30 min Sweat & Sculpt – Full Body HIIT, with weights

Full Body HIIT with Dumbbells | 2 Rounds | No Repeat per Round. This 30-minute full body HIIT workout will challenge your strength and endurance using just a pair of dumbbells. No repeat within each round — 12 unique exercises done twice (2 total rounds), for a balanced sweat from head to toe.

Workout structure:
• Warm-up – 5 exercises (30 sec on / 10 sec rest)
• Main workout – 12 exercises (6 standing, 6 on the mat)
→ Format: 45 sec work / 15 sec rest
→ 30 sec break between rounds
→ Total: 2 full rounds (24 exercises)
Cool-down – 5 exercises (30 sec on / 10 sec rest)

I use 2 dumbbells (4 kg / ~9 lbs each), but feel free to adjust the weight to match your level. High-impact moves can be swapped for low-impact alternatives — listen to your body and modify when needed. Grab your weights, hit play, and let’s get stronger together!