40-Minute HIIT Workout At Home (Full Body Shred)

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Build strength, burn calories and boost your mood with this full body dumbbell HIIT workout at home. Twelve dumbbell HIIT exercises that will push your heart rate into the fat-burning zone, while also building strength and muscle definition. This effective format both builds strength and burns calories at home, using just a set of dumbbells.

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One of my personal favorite ways to train is by combining dumbbell strength exercises into a sweaty and effective HIIT workout for women.

HIIT workouts alternate bursts of all-out effort with brief rest periods. The goal during these work periods is to push your heart rate to 80-90% of your maximum heart rate. This is different from steady-state cardio which is an extended period of lower-intensity exercise (such as walking on the treadmill).

Although traditional HIIT (high intensity interval training) exercises are bodyweight only, adding dumbbells allows us to build muscle, increase muscle definition and burn fat at home.

This HIIT workout at home is programmed in our fan-favorite shred format. This is the workout format I taught in-person as a group fitness instructor for many years, and still is one of our most popular formats.

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Each full body HIIT circuit includes an upper body exercise, lower body exercise, core exercise and cardio exercise.

40-Minute HIIT Workout At Home

Increase your strength and endurance with this full body dumbbell HIIT workout at home.

I recommend incorporating strength and conditioning workouts like this one to your weekly workout routine 1-2 times a week to increase cardiovascular health and endurance.

Workout Equipment:

Medium Set of Dumbbells.

We’re using 15-20 lbs for this HIIT workout with weights.

Workout Instructions:

Follow along with the guided Full Body Dumbbell HIIT Workout on YouTube, led by certified personal trainer Lindsey Bomgren.

Your Workout Looks Like This:

• 3 Circuits
• 4 Exercises Per Circuit (upper body, lower body, core and cardio)
• Timed Intervals (perform each exercise for 40 seconds of work, then rest 20 seconds)
• Repeat Each Circuit x2 Sets

5 Best HIIT Exercises At Home

Squat Jump and Lunge Drop

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Targets: Quads, glutes, hamstrings, calves, inner thighs and core.

Dumbbell Burpee and Clean

Targets: Quads, glutes, hamstrings, back, chest, biceps, triceps, shoulders and core.

Loaded Lateral Shuffle and Reach

Targets: Legs, glutes (outer gluteus medius), hips, calves, quads and core.

Push Up and Side Plank

Targets: Chest, shoulders, triceps, back, abs and core muscles.

Push ups are a true test of strength, and one of the most effective exercises for building muscle in the chest and shoulders.

Weighted Sit Up and Shoulder Press

Targets: Upper abs, lower abs, obliques, hip flexors, quads, biceps and shoulders.

HIIT Workout At Home FAQs

Pin This Workout: 40-Minute Full Body HIIT Workout At Home

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