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| Meta Title | Try my dumbbell HIIT workout for a full-body burn at home | Men's Fitness |
| Meta Description | This fat-burning home dumbbell HIIT workout requires just one pair of light to medium-weight dumbbells and enough room to swing them |
| Meta Canonical | null |
| Boilerpipe Text | For this workout, you’ll need a pair of
adjustable dumbbells
or a dumbbell set and enough room to drop down into a burpee or swing a weight around. HIIT workouts tend to be short, and this home dumbbell HIIT workout can be performed in as little as 25 minutes – perfect for your new pre-summer fitness regime.
And while you do need to set some time aside for slower, steadier cardio, for most people a short HIIT workout is a far more attractive option than spending an hour in the gym or pounding the pavements endlessly.
Similarly, if motivation is a problem, HIIT could be the answer, because the intense, dynamic and challenging nature of the workouts mean that they are always engaging. You’ll get tired, for sure, but you won’t be bored.
This dumbbell circuit starts with squats, the classic exercise found in
dumbbell leg workouts
, and a fundamental human movement pattern, followed by the renegade row, which is one of the most challenging and effective
upper-body dumbbell exercises
around.
The important thing to remember, however, is that it’s the quality of your reps that count, so take your time.
Then, the third exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise.
The two arms exercises at the end of the circuit are less demanding on your heart and lungs but ensure that you get a solid
full-body dumbbell workout
.
How to do this home dumbbell HIIT workout
Do 12 reps of each exercise (6 each side for the renegade row)
Move from one exercise to the next with minimal rest
At the end of one round, rest for 2 minutes
Do 4 circuits in total
Exercises in this home dumbbell HIIT workout
1a.
Dumbbell squat
1b.
Dumbbell overhead press
1c.
Dumbbell push-up renegade row
1d.
Dumbbell swing
1e.
Dumbbell hammer curl
1f.
Dumbbell triceps extension
1a. Dumbbell squat
Why I like it:
First up in this dumbbell HIIT workout, the dumbbell version of this classic legs move will also develop your grip because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your
back muscles with the dumbbells
, too.
How to do a dumbbell squat:
Stand with your chest up and core braced, holding a dumbbell in each hand
Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start
1b. Dumbbell overhead press
Why I like it:
Â
Your aim here should be to go as heavy as possible because the rep count is comparatively low. As well as using the
dumbbells to build shoulder strength
and size, this dumbbell HIIT workout move also targets your core because you have to stabilise your torso.
Â
How to do a dumbbell overhead press:
Stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards
Press the weights directly overhead so your arms are straight, then return slowly to the start
1c. Dumbbell push-up renegade row
Why I like it:
This is a demanding exercise so you do it while you’re fresh. You
work your chest muscles with the dumbbells
during the push-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck.
How to do a dumbbell push-up renegade row:
Start in a push-up position, holding a dumbbell in each hand
Perform a push-up then, keeping your core braced, row your right hand up, leading with your elbow
Lower it back to the floor
Alternate sides with each rep
1d. Dumbbell swing
Why I like it:
This should be done as an explosive, high-energy exercise. Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of this dumbbell HIIT workout for a greater fat burn.
Â
How to do a dumbbell swing:Â
Stand holding a dumbbell between your legs
Bend forwards, hinging at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height
Â
1e. Dumbbell hammer curl
Why I like it:
 The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.
Â
How to do a dumbbell hammer curl:
Stand with your chest up and core braced, holding a dumbbell in each hand with palms facing each other
Keeping your elbows tight to your sides, curl the weights up to shoulder height
Slowly lower the weights to the start
1f. Dumbbell Triceps Extension
Why I like it:
Â
This is one of the few moves in this dumbbell HIIT workout that effectively isolates the
triceps muscles with dumbbells
, giving you balanced gains in your upper arms after the previous exercise and more all-over muscle mass to help you burn fat.
How to do a dumbbell triceps extension:
Stand tall with your chest up and core braced, holding a dumbbell in both hands behind your head with your elbows pointing up
Straighten your arms to lift the weights, then lower them to return to the start
If you need a
new set of dumbbells
, I’d recommend trying the Jordan Fitness Premium Urethane Dumbbells.
Photography: Glen Burrows, Tom Miles, Danny Bird |
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[Home](https://mensfitness.co.uk/) / Try my dumbbell HIIT workout for a full-body burn at home
# Try my dumbbell HIIT workout for a full-body burn at home
## High-intensity interval training like this dumbbell HIIT workout offers a highly effective (and sweaty) fast track to fat loss at home.
[](https://mensfitness.co.uk/author/isaacwilliams/)
[Isaac Williams](https://mensfitness.co.uk/author/isaacwilliams/)
22 October 2025 / 11:49 BST
22 October 2025 / 11:49 BST
For this workout, you’ll need a pair of [adjustable dumbbells](https://mensfitness.co.uk/review-category/reviews/best-adjustable-dumbbells/) or a dumbbell set and enough room to drop down into a burpee or swing a weight around. HIIT workouts tend to be short, and this home dumbbell HIIT workout can be performed in as little as 25 minutes – perfect for your new pre-summer fitness regime.
And while you do need to set some time aside for slower, steadier cardio, for most people a short HIIT workout is a far more attractive option than spending an hour in the gym or pounding the pavements endlessly.
Similarly, if motivation is a problem, HIIT could be the answer, because the intense, dynamic and challenging nature of the workouts mean that they are always engaging. You’ll get tired, for sure, but you won’t be bored.
This dumbbell circuit starts with squats, the classic exercise found in [dumbbell leg workouts](https://mensfitness.co.uk/workouts/dumbbell-only-leg-workout/), and a fundamental human movement pattern, followed by the renegade row, which is one of the most challenging and effective [upper-body dumbbell exercises](https://mensfitness.co.uk/workouts/upper-body-dumbbell-workout/) around.
The important thing to remember, however, is that it’s the quality of your reps that count, so take your time.
Then, the third exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise.
The two arms exercises at the end of the circuit are less demanding on your heart and lungs but ensure that you get a solid [full-body dumbbell workout](https://mensfitness.co.uk/workouts/full-body-dumbbell-workout/).
### Why you can trust the workouts in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors – in the form of the monthly Men’s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. This dumbbell HIIT workout was devised by ex-MF editor Isaac Williams.
### How to do this home dumbbell HIIT workout
- Do 12 reps of each exercise (6 each side for the renegade row)
- Move from one exercise to the next with minimal rest
- At the end of one round, rest for 2 minutes
- Do 4 circuits in total
### Exercises in this home dumbbell HIIT workout
**1a. [Dumbbell squat](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-squat) 1b. [Dumbbell overhead press](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-overhead-press) 1c. [Dumbbell push-up renegade row](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-press-up-renegade-row) 1d. [Dumbbell swing](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-swing) 1e. [Dumbbell hammer curl](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-hammer-curl) 1f. [Dumbbell triceps extension](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-triceps-extension)**
#### 1a. Dumbbell squat
**Why I like it:** First up in this dumbbell HIIT workout, the dumbbell version of this classic legs move will also develop your grip because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your [back muscles with the dumbbells](https://mensfitness.co.uk/workouts/best-dumbbell-exercises/), too.
**How to do a dumbbell squat:**
- Stand with your chest up and core braced, holding a dumbbell in each hand
- Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start
#### 1b. Dumbbell overhead press
****Why I like it:**** Your aim here should be to go as heavy as possible because the rep count is comparatively low. As well as using the [dumbbells to build shoulder strength](https://mensfitness.co.uk/workouts/dumbbell-shoulder-workout/) and size, this dumbbell HIIT workout move also targets your core because you have to stabilise your torso.
**How to do a dumbbell overhead press:**
- Stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards
- Press the weights directly overhead so your arms are straight, then return slowly to the start
#### 1c. Dumbbell push-up renegade row
****Why I like it:**** This is a demanding exercise so you do it while you’re fresh. You [work your chest muscles with the dumbbells](https://mensfitness.co.uk/workouts/dumbbell-chest-core-workout/) during the push-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck.
**How to do a dumbbell push-up renegade row:**
- Start in a push-up position, holding a dumbbell in each hand
- Perform a push-up then, keeping your core braced, row your right hand up, leading with your elbow
- Lower it back to the floor
- Alternate sides with each rep
#### 1d. Dumbbell swing
**Why I like it:** This should be done as an explosive, high-energy exercise. Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of this dumbbell HIIT workout for a greater fat burn.
**How to do a dumbbell swing:**
- Stand holding a dumbbell between your legs
- Bend forwards, hinging at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height
#### 1e. Dumbbell hammer curl
****Why I like it:**** The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.
**How to do a dumbbell hammer curl:**
- Stand with your chest up and core braced, holding a dumbbell in each hand with palms facing each other
- Keeping your elbows tight to your sides, curl the weights up to shoulder height
- Slowly lower the weights to the start
#### 1f. Dumbbell Triceps Extension
****Why I like it:**** This is one of the few moves in this dumbbell HIIT workout that effectively isolates the [triceps muscles with dumbbells](https://mensfitness.co.uk/workouts/dumbbell-triceps-workout/), giving you balanced gains in your upper arms after the previous exercise and more all-over muscle mass to help you burn fat.
**How to do a dumbbell triceps extension:**
- Stand tall with your chest up and core braced, holding a dumbbell in both hands behind your head with your elbows pointing up
- Straighten your arms to lift the weights, then lower them to return to the start
***If you need a [new set of dumbbells](https://mensfitness.co.uk/review-category/reviews/best-dumbbell-sets/), I’d recommend trying the Jordan Fitness Premium Urethane Dumbbells.***
Photography: Glen Burrows, Tom Miles, Danny Bird
[](https://www.google.com/preferences/source?q=https://mensfitness.co.uk/) [](https://apple.news/TvSwvd7sgT1aYQFe4ZLWX6A)
[](https://mensfitness.co.uk/author/isaacwilliams/) **Isaac Williams** Former Men's Fitness Editor
#### About
Former MF editor Isaac combines close to a decade’s experience in fitness publishing with a keen interest in all things exercise and sport. Although strength training is his primary passion, he's also an occasional ultramarathon runner, with one particular career high/lowlight being a 24-hour 'race' around Tooting Bec Athletics Track (never again).
[ ](https://shop.kelsey.co.uk/subscribe/mens-fitness-magazine?offer=mf326&source=mf326bsf&channel=brsite&utm_source=brand&utm_medium=brand-site-footer-banner&utm_campaign=mens-fitness-23.99-offer)
You may also like...
- [ 9th April 2026 Whatever level of runner you are, check out my strength workout for runners Targeted strength and active mobility training is vital to preventing injury, overcoming frustrating niggles and enabling you to run faster by Harvey Lawton](https://mensfitness.co.uk/workouts/strength-workout-for-runners/)
- [ 27th March 2026 Looking to boost your running performance? Try my core workout for runners To boost your running power, efficiency and durability, your core muscles need to be trained for the unique biomechanics of running by Mark Bailey](https://mensfitness.co.uk/workouts/core-workout-for-runners/)
- [ 25th March 2026 Add my strength exercises for runners to your training Manor London head coach and lululemon ambassador Ben John offers a five-move workout to aid your running by Isaac Williams](https://mensfitness.co.uk/workouts/strength-exercises-for-runners/)
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| Readable Markdown | For this workout, you’ll need a pair of [adjustable dumbbells](https://mensfitness.co.uk/review-category/reviews/best-adjustable-dumbbells/) or a dumbbell set and enough room to drop down into a burpee or swing a weight around. HIIT workouts tend to be short, and this home dumbbell HIIT workout can be performed in as little as 25 minutes – perfect for your new pre-summer fitness regime.
And while you do need to set some time aside for slower, steadier cardio, for most people a short HIIT workout is a far more attractive option than spending an hour in the gym or pounding the pavements endlessly.
Similarly, if motivation is a problem, HIIT could be the answer, because the intense, dynamic and challenging nature of the workouts mean that they are always engaging. You’ll get tired, for sure, but you won’t be bored.
This dumbbell circuit starts with squats, the classic exercise found in [dumbbell leg workouts](https://mensfitness.co.uk/workouts/dumbbell-only-leg-workout/), and a fundamental human movement pattern, followed by the renegade row, which is one of the most challenging and effective [upper-body dumbbell exercises](https://mensfitness.co.uk/workouts/upper-body-dumbbell-workout/) around.
The important thing to remember, however, is that it’s the quality of your reps that count, so take your time.
Then, the third exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise.
The two arms exercises at the end of the circuit are less demanding on your heart and lungs but ensure that you get a solid [full-body dumbbell workout](https://mensfitness.co.uk/workouts/full-body-dumbbell-workout/).
### How to do this home dumbbell HIIT workout
- Do 12 reps of each exercise (6 each side for the renegade row)
- Move from one exercise to the next with minimal rest
- At the end of one round, rest for 2 minutes
- Do 4 circuits in total
### Exercises in this home dumbbell HIIT workout
**1a. [Dumbbell squat](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-squat) 1b. [Dumbbell overhead press](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-overhead-press) 1c. [Dumbbell push-up renegade row](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-press-up-renegade-row) 1d. [Dumbbell swing](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-swing) 1e. [Dumbbell hammer curl](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-hammer-curl) 1f. [Dumbbell triceps extension](https://mensfitness.co.uk/workouts/home-dumbbell-hiit-workout/#dumbbell-triceps-extension)**
#### 1a. Dumbbell squat
**Why I like it:** First up in this dumbbell HIIT workout, the dumbbell version of this classic legs move will also develop your grip because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your [back muscles with the dumbbells](https://mensfitness.co.uk/workouts/best-dumbbell-exercises/), too.
**How to do a dumbbell squat:**
- Stand with your chest up and core braced, holding a dumbbell in each hand
- Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start
#### 1b. Dumbbell overhead press
****Why I like it:**** Your aim here should be to go as heavy as possible because the rep count is comparatively low. As well as using the [dumbbells to build shoulder strength](https://mensfitness.co.uk/workouts/dumbbell-shoulder-workout/) and size, this dumbbell HIIT workout move also targets your core because you have to stabilise your torso.
**How to do a dumbbell overhead press:**
- Stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards
- Press the weights directly overhead so your arms are straight, then return slowly to the start
#### 1c. Dumbbell push-up renegade row
****Why I like it:**** This is a demanding exercise so you do it while you’re fresh. You [work your chest muscles with the dumbbells](https://mensfitness.co.uk/workouts/dumbbell-chest-core-workout/) during the push-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck.
**How to do a dumbbell push-up renegade row:**
- Start in a push-up position, holding a dumbbell in each hand
- Perform a push-up then, keeping your core braced, row your right hand up, leading with your elbow
- Lower it back to the floor
- Alternate sides with each rep
#### 1d. Dumbbell swing
**Why I like it:** This should be done as an explosive, high-energy exercise. Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of this dumbbell HIIT workout for a greater fat burn.
**How to do a dumbbell swing:**
- Stand holding a dumbbell between your legs
- Bend forwards, hinging at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height
#### 1e. Dumbbell hammer curl
****Why I like it:**** The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.
**How to do a dumbbell hammer curl:**
- Stand with your chest up and core braced, holding a dumbbell in each hand with palms facing each other
- Keeping your elbows tight to your sides, curl the weights up to shoulder height
- Slowly lower the weights to the start
#### 1f. Dumbbell Triceps Extension
****Why I like it:**** This is one of the few moves in this dumbbell HIIT workout that effectively isolates the [triceps muscles with dumbbells](https://mensfitness.co.uk/workouts/dumbbell-triceps-workout/), giving you balanced gains in your upper arms after the previous exercise and more all-over muscle mass to help you burn fat.
**How to do a dumbbell triceps extension:**
- Stand tall with your chest up and core braced, holding a dumbbell in both hands behind your head with your elbows pointing up
- Straighten your arms to lift the weights, then lower them to return to the start
***If you need a [new set of dumbbells](https://mensfitness.co.uk/review-category/reviews/best-dumbbell-sets/), I’d recommend trying the Jordan Fitness Premium Urethane Dumbbells.***
Photography: Glen Burrows, Tom Miles, Danny Bird |
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| Root Hash | 11444202469585099412 |
| Unparsed URL | uk,co,mensfitness!/workouts/home-dumbbell-hiit-workout/ s443 |