20 Min DUMBBELL HIIT WORKOUT at Home | HIIT IT HARD Series Day 4

Welcome to Day 4 of the HIIT IT HARD Series!

Today it is a dumbbell HIIT workout! We will work through a series of movements to engage our entire core, along with quads, hamstrings, glutes, chest, back, shoulders and arms whilst our heart rate is up to challenge our body to maintain correct form.

This workout will work on improving your strength, muscular endurance, balance, body co-ordination, involve full body movements and requires adapting to go from one exercise straight to another!
With the high intensity aspect, improving our overall leave of fitness!

This full body HIIT workout with weights will turn your body into a fat burning machine for long after you have finished so is a great workout to incorporate into your routine!

Each exercise is performed for 20 seconds followed immediately by either squat to press or reverse crunch. Below are the exercises and relevant coupling exercise!

•After each of the following exercises, we go straight into SQUAT TO PRESS!!!

HIGH SQUAT
STATIC LUNGE
STATIC LUNGE
SUMO SQUAT
SUMO DEADLIFT SQUAT
ROMANIAN DEADLIFT
SHOULDER PRESS
UPRIGHT ROW
FRONTAL RAISE
DRIVING CAR
BENT OVER ROW
CURLS
CHEST PRESS
TRICEP PRESS

After each of the following exercises, we go straight into REVERSE CRUNCH

STRAIGHT ARM CRUNCH
RUSSIAN TWIST
STRAIGHT LEG CRUNCH
SIT UP TO PRESS
CRUNCH PULSE

Bent at knees or perform alternating leg lowers when lowering and in reverse crunches.

You will need a bottle of water handy and a mat!

Please make sure your form is maintained as best you can... some exercises require a slower pace such as Romanian deadlifts and reverse crunch with dumbbell....so just take this part that bit slower.

I hope you all enjoy this workout as much as I did and also as challenging!! 🤩

Cx

Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[GojoSan]

I did the 8 minute glute workout and this workout.. tell my cat I love him

[flurblewibble]

I’m so lucky I found your channel. Professionally shot, no gimmicks, excellent instruction. A huge range of variety in the workouts to literally suit all levels. I can honestly say it is by far the best home workout channel out there.

[bayournnr]

Whew! On one hand, the 20 minutes just flew by but on the other hand, thank goodness it was only 20 minutes as my mat is already a sweat puddle. You're the best, Caroline!

[GotchaGamesLegendz]

Finally a decent HIIT dumbell workout with good music and no uncessary cheerful chatting throughout. Love it. I'll be back!

[elizabethgoddard-hill]

I would love to see more of these quick, dumbbell workouts. Sometimes don’t have time for a full 50 minute workout and these are so great for a good quick sweat.

[siobhant]

Apparently you’re the only person that can get me to enjoy a workout. Thanks for being amazing!

[alliesandow]

I LOVE your videos! I like that you don’t talk, the upcoming workout window is fabulous, your non verbal cues, etc. I also really like the shorter workouts so that I can do more than one on any given day. You are doing a tremendous job and “thank you”😀🥳

[MichaelLewicki]

You are the HIIT Queen! And I’m here for it. Another smash, another day when I’m spent. Just brilliant. 👏

[donnadavie]

That was a brilliant brilliant workout loved it. I love a hiit with dumbbell. This one was amazing I’m so puffed out. The time flew by. 20 mins was perfect. So much content but not rushed. Thanks Caroline

[joycetsai]

Had to work overtime tonight to catch up on some overdue jobs but didn't want to skip a day of workout, so instead of continuing the HEAT program, I came here and accomplished this short HIIT routine!! I only used 15lbs today to not overworking myself (cause I still have a long day.... tonight) but still felt very amazing the full of energy vibe post workout! Thank you Caroline for always being there for me/my every needs!!! :D :D :D :D :D

[halinakouris]

Caroline... you are so strong! I hope one day I will have similar strength! I just need to keep on pushing and not get demotivated at the fact I’m weak 😂

[sweetyvee]

Just discovered your channel 2 weeks ago and I’m happy I did. I love how you stress on quality over quantity. Great videos. Effective and motivating!! I hope to be as strong as you.

[amykrupa-wyckoff]

I cannot get over her strength! So much strength in such a small, but fierce, lady. Fantastic workouts!!! This channel was just the change-up I needed.

[daudujosie]

This particular workout has become a staple workout for me. I do it almost every day in addition to my routine... It's so fun yet intense.. AMAZING JOB Caroline

[louiseheavens]

Proper follow along workouts, I'm a runner who largely shunned weights and I don't got to a gym but I've scavenged some dumbbells and bands and kettlebells and can honestly say these are amazing, I HAVE to do one every day and have even done them just before bed. It's paying off!

[noprob]

Nothing beats doing what you do... watching it definitely not enough... THANKS Caroline! You are really strong!

[ziva]

Two sessions with you and I already adore you. Thank you for showing everything in advance, reminding us to stand properly, not talking too much, being kind, nice and so down to Earth. I am so happy I found your channel!

[CarolFresta]

Dear Caroline thank you so much for your inspiring and carefully planned workouts. Since hiit week has begun I've already been able to complete 3 extremely tiring but gratifying workouts. It's amazing to see how far we're able to grow in strength, endurance and sheer will by following along to your incredible work. Please keep at it and thank you for keeping us fit and healthy during these challenging times. A warm hug from Lisbon, from Carol to Carol

[hiejabbal]

This is definitely my favourite dumbbell hiit to do in 20mins especially after a hard day at work! It fires up every muscle! Such a good workout in a short space of time! Thank you Caroline Girvan! 🌟

[adriannathornton]

This is the first workout of yours I have done. I love how it was comprehensive and challenging, and it was only 20 minutes. My shoulders were burning before the end. Thank you Caroline for this fabulous workout, and please, please, make more workouts that are 20-something minutes or less. Thanks!!