HIIT Workout at Home – 15 Minute HIIT Workout with Dumbbells

This 15 minute HIIT workout at home only requires dumbbells and is a great way to get in an effective workout in just a short amount of time.

This HIIT workout at home is a total body workout that combines cardio and strength trainer for an effective workout in just 15 minutes.

Oh ladies, do I have a sweaty one for you today! But you will love this new workout for our 15 Minute Workout Series. 

This is a High-Intesity Interval Workout — also know as a HIIT workout. It only uses only a set of dumbbells, which means it’s perfect to do at home.

This quick HIIT will get you cardio, strength, and a total body workout in just under 15 minutes. You’ll love adding this to your workout schedule. 

Click here to Jump down to the High-Intensity Interval Workout Video

The Benefits of High-Intensity Interval Training

Before we get into the workout, I want to explain some of the benefits of HIIT incase it’s a new style of training for you.

There are so many benefits when it comes to incorporating HIIT workouts into your weekly exercise routine. And when you regularly add HIIT routines into your workouts you’ll not only feel better, but you’ll look better too with decreased body fat and improved cardiovascular health. 

Here are a few ways HIIT workouts can improve your life.

Reduce Body Fat + Increase Metabolism

HIIT routines have been proven to improve your metabolism, which means that you will be reducing body fat.

When you’re working in the “high-intesity interval”, your body is in it’s the anaerobic zone (where you are gasping for breath). This increase the “fat burning” response in your body and is actually called excess post-exercise oxygen consumption, or EPOC.

EPOC is basically an oxygen debt for your body. It’s the amount of oxygen required to restore your body to its normal, resting metabolism. Basically, it means your body will continue to burn calories long after you’ve finished exercising — possibly even 24 hours after your workout!

Improve Cardiovascular Health

High-Intensity Interval Training is all about cardio training, and pushing towards your body’s threshold — in a good way! 

When you are constantly pushing your body to work harder during intense exercise you are improving measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol. (source)

Over time this will leading to your heart functioning better, and a lower resting heart rate. These all good things for heart health!

Time Efficient

As a personal trainer for over 15 years I can not tell you have many times I have heard women say they “don’t have any time” to fit in a workout — like in the thousands, probably.

And that is exactly why I created the 15 Minute Sweat Series, because we are ALL busy and we all have a million things on our plate.

But finding just 15 minutes to workout at home is a more realistic and efficient way to fit in exercise than driving to and from the gym, and spending an hour working out.

And HIIT workouts are the perfect workout for a quick 15 minute way to sweat. 

That’s because high-intensity intervals are meant to be short. These short bursts of high intensity are will boost up your heart rate and metabolism QUICKLY for a time efficient workout.

A HIIT Workout with Dumbbells

Equipment Needed

All you need for this workout today is a set of dumbbells. You can also use a yoga mat if you would like for comfort. 

I would recommend a medium set of dumbbells for this workout, since you will be mostly using the dumbbells for upper body and core exercises. 

A set of 8-12 pound weights should be great for most women, but use what works for your body.

Workout Instructions

You follow the full-length workout video below, where I will be teaching and demonstrating each exercise with you.

Or you can perform these exercises on your own at your own pace. I have included a guide for how to do each exercise down below.

HIIT Workout at Home using Dumbbells

This quick 15 minute HIIT workout will increase cardio training, strengthen your upper body, and train your core. It’s a full-body workout in a short amount of time.

This routine is great for beginners and advanced exerciser alike. If you are stronger, simply increase your dumbbell weight to an added challenge.

Warm Up


Come down onto the floor and place your hands under your shoulders. Keep your stomach tight by engaging your core. Think of squeezing your glutes and legs and press the floor away from you to engage your chest and shoulders. Hold for 30 seconds.

Booty Clams

Lay on your RIGH side, with your knees bent, and your hips, knees, and feet all stacked. Working your LEFT leg first, squeeze your booty to externally rotate your left leg opening the knee up towards the sky. Be sure you don’t rotate the hip back and keep the abs engaged. Complete 20 repetitions before switching to lay on your LEFT side and working your RIGHT leg. 

Bodyweight Jump Squats

Muscles targeted: Quadriceps (front of legs), Hamstrings (back of legs), Gluteus Maximus (butt), Calves

How to Do Jump Squats:

  1. You can place your dumbbells off to the side for this exercise. Start standing with your feet shoulder-width apart and your knees and toes slightly turned out. Keep your core engaged and chest lifted as you sit your hips back into a squat position, keeping your weight in your heels. You can bring your hands in front of you, or do what feels comfortable with them.
  2. From the bottom of the squat power up through your heels as you quickly come back up and jump both feet in the air, squeezing your glutes at the top.
  3. Softly land on your feet, and right away lower back down into your squat position as seamlessly as possible, and go right into the next jump.
  4. Complete 15 repetitions.

Plank Row

Muscles targeted: Rectus Abdominus, Transverse Abdominus, Obliques (ab + core muscles), Glutes (butt), Rhomboids, Latisimuss Dorsi Upper Back, Deltoids (shoulders), Biceps, Triceps, Chest

How to Do Plank Rows:

  1. Start in the high plank position holding the weights in your hands, and your hands under your shoulders. Engage your core and look about one foot in front of your hands to keep your neck in line with your spine. (For a little more stability you can walk your feet hip-width apart, if needed.)
  2. Now using the RIGHT arm, bend your elbow to row the arm arm up bringing the dumbbell up towards your waist. As you come into the row, be sure that you are not rotating your hips by keeping your obliques engaged. 
  3. With control, lower the RIGHT weight back down to your starting position, and repeat the row on the left arm. 
  4. Complete 10 repetitions on each side for a total of 20 reps.

Dumbbell Roll Ups

Muscles targeted: Core, Spine stabilizers, chest + shoulder stabilizers

How to Do a Dumbbell Roll Up:

  1. Place one dumbbell off to the side, and lay down on your back holding on to the other dumbbell with a hand on each end. Press the dumbbell up towards the sky and keep your elbows very slightly bent so that they are not locking out.
  2. Now engage your core to tuck your pelvis and flatten your low back to the mat. Start to curl your head, neck, and shoulders off the mat as you continue to press the dumbbell up towards the sky. Continue to keep rolling up to a seated position, still with the weight pressing up so that it is now over your head.
  3. Hold this seated position at the top, and then slowly and with control roll your spine back down to your ling starting position. Try to focus on each vertebrae peeling off the mat, and placing each one back down as you roll down.
  4. Complete 15 roll ups.


Cobra Stretch

Roll into a lying position on your stomach with your elbows and forearms on the mat, parallel to each other. Draw you chest forward between your arms and you pull your shoulder blades down your back, arching your back. Continue to engage your abs as you stretch in this position to protect your low back. Hold for 15-20 seconds.

Thread the Needle Child’s Pose

From your cobra stretch push your hips up and sit them back onto your heels into a child’s pose with your arms reaching in front of you. Keep the RIGHT arm in front and thread the LEFT arm underneath the right one to stretch between the shoulder blade. Hold the stretch with the LEFT arm for 15-20 seconds and then switch arms.

Quadriceps Stretch

Come up to a standing position with your feet hip-distance apart. Bring your RIGHT foot back behind you as if you were bringing your RIGHT heel to your RIGHT booty cheek. Grab the top arch of your foot, as you aim to keep your knees glued together, stretching the front of your RIGHT leg. Hold 15-20 seconds and then switch legs.

Frequently Asked Questions

Are home HIIT workouts effective?

Yes! Most HIIT workout require very little equipment if any at all, so they are great to do at home. 

Many times you are using your own bodyweight or a simple set of dumbbells for HIIT routines, so there is no gym required.

Is 15 minutes of HIIT effective?

Absolutely! Because high-intensity intervals can not be done for a long period of time, a 15 minute session is the perfect amount of time to get in a great HIIT workout, as well as some strength training too.

This 15 minute routine will give you a warm up, your high-intesity workout, and a stretch quickly so that you can get on with your day.

Can you lose weight doing HIIT at home?

Yes, as mentioned above HIIT workouts are great for increasing EPOC, and you’ll be burning calories and fat ALL DAY LONG after a quick and effective HIIT routine.



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