Dumbbell Total-Body Intervals — 15 Min Foundation

15-minute intermediate HIIT workout for home or travel training. Includes 4 minutes of warm-up, 8 minutes of structured work/recovery intervals, and 3 minutes o

Duration

15 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

full-body, legs, back

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. Dumbbell goblet squat — Interval 1

   2 sets · 40 sec work / 20 sec recovery per round reps

   Hold one dumbbell at chest, squat with control and keep heels down. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

3. 3. Dumbbell bent-over row — Interval 2

   2 sets · 40 sec work / 20 sec recovery per round reps

   Hinge at hips, keep spine neutral and draw elbows toward ribs. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

4. 4. Dumbbell floor press — Interval 3

   2 sets · 40 sec work / 20 sec recovery per round reps

   Press weights from floor with controlled elbows and wrists stacked. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

5. 5. Reverse lunge — Interval 4

   2 sets · 40 sec work / 20 sec recovery per round reps

   Step back softly, bend both knees within comfortable range and alternate legs. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.