This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop

This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop

If you’re pressed for time and want to work your entire body, we've got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core, and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps, and more—every muscle gets a turn.

Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women's Health 28-Day Workout Challenge.

What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that's a goal of yours, and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!

Time: 20 minutes | Equipment: None | Good for: Full body

Instructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.

Follow along with the full workout in this video and get detailed instructions on how to do each move below:

(Hearst Owned)

Grab dumbbells and follow along with Ariel Belgrave, CPT, through this arms, legs, and core workout—part of the WH 28-day workout challenge 2023.