10-Minute Dumbbell HIIT for Maximum Fat Burn

When time is tight but you want maximum results, a 10-minute dumbbell high-intensity interval training (HIIT) session is your go-to workout. This routine combines cardio and strength training to burn fat, improve endurance, and tone muscles—all in just 10 minutes. Perfect for intermediates, it’s a fast and effective way to reach your fitness goals.

Why Dumbbell HIIT is Effective

Dumbbell HIIT integrates resistance training with high-intensity cardio, maximizing calorie burn during and after the workout. It promotes the “afterburn effect,” where your body continues to burn calories even after you’ve finished exercising. Incorporating dumbbells also enhances muscle strength while boosting metabolism.

How to Prepare for Your 10-Minute Dumbbell HIIT

1. Choose the Right Dumbbells
   Select weights that are challenging but manageable. Beginners may start with 5–10 lbs, while intermediates can try 10–20 lbs.
2. Warm-Up
   Perform 2–3 minutes of dynamic stretching and light cardio to loosen your muscles and prevent injuries.
3. Proper Form is Key
   Maintaining good form is critical to avoid injury and maximize the effectiveness of your workout.

The 10-Minute Dumbbell HIIT Workout

Perform each exercise for 40 seconds with 20 seconds of rest. Complete two rounds to finish the workout.

1. Dumbbell Squat Press

   

   • How to Do It: Hold a dumbbell in each hand at shoulder height. Lower into a squat, then press the weights overhead as you rise.
   • Muscles Worked: Legs, glutes, shoulders, and core.
   • Related Guide: Check out “How to Set Up a Simple Dumbbell Workout Plan at Home” for a foundational approach.
2. Renegade Rows

   

   • How to Do It: Start in a plank position with hands gripping the dumbbells. Row one dumbbell toward your chest while keeping your body stable. Alternate sides.
   • Muscles Worked: Back, core, and stabilizing muscles.
3. Lunges with Bicep Curls

   

   • How to Do It: Step into a forward lunge while curling the dumbbells. Alternate legs.
   • Muscles Worked: Legs, glutes, and biceps.
4. Russian Twists

   

   • How to Do It: Sit on the floor with knees bent, holding one dumbbell. Lean back slightly and rotate your torso side to side.
   • Muscles Worked: Obliques and core.
5. Dumbbell Burpees

   

   • How to Do It: Perform a burpee while holding dumbbells. Include a push-up and an overhead press at the end.
   • Muscles Worked: Full body.
   • Explore More: Read “Explosive Power Training with Dumbbells for Intermediates” for advanced techniques.