Maddie Looking for a killer weight training HIIT to spice up your current workout routine? If so, you'll definitely want to keep scrolling!
Hey friends! HIITS are AWESOME: they improve cardiovascular fitness, build muscle mass, burn tons of calories, and allow you to complete an effective workout inside a very small time frame.
So, in this post you'll find several awesome HIIT workouts that were created by a certified personal trainer, and you'll also learn everything you need to know about creating your own weight training HIITs!
Keep in mind that most of these HIIT workouts require dumbbells.
The best weight training HIIT:
What we'll cover...
After reading this post, don't forget to check out...
49 Awesome Fat-Burning Exercises: What Exercises Burn the Most Calories?
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The BEST Protein Powder for Muscle Gain: 10 Amazon Must-Haves
*Note: This post includes several Amazon affiliate links, which means I'll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It's always best to speak with your doctor before making any changes to your diet and/or lifestyle.
What are HIIT workouts?
Before we jump into the actual workouts, I think it's a good idea to properly define high-intensity interval training (HIIT) and who/what it's good for.
HIIT workouts are distinguished as short bouts of intense exercise immediately followed by periods of rest. Typically, strength training and cardio are both incorporated into this type of workout. You can also try combining HIIT and weight training on the same day.
Many people love high-intensity weight training for muscle gain and fat loss because unlike a normal gym sesh, it's extremely time efficient; HIIT training allows you finish a killer workout in just 10 to 20 minutes. They are also perfect to do at home!
HIITs can also be easily created for those with varying fitness levels and training needs. Some benefits of HIIT workouts include fat loss, muscle gain, an increased metabolism, and increased cardiovascular fitness.
How to create the perfect HIIT workout for you
As was mentioned previously, HIITs can be designed to fit your current fitness level and training needs.
Not only does this apply to exercise selection, but it applies to rest time as well. Additional rest time may be necessary for beginners, whereas less rest time may be more appropriate for those who are advanced.
Workout structure
During your workout, 30 seconds to 45 seconds per exercise is ideal.
Remember, you should be going ALL-OUT for the duration of that time.
Then, you'll follow each exercise with rest:
Beginner - 1:2 Ratio of work to rest
Intermediate - 1:1 Ratio of work to rest
Advanced - 2:1 Ratio of work to rest
You should complete HIIT workouts in rounds.
Apple Watch - Series 8
Monitor heart rate and calories burned during your HIIT workouts with this Series 8 Apple Watch! Monitoring your heart rate is essential for tracking your cardiovascular improvement.
HIIT workout without weights for fat loss:
HIIT workout plan PDF #1
You can easily download this HIIT workout plan PDF below!
Don't have equipment? Don't worry!
Here is an awesome bodyweight HIIT that can be completed with ZERO equipment–all of these exercises require only your own bodyweight. So naturally, this workout is absolutely perfect to do anytime, anywhere.
Complete 30 seconds of each exercise at the highest intensity possible with the appropriate amount of rest between them:
- Beginner - 60 seconds
- Intermediate - 30 Seconds
- Advanced - 15 seconds
For best results, complete 3-4 rounds in total.
Here's HIIT #1 (Bodyweight):
- Burpees
- You may think to yourself "ew, burpees...," but they're not all that bad when you consider the benefits!
- Plank Jacks
- A plank and jumping jack combined: what's not to love?!
- Jump Squats
- You will most definitely feel the burn in your quads after this one. Trust me.
- Squat Hold Punches
- This is another awesome compound exercise that will have your thighs on fire!
- Mountain Climbers
- Mountain climbers are an incredible bodyweight exercise that almost anyone can do!
- Up-Down Planks
- If you are new to up-down planks or planks in general, feel free to try these on your knees instead.
*Keep in mind that this HIIT workout is best suited for intermediate to advanced exercisers.
HIIT workouts with weights for fat loss:
HIIT workout plan PDF #2
You can easily download this full body HIIT workout with weights below!
Unlike the HIIT above, this workout requires a set of dumbbells or kettlebells.
You'll find lots of compound exercises in this workout, so you'll definitely get the most bang for your buck if you choose to do this HIIT!
Compound exercises are those that use more than one muscle group at once. Compounds burn far more calories than isolation exercises (e.g., tricep extensions, leg extensions, bicep curls). Therefore, they're great to incorporate into your exercise routine.
Here's HIIT #2 (Dumbbell/Kettlebell Version):
- Dumbbell Squat to Curl
- This exercise is simple but so effective. Hold a pair of dumbbells at your sides, squat, and curl the weights when you stand back up straight.
- Dumbbell Clean & Press
- These commonly use a barbell, but a set of dumbbells works great too!
- Renegade Rows
- Renegade rows are a KILLER core exercise. Feel free to do these on your knees if you need to.
- Dumbbell Glute Bridge Narrow-Grip Press
- You may want to grab a mat for this one!
- Dumbbell Kneeling Hold to Stand
- Kneeling hold to stands are extremely functional, meaning they carry over very well to our everyday lives!
- *Hold the dumbbells at your sides if overhead is too difficult or uncomfortable.
- Lunge w/ Overhead Tricep Extension
- This is an interesting combination, but these two exercises seriously work so well together!
*This free weight HIIT is best suited for intermediate exercisers.
HIIT workout for the absolute beginner:
HIIT workout plan PDF #3
You can easily download this HIIT weight training workout routine pdf below!
This dumbbell HIIT is a killer full-body workout for the absolute beginner. It features low-impact exercises that can be completed anywhere.
You'll notice that these exercises are a little simpler than the ones above, but that doesn't make them any less effective. This HIIT is a great one to start with.
Here's HIIT #3:
- Dumbbell Squat
- Believe it or not, squats are one of the BEST exercises you can do!
- Bicep Curls
- You never want to skip upper body exercises or any muscle group for that matter. Always work your entire body.
- Bent Over Rows
- Did you know? Building a strong back is the key to an hourglass figure.
- Static Lunges
- Feel free to do these with or without dumbbells. If you're just starting out, bodyweight lunges may be a better idea.
- Lying Chest Press
- If you have a bench, use it. If not, you can do chest presses on the floor instead.
- Tricep Kickbacks
- These are HUMBLING; I would definitely start with a very light weight.
