30-Minute Dumbbell HIIT Workout | Full Body SUPERSET Workout (40-30-20 Timed Intervals)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 30 minute dumbbell hit superset workout. We are gonna move through intervals of strength and cardio superset back to back. It is gonna be a good one. All you need is a set of dumbbells. I have some £12 with me. We're gonna move through a lower body circuit first, and then we'll progress to an upper body circuit. So it's just two circuits, four moves per circuit, eight exercises total. Going to walk you through it. Because it's timed intervals, we do 40 seconds on, 20 seconds off, then 30, 15, then 2010. It sounds confusing, but you don't have to worry about the time. I'm keeping track of that. All you need to do is show up with your dumbbells and a good attitude and get ready to work a full body dumbbell superset workout. So I hope you're ready. Let's get ourselves started with a good warmup. All right, let's go. Feet shoulder width, distance apart. Give me that big inhale up, exhale down. Let's do it again. Big inhale up. Big exhale. Give me one more because it feels good. Big inhale and exhale. Let's go a little bit wider. Take the palms to the thighs. And you're just gonna give me a body roll. So push the belly out and then tuck the chin, pull it up. Nice little spinal roll while standing. That feels good. Start to open up those hips, open up the back, open up the glutes, relax the neck. Two more. Drop the belly, pull the spine up. Last one, just like it. Drop the belly, pull the spine up. Right here. Walk it in. Give me some shoulder rolls. Up, back and down. Up, back and down. Actually, let's go back to that nice wide stance. I kind of like that. We're going to go wide stance. So you're going to pulse two, switch. Pulse two, switch. Let's get into those inner thighs. Think about sitting those hips back, keeping that chest up. A really fun workout, you guys. Strength and cardio, you know, it's the name of the game here. I love strength and cardio. Combining it. Total body workout. Burning out the lower body and then burning out the upper body. Two more each way. Pulse two. Pulse one, more each way. Pulse two. Last one, let's go. Tap behind. So tap behind, tap behind. Start to add some movement, some movement laterally, side to side. You can stay here with taps or take it to a skater. Bound, bound, push, push. There you go. Add a little power to Your warm up. You got 8, 7, 6, 5, 4, 3, 2, 1. Let's walk it in and do some squats. Down and up. Squat it out. There you go. Push those knees out towards those pinky toes. Sit the hips back. Stand tall. Squeeze that butt. Squeeze it nice. All right, right here. Give me four. Little bit lower. Three. Hold at the bottom. Hey. O2 and hold it here. Just pulse it low for eight. Seven, six, six. Get that weight in the heel. Wiggle those toes. Four, three, two, one. Hands to the ground. Push the hips high. Shake, shake, shake. There you go. Just take a nice little forward fold. That feels good. Actually, from here, you're going to go to a plank walkout. So I'm going to go to the back of my mat. From here, you're hinged over. Walk out, Find that high plank right here. Walk it right back in. We love a good plank walk out. Yes, we do. Warms up the core, the shoulders, and the posterior chain. Good for the whole body. Yes, it is. Two more. Whoo. Take it down, walk up, find that high plank. There you go. Walk it back in. Nice work. One more, one more. Here we go. Hold that high plank. Hold it, hold it, hold it, hold it, hold it. Right here. Step one foot outside the hand. Give me that. Windmill to the sky. From here again, take shoulder sweeps, those big sweeps to the back. There you go. Nice. Switch direction. Sweep it forward. Opening up the hips. Warming up the shoulders. Right here. Step back, high plank. Other side. Other foot outside the hand. Windmill the arms to the sky. Same thing. Shoulder sweeps to the back. That feels good. Switch direction. Shoulder sweeps to the front. Warming it up, warming it up. Here we go. Plant that hand. Step back to plank. Push ups. Knees or toes. You got two. Down, up, down. Push back. Down, dog. Tuck the toes under. Just shake it out. Pedal out those heels. Shake it up. From here you go. Down dog, high plank. Down dog, high plank. Little movement. Two more down dog, high plank. Last one down dog, high plank. Push back. Let's go. One more down dog. Send the toes long. One leg. It doesn't matter. We're going to do both sides. Step through low lunge. Rise up. Pulse those hips down. Open it up. Little lunge. Pulse right here. Eight. Seven. Whoo. Six. Find your balance. Five. Four. Three. Two. Pulse two. So two. Pulse and drive. Pulse two. Drive pulse two. Two more. Two more. Pulse two. Last one. Last one. Pulse two. Hold it up. Can you find your balance? Grab that knee. Give it a nice little squeeze and then pull it slightly open. Hey. Oh, nice. From here forward, Fold Plant the hand. Step back. Down, dog. Other side. Other toes. Go long. Nice. Step through. Low lunge, rise up. Crescent lunge and pulse it down for eight, seven, six. We go to those two pulse lunges with a knee drive in three, two. Let's go. So you. Pulse two, drive. Pulse two, drive. There you go. Getting nice and warm in those legs. Pulse two. One more. One more. Pulse two, drive. Hold. Come back to you. Hey, yo. There you are. Okay, pull it up. You can pull that knee up. Now pull it slightly open. There you go. Find that balance. Set it down. Tap it, tap it. Option. Jacket. Jacket. We're warm. We're getting there. Let's build that heart rate right here. 4, 8, 7, 6, 5, 4. High knees in two, one. I think I skipped three. Yeah, there you go. Here we go. High impact, right here. Low impact. Pull them up. You decide your workout, strength and cardio. Either way, you're gonna get it. Give me five. Four, three butt kicks in two, one. Heels to the glutes. Push it. Push those arms right here. Finish. 8, 7, 6, 5, 4, 3, 2, 1. I'm warm. You, warm? Hike up those leggings. Grab yourself some water. Talk about the workout. Lower body and upper body circuits, four moves each. We're going to burn out the lower body superset. Means you go. You go. You go till you're fatigued. Three times through the lower body, then three times through the upper body. 40, 20s, 40 seconds of work, 20 seconds of rest. That is how we go through the first four exercises. Walk you through each move. Your first exercise is an alternating lateral lunge. So it looks like this. Side, hup, side hook. Side to side, lateral lunge. You can do this with two dumbbells. One dumbbell, no dumbbells. You decide. Your 40 seconds. Start in three, two. Let's go. Lateral lunge. Up and stand. Lateral lunge. Up and stand. Think about pushing those hips back, keeping that chest up. Really trying to sit back and then explode off that leg that's bent. Sit the hips back, explode off. Slow and steady. 40 seconds of strength. We go strength, cardio, Strength, cardio. First move is strength. Second move is cardio. You'll drop the dumbbells. It's body weight side to side, moving laterally right here. Nice work. Ten seconds. Come on. Side to side. Two dumbbells. Make sure they're heavy if you got them. Now we drop to 1. You got 5, 4, 3, 2, 1. Dumbbells down. 22nd rest for you. Move number two is a runner lunge. It looks like this. Run, run. Lunge Run, run, lunge. Okay. You can always just stay up here with runners if you want cardio and you don't want to get into the lunge. 5 seconds and you're on that. 20 seconds goes fast. 3, 2. Let's go. Run our lunge. Run, run, lunge. High, high, low, high, high, low. 40 seconds right here. Gonna raise that heart rate. Gonna get into those legs. Body weight, strength and cardio right here. You got it all. Lower body on that first set. Lateral lunges. Runner lunges. Yep. Then we go to squats. That's what's next. Come on. You got it. Stay in it. 10 seconds. Right here. Yes you can. Woo. Lower body. There it is. Let's go. Final five. Four, three, two, one. You're out. 22nd rest. Good old front squat. Zoom. Number three, front rack them right here. Find a nice squat position right here. Down and up. Name of the game. Squats. Got five more seconds to rest. Find those dumbbells. Pick them up. Three, two. Let's go. 40 seconds of squats. Grab those heavy weights. Okay. If you don't like your dumbbells on your shoulders. Now I take them down to the side. Okay. Can always drop down to one dumbbell at the chest. A lot of options you do. You think about weight in the heels. Okay? Choose what works for you. I'm going to right here. Down and up. Range of motion is up to you. I'm feeling Good. I got 10 seconds here. Come on, finish it. Let's go. Last five, four, three, two. Give me one more. Yes you can. Ah, there it is. Okay. One dumbbell swing with a lateral hop. Dumbbell swing. So it looks like a swing hop, swing, hop. Now you don't want to add the hop. Just give me a swing. Alternate hands. Hips, glutes, hips, glutes, hips, glutes. You're there in three, two. Let's go. Swing with a hop. Come on. 20 seconds of rest was non existent. Didn't even know it was there. Yes you can. Come on. 40 seconds of work. 20 seconds of rest. We're going. This is move number four. Last move of the circuit. Then you get a 40 second rest before we jump into our repeating it. Come on. 20 seconds left. What do you got? Yes you can. You're awesome. You're doing it. Come on. You showed up today. 10 seconds. 10 seconds. Let's go. Push through. Come on. Last 5, 4, 3, 2, 1. 40 seconds of rest. Breathe it out. Grab some water. Okay. Circuit number two. Circuit number two. Looks like this. We go through it again. Same circuit. Same four moves, but this time 30 seconds of work. 15 decreases by 10 seconds. Rest time decreases by 5 seconds. Work time harder, rest time shorter. You get the drift? We're going to power through. So, 30 seconds of work. 15 seconds of rest. 30, 15s. Same moves. Starting on those alternating lateral lunges. You're not going to get as many reps. Maybe you go heavier, maybe you move at a more tempo pace. That's the beauty of this workout. It's yours. You get to decide what to do with it. I'm on my same weights, alternating lateral lunges. We step side to side. You got five seconds. You're on in three, two. We'll go to the right. Last one. Here we go. Lateral lunge. 30 seconds. 30 seconds of work. 30 seconds of work. 15 seconds of rest. Same four moves. Lateral lunges. That's where we start. Chest is lifted. Bend that knee. Set those hips back. Explode off that bent leg. Boom. Power. Right here. Boom. Pull those inner thighs together. Those are your adductors, those inner thighs. Come on. 10 seconds. 10 seconds. Yes, you can. Right here. Push it. Come on. Last five, four, three, two and one. Dumbbells are down. Run or lunge option step back, lunges. You decide. 15 seconds of rest. It's going to go fast. You got five seconds. Runner lunges. 30 seconds. You're there in three, two. Let's go. Run, run, lunge. Run, run, lunge. Come on. 30 seconds. Right here. Yes, you can. Let's do it. Four moves. Just keep moving. That's your goal. You got it. Run, run, lunge, run, run. You're halfway. 15 seconds. Let's go. High, high, low, high, high, low. You got it? Yes. Come on. Last five. Four, three, two, one. Fifteen seconds rest. Front squat, front squat. Ten seconds. Come on. Front rack them. Five seconds. Here we go. You're on in three, two, one, one. That rest is so short, isn't it? It's so short. Come on. Front squat. Then we got that lateral dumbbell swing. Lateral hop With a dumbbell swing. Yes. There you go. 30 seconds. Remove. You got this. 30, 15. 30, 15. We're doing it. Like to call this circuit the dirty 30s, too. 10 seconds here. Come on. Get low in those squat, push up. We got five, four, three, two. You got to do one more. Okay, One dumbbell. Here we go. Dumbbell swing, lateral hop. You can always omit the hop and just do swings. You decide. Yeah. Here we go. Five seconds. Last 30 seconds. Here we go. You're on in three, two. Let's go. Makes this hard. What makes this A superset is pairing strength and cardio. You go back to back. Rest times are short, but the work time, it gets shorter too, right? You're doing awesome. You're doing awesome. Just remember that. You're so good. Keep moving. Yes, you can. Come on. 10 seconds here. 10 seconds. Yes, you can. This is it. Last move, that break. It's coming for you in four, three, two, one. One. Break, break, break. Okay, you guys, last time through this. Last time through this lower body circuit. 2010s. 20 seconds of work. 10 seconds of rest. Rest pretty much. Don't count on it. It's not there. It's enough for you to set down the weights and pick them back up. But the work time is short. 20 seconds. Not going to get a lot of reps in. So you grab your water. Okay? Lateral lunges in five. Come on. Three, two. Let's go. Lateral lunges. 20 seconds. 20 seconds. Yes you can. Come on. Nice work. 20 seconds. You're so good. So good. Side to side, come on. Would you believe that you only have five seconds left? Let's go. Four, three, two, one. Drop your dumbbells. Drop them, drop them. Ten second rest. Runner lunge, runner lunge. In three, two. Let's go. Pump, pump, lunge. Run, run. Lunge. High, high, low. Yep, you got it. Too high. One low, two high, one low. Come on. Ten seconds. Yes you can. We're flying through it. Last five, four, three, two, one. You're out. Ten second rest. Front squat. Front squat. Come on, you're on in four. Three, two. Here we go. Front squat. 20 seconds. Yes you can. Two moves left of this lower body circuit. Two moves left to lower body. Then we take a break and we go to upper body. Finish with me, come on. 10 seconds here. Yes you can. 10 seconds on this front squat. Man, it goes fast, doesn't it? Love this. 40, 30, 20 format. Come on. Final. Three, two, last one. You're out. One dumbbell, dumbbell swing with a hop for the final time to close out legs. You're there in three, two. Let's go. It's fast and it's furious. Here we go. Come on. Yep, you got it. Last 20 seconds. Last 20 seconds. Come on. 10 seconds. Halfway, halfway. Ha. Then you get a one minute break before we go to upper body. Yes, you can. Last five, four, three, two, one. Dumbbells down. Grab some water. Towel off. Awesome job, you guys. Right, lower body's done. Lower body's done. Now it's upper body. Same format, four moves, alternating a strength and cardio format. All in the Upper body. And we go 40, 20, 30, 15, 20, 10. It's nice when you don't have to keep track of time, isn't it? You just follow along. I'm going to show you your first move, something different. It is a bear crawl. Two bear crawl rows. 2 bear crawl, tricep pulses. So bear crawls is find a tabletop, tuck your toes under, and just barely lift your knees off the mat. So you're hovering. You're going to row, row, and then you're going to bend, bend, pulsing for the triceps. If that is too much for you, you can always step back to plank or you can always drop down to your knees or take a modified plank from the knees. A lot of options. Okay, we go 40, 22, bear crawl rows. You're on in three, two. Let's go. Find your bear crawl. You row, you row, you, tricep pulse. You, tricep pulse. You row, you row. I know, you said it. Done with lower body pulse. You're going to feel your quads in this bear crawl. Holy fire. Holy fire. Whoo. Like I said, you've got options. You can always step back to plan if that's easier for you. Row, row. And same thing. Your elbows bend straight back to you. It's a tiny pulse for the triceps, so you can row, row, pulse, pulse. You can always drop down to a modified plank. Row, row. Come on, you're in that final push. You got five, four, three, two, and one. You're out. Nice work. Punch jacks. No weight. Weights are off to the side. Every punch is a jack. Boom, boom, boom, boom. Option tap, tap, tap, tap, jump, or tap. You're there in 4, 3, 2. 40 seconds. Boom, boom. Make that punch mean something. Jack, jack. Punch it. Jack it. Ha ha. Jab, jab, jab. You want low impact right here. Tap and punch, tap and punch. Boom, boom. Yeah, there it is. Up, up. Mental. Raise that heart rate right here. Come on. Boom, boom. Yeah, there it is. You got it. Push it. Come on. Yes, you can. 10 seconds, let's go. Boom. Knock it out. Knock it out. Ha ha. You're in the final 5, 4, 3, 2, 1. Walk it up. 22nd rest. Good old bicep curl, shoulder press. Good old bicep curl, shoulder press. It looks like this. Palms face me. Curl, push, down, down, curl and press. Shake it out. You got five seconds. You're on in three, two. Let's go. Bicep curl, shoulder press. Squeeze the button. Keep that core turned on as you push overhead. Something that helps me keep My lower body turned on as I push overhead. Just think about spreading that floor apart underneath you. Think about trying to tear the yoga mat in two. Trying to spread my feet apart. That turns on my quads and my core to help support me as I push overhead. Yep, you got heavy dumbbells. You're going to need it. Let's go. Biceps, shoulders. 40 seconds. Right here. You're in the final ten. Let's go. Finish with me, it's three, two, one. Last move. Pushup, burpee, bicep curl. It's big, it's complex. It looks like this. Give me a push up, hopper, jump curl. Set it down. Jumper, step back. Push up, bicep curl. You know what? I'm going to face you guys. I'm going to face you. Five seconds. You're on in three, two. Let's go. Set the dumbbells down. Give me that pushup step or jump up. Right here. Bicep curl. I like to jump my feet wide outside my weights. It helps me stay in a flow, get in a good rhythm. Try not to swing those weights on that bicep curl. Your options? Let me show them to you. Step back, drop to the knees. Pushup, find plank, Step in, stand tall, curl. So take it slow or take it fast. You decide. It's your workout. You got 10 seconds here. Yes, you can. Let's go. Last five, four, three. You got to give me one more pushup. Two, one. Because you can. Nice work. Take a break. Those are your four upper body moves, okay? We repeat them, same four moves. Drop the work time to 30 seconds. Drop the rest time to 15 seconds. How you feeling? You loving it? I hope so. Set it up. Two bear crawl rows, two tricep pushes. You're there. In three, two. Go. Pop those toes under. Row. Row. Pulse, pulse. Here we go. It's a row. It's a row. Try to get those knees as close to the mat as you can. You row, you row, you bend, you bend those triceps, those elbows, they shoot straight back to you. Straight back. 10 seconds. Here. Come on. My quads are on fire. I want out. You should, too. You're in the final. 5, 4, 3, 2 and 1. You're out. Whoa. Check it out. That bear crawl is tough stuff. You can always go to plank or drop to the knees, punch jacks, get those weights out of the way. Every jab is a jack. Tap it or jack it. You're there in three, two. Let's go. Boom, boom. Come on. 30 seconds. Yes. You can work. Time is less. 30 seconds. 30 seconds. We're in it together, you guys. Boom. Boom. Come on, raise that heart rate. That's the goal. Push. Push. Yes, you can. 10 seconds. Let's go. Boom. Boom. Come on. You got it. Push it, push it. Give me five. Four, three, two, one. Walk it off. 15 seconds of rest. Bicep curl, shoulder press, bicep curl, shoulder press. How about that upper body? You ready? Grab those dumbbells. You're on in five. Come on. Three, two, one. Remember, you're spreading that floor apart underneath you. Your core is turned on. Your breath helps you push those weights up overhead. Turn on the core, turn on the glutes, biceps, shoulders. Slow and steady. Right here for 30 seconds. Not a speed game. Nope. It's strength. Go for those heavy dumbbells. Keep the shoulders out of the ears. Focus on strength. Right here. Come on. 10 seconds. Let's see it. You guys stay with me. You got five. Four. Give me one more full rep. Three, two and one. Push up, burpee, bicep curl. Push up, burpee, bicep curl. Knees or toes? Step it or jump it? I don't care, just move. You're on in five. Here we go. Three, two. Let's go. Dumbbell to the mat. Step or jump it. Push up. Step or jump it. Stand tall. Curl. Not swinging the weights. Give me a controlled curl. Push up, step or jump curl. Choose a level that works for you. This is meant to be strength and cardio. Move number four. You're getting it all right here, right? Yes, you are. Yes, you are. Come on. Last time on the 32nd circuits. What would it look like if I said five seconds? Finish. Three, two, one. Nice. Dumbbells down. Walk it up. Shake it out. You only have one circuit left. You guys. 1. 2010s. This is the stuff that flies. 20 tens, four moves. Come on. That's not even two minutes of work. Grab some water. Yes, you can. Two minutes of work. I want you to grab the heavy dumbbells and I want you to finish strong. Two minutes. Yes. Say two minutes and I'm stretching. Two minutes of work and I'm stretching. Wrap your head around it. Get ready. It's 2010. 10 more seconds on the rest. Bear crawl rows. Bear crawl rows. And tricep dips. Are you ready? You're on in 3, 2, 1. Find that nice bear curl. Let's go. Row, row. Keep those hips to the ground. Bend, extend. Bend the elbows, bend the elbows. Elbows, just shoot straight back to me. It's a little tricep dip. Row. Come on. You Only gotta do it for 20 seconds and you're half way. You're already halfway. You guys already halfway. Come on. Bend. Come on. Five seconds. Don't quit. Not yet. You're in it. Three, two, one. You're up. Dumbbells are out of the way. Punch jacks. Punch jacks. Every jab is a jack. You're there in five. Three, two. Let's go. Boom. Boom. Come on. 20 seconds goes fast. Give me all you got. Right here. Let's go. Yes, you can. Yes you can. Let's do it. Push it, push it. 10 seconds. 10 seconds. What do you got? Knock it out. Come on. 3, 2, 1. Walk it up. 10 second rest. Bicep curl, shoulder press, bicep curl, shoulder press. You're there in five. Here we go. Three, two, let's go. Bicep curl, shoulder press. Down, down. Bicep curl, shoulder press. Down. Yes. There it is. Down. Come on. Halfway into that 22nd mark. Finish strong. 5, 4, 3, 2. Give me one more curl. There you go. All right. Push up, push up. Burpee curl. You're there in five. Here we go. Three, two. Let's go. Set the dumbbells down. Step or jump it. Give me that pushup. Step or jump it. Give me the bicep curl. You got it. You can always take that push up from the knees. You can always step back. But this is your last 20 second seconds, so you better go big. Go big. Go big. Go big. Come on. Woo. You got it. Final five. Four, three, two and one. Dumbbells down. Bringing it in right at the 27 mark. Just enough time for us to stretch it out together. Awesome job, you guys. You crush this workout. Super set. Hit the lower body, hit the upper body. Now it's time to stretch. Let's do that. Bring it in. Reach up nice and tall. Take a big inhale, big exhale. Drop one arm, open up. Side body twist. Open the chest. That feels good. Take one hand to the small of the back. Reach the other one up overhead. Feel that shoulder stretch. That feels nice. Open up the chest. Bring it back to center. Reach up other side. Open arm. Chest expansion. Take one hand to the small of the back, right above your butt and just reach up. Open up the shoulders, the chest. Take a gaze behind you. Whoo. Bring it back to center. Reach up both arms, nice and tall. Bring those hands down to heart center. That felt good. Right now can you take the feet, heels and toes out and sit it all the way down into that Yogi squat? Oh, that feels good. Open up those hips. There they are. Open it up. Let's just stay here for a moment. Talk about how awesome you guys are for completing this 30 minute dumbbell HIIT superset workout. So proud of you. If you love that strength and cardio combo, there are plenty more workouts just like this on nourishmovelove.com you guys OK? Feel good about your heart rate. You can plant your hands to the ground, send the hips high. There it is. Take a nice forward fold, relax the neck and shoulders, release the tongue from the roof of the mouth and just walk your hands over to one side of the body. That feels really good. Yep. Bring it back to center. Walk your hands over to the other side of the body. Trying to reach for that outside of the shoe if you can. Nice work. Bring it right back to center. Bend the knees, roll up one vertebrae at a time. When you get to the top, give me three shoulder rolls. Up, back and down. Up, back and down. Up, back and down. Step the feet a little bit more. Now you're going to take the hands behind the back. Clasp them if you can. Big inhale. Chest expansion. Look up towards the sky. Open up that chest. Oh, it feels good, right? It feels. If it feels good for you, take a forward fold. Let those knuckles fall towards me. Open it up. Chest, shoulders. There it is. Release the hands to the ground. Right here. Let's go ahead. Step back, Find a high plank. You won't have to stay here long, I promise. Step one leg between the hands. Rise up. Drop the back knee to the ground. Find a nice crescent lunge. Tuck this tailbone towards me and just hold right here. If you want to grab the wrist, reach up and over. It's going to intensify the stretch a little bit. That feels good. Nice. Bring it back to center. You're going to plant your hands. Reframe this front foot, pop up and take a pyramid pose. So it's a staggered stance, shortening it, focusing on this front hamstring, focusing on driving this back hip straight towards me. Nice work. Awesome job. From here, step your hands down and step back. Find that high plank. Again. Switch it out other side so the other foot steps between. Rise up. Drop that back knee to the ground. Again. Again. Tucking this tailbone towards me. Getting that nice hip flexor stretch. You can always grab the wrist, reach up and over. Intensify that stretch a little bit further. Awesome work. Bring it back. Reframe that front foot. Pyramid pose. Other side, staggered stance. Drive this hip right to me and focus on that front Hammy. Nice work. You guys, step both feet to meet, find ragdoll pose, grab opposite elbows, shoulders, biceps, whatever feels good and just sway. Sway side to side, bend the knees, roll it up one vertebrae at a time, two more shoulder rolls at the top and you are done with this workout. Thanks so much for joining me. If you want something more, you can always add on one of our ab sequences or get a come back and do this workout again. We'd love to see you. Thanks so much for joining us. More workouts@nourishmovlove.com.