35-Minute Full-Body HIIT Workouts With Weights

10 workout exercises using a pair of dumbbells – The ultimate 35-minute fat-burning HIIT workout

Do you ever feel like you lack the motivation to workout because you either:

Don’t have time,
Have no idea what the best workout is for you, or
You don’t have the equipment or machines a gym has.

I get it. We all have a lot of things going on in our lives that sometimes working out gets pushed to the bottom of our daily to-do list.

But what if I told you that I could help you out with all of the problems listed above?

I’m about to give you the ultimate HIIT workouts with weights that are only 35 minutes long and can be done in the comfort of your own home!

This workout will combine HIIT with weight training and is exceptional for fat loss and for beginners.

But enough chit chat for now, let’s get into the workout structure, shall we?

HIIT Workout Plan

Alright, for this HIIT workout, you will be completing a total of 4 rounds. The first round will be the longest at 60 seconds on and 20 seconds off.

From there, we will decrease the interval time! Round 2 will be 45 seconds on and 15 seconds off.

There will be no repeats except for Round 3 and 4 at 30 seconds on and 10 seconds off.

Here’s a handy dandy chart for all of my visual learners (like me) out there 😉

	Seconds On	Seconds Off
Round 1	60 Sec	20 Sec
Round 2	45 Sec	15 Sec
Round 3	30 Sec	10 sec
Round 4	30 Sec	10 sec

This HIIT weight training circuit will consist of 10 different exercises. Each exercise will target the upper body, lower body, or total body!

The only two pieces of equipment you will need are a pair of dumbbells and a yoga mat.

I suggest starting with a lighter pair of dumbbells since you will be trying to get as many reps in during each interval. If you want to make the HIIT workout program more challenging, you can increase your weights!

Now, here are the 10 HIIT workout exercises!

Squat with Single-Arm Shoulder Press
Russian Twists
Bear Crawl with Jump Squat
Switch Lunges with Oblique Twist
10 Mountain Climbers into Row
Hammer Throws
Long Jumps
Ab Around the Worlds
Bicep Curl into Tricep Extension
Squat Pulses

HIIT Exercises List

#1 Squat with Single-Arm Shoulder Press

Okay, let’s do this, friend.

The first HIIT workout with weights will be a squat with a single-arm shoulder press.

Start by holding one dumbbell in your hand. Lower into a normal squat for the first half of the exercise.

Then, press the dumbbell up to the sky to perform a single-arm shoulder press as you come up from the squat!

Make sure to engage your core during this workout! This will help you control the movement as well as build strength in your total body as you lower into the squat and raise your hand to the ceiling.

#2 Russian Twists

Alright, I’m sure you have heard of this workout exercise before!

Russian twists are great for the oblique muscles. The key to this workout is to keep your back straight and only use the ab muscles to move.

Start by sitting down on your yoga mat and holding one dumbbell in your hands. Bend your knees at a 90-degree angle.

To make the workout more advanced, you can lift your feet off the ground as shown below.

However, if you are a beginner, I would suggest keeping your feet on the floor to perfect your form!

Next, you will twist your dumbbell directly to the side of your body. Make sure to follow the dumbbell with your eyes and keep your feet and back stable!

You will want to do this workout in a controlled manner during the intervals!

#3 Bear Crawl with Jump Squat

These are a tough HIIT workout but it is SO effective for your total body strength!

Start in a 4 point position with both hands and knees on the floor and lift your knees slightly. Hold one dumbbell in each hand.

Each hand holding a dumbbell will be on the floor with your wrists directly under your shoulders, forming a 90-degree angle.

Your knees will also be directly under your hips and you will be lifted on your back toes.

Now, you will inch forward with one dumbbell and the opposite foot, looking like a “crawl.”

Keep doing this until you reach the end of your yoga mat. This HIIT workouts with weights will most likely be done two to three times before reaching the end, depending on your yoga mat.

Once you reach the end, bring both of your feet into your chest by jumping up into a squat.

After you this, you will perform a jump squat!

Squeeze your abs tight so you can jump higher into the air and land softly to protect your knees and back.

This workout combines HIIT with weight training and is great for the full body!

#4 Switch Lunges with Oblique Twist

This simple HIIT workout will work the leg and ab (oblique) muscles!

Start by holding one dumbbell in front of your body.

Perform a lunge while twisting the dumbbell to the side. The dumbbell should twist to the side your front leg is on.

Once you twist to one side, jump into the other side and keep repeating until you reach the end of the interval time!

The key to this workout is to be quick, but still maintaining proper form!

#5 10 Mountain Climbers into Row

This cardio HIIT workout with weights is GREAT for getting your heart pumping!

Start in a high plank position with one dumbbell in each hand. Your shoulders should be directly above your wrists at a 90-degree angle.

Then, bring one knee into your chest to perform a mountain climber. Bring that knee back to the starting position and repeat 10 times!

Once you have finished 10 mountain climbers, we will do a single-arm row!

Bring the arm backward while bending the elbow. Keep your arm close to your side and squeeze the back muscles to guide your arm backward.

The key to this upper body workout is to avoid rotating your hips!

When you start to rotate the hips, you don’t use your back muscles anymore. You begin to rely on your hip and core muscles, which are not the target muscles for this workout.

#6 Hammer Throws

Alright, we are officially halfway through the HIIT workouts with weights! This next workout exercise could make this the best HIIT workout I have on here yet 😉

Start by holding one dumbbell in both hands and hold it with straight arms towards the floor.

Swing the dumbbell back over your shoulder, as if you were about to throw a hammer.

Then, circle the dumbbell to the ground as if you were “slamming” a hammer down!

This workout is INTENSE and is a great way to take out some anger without actually causing any damage to anything 😉

For this HIIT workout, make sure to switch sides halfway through the interval time! We want to make sure we are even on both sides.

#7 Long Jumps

This workout exercise is exactly what it says it is.

Place the dumbbells in the middle of your yoga mat. Start at one end of your yoga mat and lower yourself into a squat.

Next, you will perform a jump squat and try to land as far as you can (try to aim for the other end of the mat)!

To be able to jump a far distance, it is important to do these two things:

Squeeze your abs TIGHT and
EXPLODE by driving power from your feet up!

This is a great cardio exercise to get your heart rate up during this HIIT workout routine.

#8 Ab Around the Worlds

You are probably thinking, “what the heck are these?!”

Well, my friend, we are about to work the entire abdominal muscles with this workout!

Start by lying on your back with your legs straight up. Hold one dumbbell in both hands and raise it above you with straight arms.

Then, crunch your upper body up, while still keeping your legs straight, and wrap the dumbbell around your legs as shown below!

You are essentially going “around the world” with your dumbbell going around your legs!

#9 Bicep Curl into Tricep Extension

We are on the final stretch my friend, woohoo!

To start the bicep curl, stand with your feet hip-width apart. Bend your knees slightly to give yourself a stronger base and hold a dumbbell in each hand.

Your arms should be fully extended with your palms facing directly in front of you.

Slowly curl the dumbbell up by bending the elbow and keeping that elbow tight against your ribs!

Then, curl the dumbbell down back to the starting position.

Rotate your wrists so your palms face inward while hinging at the hips to bend your upper body forward to start the tricep extension.

Next, extend the elbows until your arms are straight behind you.

Your palms should stay facing each other and keep your elbows tight against your ribs.

#10 Squat Pulses

You have reached the FINAL HIIT WORKOUTS WITH WEIGHTS! You’ve got this.

Start in a standing position by holding one dumbbell in each hand and hold them right on your shoulders.

Lower yourself into a low squat, controlling this movement as much as possible!

Then, you will lift yourself out of the low squat just a little before going back down into the low squat to perform the squat pulse!

This is a major booty burner and is great for strengthening those glute muscles.

Final Thoughts on the 35-Minute HIIT Workouts With Weights

CONGRATS ON MAKING IT TO THE END OF THIS WORKOUT!! I’m stoked you decided to try it out.

This HIIT weight training workout routine can be done at a gym, outdoors, or at home, giving you so much flexibility to make the workout custom to you.

If you want to check out more workouts, you can click any of the workouts below!

Hope to chat soon, friend!

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