Full Body HIIT with Dumbbells

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Hi Everyone!

I think you are going to LOVE today’s workout! This will definitely be going on my favorites list.

For today’s routine grab some dumbbells. If you don’t have them you can use something from around the house to add resistance or complete the exercises with bodyweight. You will get in a great workout with or without the weights.

Adding resistance can be a great tool for gaining strength and leveling up your fitness while breaking through plateaus. So don’t be afraid to add some weight. For most of the exercises I used a 15 lb dumbbell. On the last exercise I used 12 lb dumbbells.


Let’s talk about meals. For the last month and a half I haven’t been making the healthiest food choices. I’ve been having lots of treats and more processed foods than I normally have. I never follow a strict diet, so that’s not a big deal, but I definitely feel better when I eat more fresh fruits and vegetables.

So I’m focusing on making better meal choices, and cooking larger portions so that I have healthy leftovers on hand.

Last night I made a huge batch of chicken and vegetable soup in the crockpot. It was loaded with broccoli, kale, spinach, bamboo shoots, and tomatoes. The night before we had salmon tacos.

Chicken and Vegetable Soup

I think having a healthy relationship with food is just as important as having nourishing meals. Food shouldn’t give you feelings of intense guilt if you’re eating less healthfully. However, you should also recognize when you need to make a shift to eating more nutritious meals.

I don’t usually use recipes when I cook, but I will try to make note of more meals so I can share additional recipes here.

I hope you all enjoy today’s workout! Let me know what you think!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Set your interval timer for 15 rounds of 10/50.

  1. Squat and Curl
  2. Side Hop
  3. Lunge Press: Right
  4. Lunge Press: Left
  5. Around the World Chest Press
  6. Mountain Weight Drag
  7. Tricep Drop Row
  8. Long Forward Hop with Short Hop Back
  9. Frogger Squat Pulse
  10. Boat Single Leg PRess
  11. Shuffle Lunge
  12. Bent Over Row: Right
  13. Bent Over Row: Left
  14. Side Lunge Jump Squat
  15. Squat Squeeze and Press

10 thoughts on “Full Body HIIT with Dumbbells

  1. Vena

    Wow. What a GREAT weighted workout. It was good on arms and legs. One of your best ! I loved the around the world shoulder one. Definitely felt that in a good way.
    As always thanks for the awesome free workout.

  2. Andria

    I loved the compound moves. Felt like everything was working. And, I hope you are feeling wonderful about how you look because you look AMAZING! I’ve been making some not great food choices too and gained about 6 lbs in quarantine (I did not even have a baby!). 🙂 Thanks for the inspiration yet again.

  3. Anonymous

    You are right, this is now one of my all time favourites! I have done this one over a dozen times in about 2 weeks.
    My heart rate pumps and always a great burn. The long forward hop and 3 short hops back is my favourite move.
    I love all the cardio weighted moves , the frogger pulse, the mountain climber drag.
    Super fun !
    Thank you Bender family!

  4. Sarah

    This is one of my favorites! Love all the new moves. I’ve been following you for several years now and LOVE all you do! Keep it up

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