25-Minute Upper Body HIIT Workout with Dumbbells (Strength + Cardio)

Hi, I'm Lindsay Bombren of nourishmove Love and this is your 30 minute upper body HIIT workout. It is all about the upper body. We are going to cycle through back to back strength exercises followed by one power exercise that's going to raise your heart rate, making this an upper body hiit workout. You can take it high impact or low impact. All you need is a set of dumbbells. I have some ten pounds with me that I'm going to cycle through. You can always grab some heavier ones or a couple sets if you need to. But dumbbells is all you need for this upper body HIIT workout. It's 20 minutes of work and it's going to be about 30 minutes total with our warm up and cool down. 3 circuits, 45 seconds per move, 15 seconds to rest. We're going to cycle through these moves and it's going to be a lot of fun. Let's burn out that upper body. Okay, guys, we are going to get ourselves started with a warm up. So I want you to start just feet shoulder distance apart. Just going to tap side to side. So just tap, tap, start. Find some movement in that lower body and then you're going to brace your core. So my core is tight right here. Brace. My arms are out by side. You're adding core twist. So twist, twist, twist. When you look behind you, twist, twist, engage that core. Upper body, our core has to be turned on the entire time, okay? Especially any time you take those dumbbells overhead. Protect that low back. We have eight, seven, six. Reach across your body. That's where we go in three, two, let's reach. Take those arms so you're still tapping with the feet, reaching, just opening up the lats, you obliques, big reaches right here across your body. If it feels good for you, take them up overhead. Big reaches up overhead. Reach and reach right here. There we go. Big reaches. Open it up. You got 4, 3, 2, back to center, stand tall, brace that core. Reach up and you're just going to pedal to the back. Soften the knees, pedal it back, open up the chest, the shoulders, warm up those ball. And second, you go to three, two to the front. Swim, swim, swim. Right at me. There you go. Warm up for four. Three, two. Flat the wings. Just flat them out, flat them out. Okay, we're gonna do some plank walkouts. So it looks like this. Go to the back of your mat, hinge forward, walk yourself out to a high plank. Walk it right back in. Tap the toes, stand up, squeeze. Great way to warm up the shoulders and the core. Right here. Walk it out, walk it in. Tap the toes, stand up, squeeze. Nice work. All the way outside that high plank. You're going to give me one more walk out and then you're going to hold that high plank. Okay? Right here. Walk it all the way up. Find that high plank. Hold it here. Core is nice and tight. Shift yourself forward. Shoulders over wrist. Hold it here. Shoulder taps. Opposite hand, Opposite shoulder. Tap it. Eight sided. Keep those hips square to the ground. You got it? Final four. Three, two, one. Push back. Down, dog. Push it back. Take a nice stretch here. Look under your right armpit. Look under your left armpit. You're going to shift forward so it's down, dog, high plank, down dog, high plank option. Add a push up, down dog, shift forward. Drop to knees if you need to. Push up, push up. Down dog. Shift forward. Push up. Two more just like it. Down, dog, Shift forward, push up. Last one, right here. Down, down. Shift forward, push up, walk yourself all the way back up. Stand tall and raise the heart rate a little bit. Okay, nice Here with your feet. Core is tight. Just jam down. Right, right, left, right, left. Punches right here. There you go. Start to get into that upper body. That back biceps core turned on for eight. 7, 6, 5, 4, 3, 2, 1. Tap it out. Tap it, tap it, tap it. Option A, stay here. Option B, high impact. You jack it. There you go. Big arms. Let's go. All the way up, around. All the way around. Warm up that upper body right there. Nice. 8, 7, 6, 5, 4, 3, 2, 1. You are. Grab some water. I'm warm. Let's do this workout. Okay, here's what it looks like, you guys. Okay, you have three circuits. Each circuit has two strength exercises that you're going to do back to back, followed by one power exercise. You're going to repeat the circuit. Then you get a one minute rest. You're doing the exercises for 45 seconds of work, 15 seconds of rest between each exercise. All right, grab your dumbbells. I'm going to show you move number one. It is a single, single double shoulder press so you get that nice soft bend in the knees in a solid base. We're going to keep that solid base the whole time with this workout. My core is on the guy. Take those dumbbells up overhead. You hold here. I punch right, I punch left, then I go together. So it's one, two, together. That's your first move for 45 seconds. Get those shoulders down on the ears. Get back there. And then we're going to go into some biceps and then get power move for you. I'm going to let my timer match up here, okay. With me going to start this workout in 10 seconds. Does a single, single double shoulder press. Stop bending the knees. Core is tight. Get those dumbbells up. You're on in three, two. Let's go. Punch right, punch left, punch boat, exhale, up, up. 45 seconds. So this is challenging stuff, you guys, right? You're going to feel those shoulders. That's why I got some 10 pound dumbbells. You can always choose dumbbells that work for you or take a quick break if you need to. And you're going to see me make what I call my ugly face. When I'm doing shoulders. It's an ugly face where I squint. Yeah, because it's hard, it's challenging. This should be challenging. That's the goal. You want to burn out your shoulders right here. This is shoulders and then we go biceps. Come on. 10 seconds here. Yes you can. 45 seconds of work, 15 seconds of rest. You have the final five, four, three, two and one. Finish it. Nice work. All right, around the world bicep curls. So it looks like this palms are going to face me. You're going to go up. Let the palms face you and come down and then you switch directions. Other way. Don't swing those weights. Okay? Don't swing them. Ready? Three, two palms. Face me. Up and around. Take it down other direction. Up and around so you get to the bottom. Stop. Switch. Okay. Bicep is a two headed muscle. Just a different way to work it than your standard bicep curl. You might need to go a little bit lighter in weight than your normal bicep curl. So normally I'd probably pick up like 12, 15 pounds for this workout, but it's a little bit more challenging because you're moving in different directions than a standard curl. Challenges you a little bit different. So I have to go a little bit lighter on my bicep curl. So I'm using 10 pounds for this workout right here. Come on. 10 seconds. You got this. 10 seconds. Then you get that 15 second rest and then we're going to that power move. Okay, we got 5, 4, 3. Give me one more rep. 2 and 1. Something fun. The current way to work those biceps. Right? Here's your power move. One dumbbell or no dumbbell, Right here. Tap, push, tap. This is option, push, tap, push. Option B. Push, push. You're there in three, two. Let's go. 45 seconds. Out, up, out, up. Jack, right here. This is high impact, okay? You want low impact, take it to the tap and the tap, the tap and the tap. It's 45 seconds. It's nice to raise your heart rate. And your shoulders are going to burn. Yes, they are. They're going to burn. Come on. Yes you can. Let's go. Right here. Up, out. 45 seconds. Raise that heart rate right here. Push it. Come on. Yes you can. Stay with me. 10 seconds. 10 seconds. You got it. Final five, four, three, two, one. You're out. Nice work. Grab some water. Grab some water if you need it. We're gonna repeat that circuit. Single, single, double, shoulder press. Single, single, double. If your dumbbells, you're on in three, two, one. Okay? So we did each circuit twice, okay? And then you're gonna get a one minute break. So after the punch jacks next time you get a one minute break right now. So that 15 seconds of rest, which go five so fast. Stop by the most recent double. Almost forgot. Single, single, double. Come on. I feel the burn. You're getting that ugly face. Here it is. I'm staying with you. Come on. Keep those arms up. Constant tension on the shoulders. Right here. 10 seconds. Stay with me. Yes you can. Let's go. Finish. 5, 4, 3, 2 and 1. You're out. Nice work. Round the roll, biceps, round the roll, biceps. Keep those shoulders into the rolls. Keep them out of the ears. Stop bending the knees. Round the roll, biceps, palms face me. You're on in three, two. Let's go. Exhale up and around. Down the other direction. There you go. Nice work, you guys. Awesome job. Woo. Upper bunny hit. We love a good upper body day, right? And it raises our heart rate a little bit. Even those shoulder presses got my heart rate up. Because you got dumbbells over your head. Arms above the heart, it's going to raise the heart rate. We love it, right? Burning calories, building muscle. That's what it's all about. That's what we're here for. Keep that core tight. Don't let that core move on. These around the world challenges your core and your arms. 10 seconds. You got this. Stay with me. Nice work. You're doing awesome. Got five, four, three, two and one dumbbell down, one dumbbell. Press and punch jacks to close up circuit number one. Press and punch jacks. Okay? You tap it or you jack it. Closing out circuit number one. You get a one minute break after this, right? Working for that break here. On in three, two. Let's go. Out up, out, up. Now if that going out challenge is if too taxing your shoulders, you can always stay here, overhead, right here. Or you can tap and tap. Tap and tap that press out. That's hard, hard stuff. You guys, you were made to do hard things, weren't you? Yes, you were. Yes, you can. Yes. Keep moving. Right here. One jack at a time. Closing out. Circuit number one. Let's do it together. Ten more seconds right here. One minute break. It's coming for you in five, four, three, two, one. One minute rest. Grab some water. Awesome job, you guys. That was circuit number one. Nice work, Condo. Circuit number two. Okay, circuit number two. Plank and row. Chest slide. Verpico press. Those are your moves. Okay, Grab your dumbbells, set yourself up. Plank and row. Plank and row. You're there in three, two legs. So now I recommend taking a nice wide base with my feet, keeping my shoulders stacked directly over my hips. Shoulders over my hips, shoulders over my wrist. I should say keep those hips square down. If they can pull the dumbbell hide the sky back towards the hip. You want a modification? You're right here. You do this from your knees. 45 seconds in a plank is taxing and challenging stuff. If your core is not there yet, maybe you're coming back from having a baby. Whatever it is, you take it to the knees. That's an awesome option. Okay, we got 10 more seconds here. Come on. Stay in it. Let's go. Finish with me. 5, 4, 3, 2, and 1. You're over on your backside. Chest lock. Okay, legs are better. 90 degrees. Dumbbells go straight overhead. You're opening right at the chest level. Pull it back together. You ready for a chest flies in three, two. Let's go. So open is slow and controlled up. Now, if I had a stability ball or a bench, I might feel a little bit more range of motion here. You can always take this up to a stability ball or a bench. If you're on the ground, you can go to the foot and your arms hit the ground. But actually, if you want to challenge yourself, just let the arms hover. Hover and then come right back up. Because every time your arms are actually hit the ground, we're taking tension off. So you want to keep constant tension on the chest right here for 45 seconds of work. Right? 45 second intervals are no joke, especially if you've got heavy dumbbells with you. Come on. 10 seconds. 10 seconds right here. Yes, you can. Big audible exhale. Pull those dumbbells together for the final 5, 4, 3, 2, and 1. Burpee call. Burpee Curl press, burpee, curl press. That is big move. That's our power move, our carving move. It's going to raise our heart rate. You're there in three, two. Let's go. Step up to heartbeat. Stand tall. Bicep curl, shoulder press. Take it down right here. Jump back, jump in. Curl press. You want one more impact? It looks like this. Step back, step in, stand tall, Curl press. Okay, this is meant to raise your heart rate right here. Strengthen cardio so it makes it a hiit workout. Pressing those dumbbells overhead, that's what's gonna get your heart rate up. Curl, push. You got this. Come on, stay with me. Yes, you can. 45 seconds of work. Curl, push. Nice work, you guys. 10 seconds here. 10 seconds. You got this. Keep moving. Come on. Last five. Four, three, two. One more curl because we earned it. Take that quick 15 second rest. Plank and row. Back on, plank and row. Here we go. Set it up. Shoulders over wrist. Find that plank. You're on in three, two. Let's go. I'm like, I'm not going to be playing until I have to. Right here. Elbow high to the side. Back towards the neck. Pull down, pull. Core tight. Keep heels right here. Shoulders stay stacked over wrists. Elbow goes high at the sky up towards the hip. My glutes are turned on. I'll pull it up on my kneecaps. That Firefight quad. Pushing back on my heels to maintain that steady plank. This isn't about speed, you guys. This is strength training right here. Okay? Slow and steady. Use your breath. Exhale again. You can always take this down to the knees. You have 10 seconds here. That core should be on fire, right? Abs and arms, abs and arms. Right here. You're digging it all. Come on. 5, 4, 3, 2, and 1. Down to your backside. Chest fly, chest fly. All the way down. Legs right at 90 degrees. Dumbbells go straight overhead. Chest fly. Open and close. You're on in three, two. Let's go. Open and close. Open and close. Think about keeping those dumbbells right in line with your chest. Chest stays popped out. Arms are hovering to the ground. Right? Back up. Exhale comes. As I pull those weights back together again, you'll get more range of motion. If you've got a bench or a stability ball at home, go ahead and use that floor. Works just as good. You guys, use the resources you have. Do your best. Forget the rest. That's what we do here. Right? That chest. Starting to feel it. You've got 10 seconds here. If these dumbbells don't Feel heavy for the final 10 seconds. You gotta grab heavier dumbbells for me because you're only doing each move twice. Come on. You got 5, 4, 3, 2 and 1. Nice work. Burpee Curl Press. 45 seconds. Burpee Curl press. Raise your heart rate. This closes out circuit number two. You get a one minute break after this. You ready? Burpee curl pressure there. In three, two. Let's go. Up curl, push. Come on. 45 seconds to raise the heart rate. You know the drill. You do your level. You choose. You step back or jump back. You get to decide your workout. My goal is that after this workout, after our 30 minutes together, you leave here feeling successful. That's the goal, Right? Up, push. Nice work. Come on. Back up. Curl, push. You're doing so good. Stay with it. Come on. Yes, you can. Staying in. You're working for that one minute rest. You got ten seconds here. Ten seconds and then it's one minute of rest. You earned it, but you gotta earn it. Come on. Five, four. Finish with me. Three, two and one. Dumbbells down. One minute of rest. Awesome job. Grab some water. You guys crush them in. So good. Final circuit, circuit number three. Here are your abs. Skull crusher. Lying on your back. Bend extended with the triceps. Superman. So we're going to lay on our stomach. Want to do hyperextensions? A plank, jack and tuck. Plank jack and tuck. Those are your moves. Get that water in there. Retire your tank top. Get that nice little side knot going right. Love a tank top that I can put a good side knot in. Okay, 10 seconds and we start. Skull crushers on that beautiful backside. Legs are bent at 90 degrees. Dumbbells are straight overhead. If you have five seconds, bend, extend. In three, two. Let's go. Break down towards the forehead. Straight leg up. Just bending. Elbows, push it back up. You want to make this more challenging. You can come into a glute bridge. You just hold that glute bridge the entire time. Bend and push right here. Triceps for 45 seconds. Okay? The goal is to fatigue the triceps in 45 seconds. Grab dumbbells that are chin on your heel and challenging your upper body. Because this should be hard, right? This should be hard stuff. 45 seconds of work should challenge you to fatigue. You. Come on. Yes, you can. Straight down to the forehead. Straight back up. Come on, stay with me. Got 10 seconds here. 10 seconds. Let's do it. Finish it off. These 10 seconds, you're taking a failure to fatigue. You got 4, 3, 2. Give me one more down and up. Nice work. We're gonna Superman's. So I take my dumbbells off to the side. I roll over to my stomach. My arms go straight out. Superman, hyperextension. You're gonna hold it for a three count. You're on in three, two. Let's go. So lift. Quads off the mat. Hands off the mat. Hold for 3, 2. Recover for 3, 2, 1. Take it up. Hold. Hold for 3, 2, 1. Take it down and rest for 3, 2, 1.take it up. Squeeze. Can you get those quads off the mat for three, two. Take it down. Rest for three, two. Take it right back up. Hold. You're gonna feel the hamstrings and the glutes barrier. You're also gonna feel your low back and upper back. Take it down your mat for 3, 2, 1. Take it up and hold. Hold. Come on, we got 10 seconds left here. Let's just hold it here. We're gonna hold. Hold it. Come on. Squeeze. Keep those arms up in front of you. Hold it here. You got 5, 4, 3, 2. Rest. Nice work, Plank. Jack and tuck. I'm gonna grab my dumbbells because it just feels better for my wrist to be on them when I'm in play. You do you. It looks like this. Jack tuck. Okay, I'm gonna show you modifications. You decide. Ready? You're on in three, two. Let's go. Take it to a jack a tuck. So it's out and in. Knees out, knees in. Trying to keep that butt nice and low. 45 seconds. Here's your option. Tap, pull, tap, pull. Tap, pull, tap, pull. You want even more? We're going to repeat this, so tap, pull. You can be on one knee. Tap, pull, tap, pull. You can do this side. Tap, pull. Come on. 10 seconds. Let's do it together. Stay with me. Finish. 5, 4, 3, 2, 1. You're out. Awesome job. Woo. All right, skull, crush your triceps right back into it. Right back into it. On your back. Five seconds. On your beautiful backside. Let's go. Here we go. You're on in three, two. Let's go. Skull crushers. Then extend. Inhale down. Exhale up. All the way down. All the way up. Take it down, push up, bend. Extend skull crushers for 45 seconds. You got this. Yes, you can. Come on. Those dumbbells should start to feel heavy. You're nearing the end of your workout right here, right? This should be hard. This should be hard. Come on, stay with me. You got this. Let's go. Finish with me. Come on. Final 5, 4, 3, 2 and 1. Jump those off to the side. Superman. On your belly. Let's go. On your belly. You're gonna lift and hold. It's a hyper extension for a three count. Hyperextension for a three count. Arms go up. Get those quads off the mat. You're on in three, two and one. Lift and hold. Hold for three, two, one. Rest. Rest for three, two, one. Lift and hold. Hold for three, two, one. Rest. Rest for three, two, one dot Lift and hold. Fold for three, two. Do you feel your low back pulling Bananas in my low back. My quads. Ready? Lift, lift and hold. Hold for three, two, one. I feel it in my shoulders. Lot of low back. It's good for us. Ready, lift and hold. Hold for three, two. Rest. Ready? Go for 10 seconds. In three, two, lift and hold. Hold it here. You got 10. Nine, eight. Get to 10. Seven. Stay with it. Six. You're strong. Five. Almost there. Four. Three, two and one. Nice work, you guys. Bring it up. All right, grab those dumbbells. Plank, Jack and Tuck. I inhaled the dust on me on the floor. Right here. Congrats, models. Plank, Jack and Tuck. Okay, guys, five seconds. Five seconds. Plank, Jack and Tuck. You're up in three, two. Plank. Let's go. Take it. Jack tuck, Jack tuck. Come on, burn it out. Right here. This is it. All you got. Come on. Out. Hup. Out. Hup. Out. Hup. You got it. Wide, narrow. You know your options. Right here. Tap, knee, pull. Tap, knee. Pull. Tap, knee, pull. You went down on one knee last time. Go down on the other knee this time. Come on. Ten seconds. Jack, tap. Let's go. Finish right here. You're so stinked strong. Give me five, four, three, two, one. Shoulders on fire. Sit back, take a stretch. Child's pose. That is it, you guys. Okay, so that end up without being 25 minutes. We're going to cool down here. 25 minutes of work. Do ourselves a nice little cool down. Set those dumbbells off to the side. Go back, find that child's pose because it feels good. Open up the hips to the back. Forehead to the mat. Reach those fingertips far away from you. Now walk the fingertips over to the right side of the body. Open up the obliques and the lats. Walk it over to the left side of the body. Nice work, you guys. Awesome job. Inhale. I'm Gus lunging right here. Bring it back to center. Push up. Find that tabletop position. Reach your arm up to the sky. Thread the needle, ear to the mat, shoulder threads underneath. Right here. Imagine if the other arm can reach around for a half wrap. Finding the hip, opening up the chest. Shoulder replant. Open it up. Set it down. Other side. Reach up to the sky. Thread the needle. Ear to the mat Again. You can take that other arm. Reach around for that half rack. That feels good. Opens up the shoulder. Nice. Replant. Reach up to the side. Actually, let's do one of my favorite chest opening stretches. You're going to take your belly down to the ground. Find a T position scorpion. So I'm gonna take one leg, reach it back right here. Opening up through the chest. So I'm going to be toe Rihanna sea light. It doesn't feel as good as it normally does because I need to go pump and feed my baby. I am full right now. Okay, bring it back to the center. Switch it on. Other side. Here we go. Reach that toe back from the hands. Open up the chest. Open up the shoulders. There we go. Bring it back to center. Set yourself up. Awesome job, you guys. Thanks so much for joining us for this upper body hiit workout. Nice work. Come back to it again. We have lots of upper body workouts on the blog or if you want to switch it up and pair this with a lower body workout workout for tomorrow, we got a lower body workout for you that you can do. Upper body, lower body, total body. We've got you covered@nourishmyoulove.com thanks for joining us.