40-Minute Full Body Strength + HIIT | Dumbbells & Bodyweight Burn

Tap in for this 40-minute full body strength + HIIT workout is an intense dumbbell and bodyweight workout at home designed to burn fat, build lean muscle, and improve strength and conditioning.
If you’re looking for a full body HIIT workout with dumbbells, this session delivers a total body burn from start to finish.

This full body workout at home combines strength training and high-intensity interval training (HIIT) to maximize calorie burn, muscle activation, and endurance — all with minimal equipment.

🏋️ Workout Structure:

Warm-Up: Dynamic full body warm-up to activate muscles

Workout: Dumbbell Strength + Bodyweight HIIT finisher

Dumbbell Strength: 31 exercises using 40 seconds work / 20 seconds rest

Bodyweight HIIT Finisher: 11 exercises using 30 seconds work / 15 seconds rest

This 40-minute full-body dumbbell HIIT workout targets:

✅ Legs, glutes, chest, back, shoulders, arms, and core

✅ Fat loss and calorie burning

✅ Strength, muscle tone, and endurance

🔥 Expect a sweaty, challenging full-body HIIT session that pushes both strength and cardio limits.

🧰 Equipment Needed: dumbbells + fitness mat

Workout Details:

0:00 Intro
1:10 Warm Up
4:35 Dumbbells
5:02 Suitcase Squat + Lateral Raise
6:02 Staggered Thruster (R)
7:02 Staggered Thruster (L)
8:02 DB Push-Up + Shoulder Tap
9:02 Alt Single Chest Press
10:02 Back Rows
11:02 Trap Rows
12:02 Reverse Lunges
13:02 Skull Crusher + Flutters
14:02 DB Hold + Leg Extension
15:02 3 Front Squats + Arnold Press
16:02 Kneeling Underhand Row (R)
17:02 Kneeling Upright Row (R)
18:02 Kneeling Underhand Row (L)
19:02 Kneeling Upright Row (L)
20:02 Straight Curls
21:02 Overhead Triceps Extension
22:02 Close Grip Press
23:02 Sumo Squat Hold + Curl
24:02 RDL + Clean + Press
25:02 Elevated Squats
26:02 Front Raise
27:02 Double Walking Lunges
28:02 Alt Side Lunge
29:02 Swings
30:02 Reverse Flys
31:02 Snatches
32:02 Hold Rows
33:02 Curtsy Lunge + Calf Raise
34:02 Squat + Knee to Elbow
35:02 Sit-Up + Twist
35:50 Bodyweight HIIT
36:13 2 Wide to 2 Narrow Push-ups
36:58 2 Pop Squats to 2 Switch Lunges
37:43 Step Through Lunges (R)
38:28 Step Through Lunges (L)
39:13 Dolphin Plank
39:58 3 Plank Jacks to 3 Plank Jumps
40:43 Downdog Knee Tuck (R)
41:28 Downdog Knee Tuck (L)
42:13 Bicycle Crunches
42:58 Mnt Climbers
43:43 Burpee