. Yes team, come on, already in that final 10, already in that final 10. Finish strong, finish strong right here. 3, 2, rest. Bad news is you go back to push-ups. Good news is one more time, one more time. 40 seconds.

Let's go. Let's go.

In 3, 2, 1. We started this new thing where we're trying to stick to a timer. Just being totally honest. This is when I would hit pause at home. It's really hard right now. Physical strength builds mental toughness. We talk about this all the time. Yeah, Lindsey. Showing up and putting in those reps right here is a keystone habit that translates into real everyday life. Come on, 10 seconds.

Let's go.

Yes, push-ups.

Almost there.

Ah, let's go. 5, 4, 3, 2, break.

Way to go.

Holy bananas.

One more, Lindsey, you got it.

Dumbbell burpees. 30 seconds. You're there in 5, 3, 2.

Let's go.

Lead with that chest. Jumper step. Stand up. Come on.

Woo! This is the point in the workout where Lindsey's husband, who is working upstairs, goes, what are you guys doing down there? What is going on?

He'll occasionally send a text down and be like, everyone okay down there? You okay?

You good?

I'm gonna agree with Caroline on this one. Caroline said we need to add this one to the Holy Bananas playlist. 5, 4, 3, 2, rest. Yes, Caroline, I'm with you. The Holy Bananas playlist means some of the top tier hardest workouts we've ever filmed them at ML. You want 20 minutes, we're gonna give you 20 minutes. Come on, you've got one superset left. Superset 5, snatches all the way overhead with me, clean to the shoulder with Rachel. It's big full body and core. Step through chop, one dumbbell between your feet, snatch it. All the way up overhead. Rack, load, switch at the bottom. Right hand hits your weight. 40 seconds in 3, 2, let's go. Snatch, rack, load, switch. Snatch, rack, load, switch. Come on. Yes, you can. Snatch, rack, load, switch. Woo! Yes, team. There you go. Big. It's a powerful way to finish off this quick and dirty full body HIIT together. Come on, can't do full body HIIT every day, so when you do do it, I need power and strength. Come on, finish strong for 5, 4, 3. One more on the left for 2, 1. Rest. Grab a weight with both hands. Right foot forward, left foot back. Step through, chop, load, lower. In 5, 4, 3, 2, let's go. Chop, load, chop, lower, load. So you're driving that left hip forward to drive that dumbbell over that right shoulder, across that midline, strengthening that core. Anti-rotation core with some power. 30 seconds. Yes!

Woo!

Nice work! Final 5, 4, 3, 2, rest. We're going to stay here. 30-second timer for snatches. 30 seconds of snatches, 30 seconds of chops on the left. And you are done. Let's go, finish it! Right hand hits your dumbbell in 3, 2, let's go! 30 seconds of snatches into 30 seconds of chops, and you are done with this workout, team.

I do appreciate that you picked like the fan favorite moves for the last circuit. Like, oh yeah, moves have to be our most requested. Yeah.

Snatches and cleans, we love them. They make you feel so stinking strong. Our community loves them too, for good reason. Finish, team. 5, 4, 3, 2, break. Chopping, one dumbbell, left foot forward, right toe back, right hip, left shoulder. Drive that right leg or right hip forward. Chop in 3, 2, go! Rack, load, chop. Rack, load. Last move, team! This is it. These dirty superset workouts, there's no bonus round. This is the bonus round.

The whole workout kind of felt like a bonus round, right?

Final 10, final 10, push it! Team, bring it home for 5, 4, 3, 2, rest. Yes, team.

Way to go, Rach. Nice job.

Awesome job. Holy bananas. We'll add it to that Holy Bananas playlist. Yeah. Let's stretch.

A great place to go looking if you just want to get your butt kicked. Yeah, that playlist is no joke.

Be warned.

Be warned.

My chest from those push-ups. Interlace your knuckles behind. Your tailbone. Pull the knuckles off the tailbone. If you feel good about your heart rate, go ahead, take a forward fold. Let those knuckles fall down towards the ground. Oh, it feels good. Shake it out. Stand it up. Standing quad stretch. Bouncing on that left leg, right heel to glute, tuck the tailbone. Open those quads, stand up tall, tuck your tailbone towards me. Soft bending here. Awesome job, team. When we say we're going to work for 20 minutes, We're going to deliver. That was a fun one. I hope you loved it. We love hearing from you in the comments, your favorite workout. Drop a comment below and maybe your comment will be featured in the next Nurse Move Love workout. Thanks for showing up and working hard. We're going to see you back on the mat for another workout soon. Awesome job knocking out that full body HIIT. It kicked my butt, and if it kicked yours, drop a subscribe to our YouTube channel. I've queued up day 1 of my ATHLETE25 program. If you love this workout, you're gonna love my 2-week athletic training program, and you can find it all in this playlist right here. Have a great day!