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Dumbbell Only HIIT Training
by Ethan MacLean
169 athletes joined
Program Description
If you only have dumbbells, don't worry, you can still have a good workout and get the results you want with only dumbbells. Get fit, strong, and a nice body with this HIIT training program. Rest between 0 sec and 1 minute between each exercise.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Athletics
Equipment
Dumbbell Only
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jan 01, 2024 08:29
Last Edited
Jun 17, 2024 12:27
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Week 1
1 / 6 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10