30-Minute Dumbbell HIIT Workout | Full Body SUPERSET Workout (40-30-20 Timed Intervals)

An efficient Full Body Dumbbell HIIT WORKOUT that pairs strength training exercises with cardio conditioning.

Supersets are back-to-back exercises on repeat, with minimal rest in between. In this case the workout is divided into 2 circuits -- lower body and upper body. It's a FULL BODY BURN 🔥!

✨THE WORKOUT: 30-Minute Dumbbell HIIT Workout (Full Body SUPERSET)✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells.

I recommend 8-20 lbs depending on your fitness level. I'm using 12 lbs in this video.

*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️8 Dumbbell HIIT Exercises
✔️Time Drop Format (set one is 40 seconds of work, 20 seconds rest; set two is 30 seconds of work, 15 seconds rest; set three is 20 seconds work, 10 seconds rest)
✔️Repeat Each Superset x3 Sets

►Workout Outline:

Superset Circuit One: LOWER BODY
1️⃣ Strength: Alternating Lateral Lunges
2️⃣ Cardio: Runner Lunge
3️⃣ Strength: Dumbbell Squat
4️⃣ Cardio: Dumbbell Swing + Lateral Hop

Superset Circuit Two: UPPER BODY
1️⃣ Strength: 2 Bear Crawl Back Rows + 2 Tricep Dips
2️⃣ Cardio: Punch Jacks
3️⃣ Strength: Bicep Curl + Overhead Shoulder Press
4️⃣ Cardio: Push Up + Burpee + Bicep Curl

►TIME STAMPS:
00:00 Warm Up
06:30 Superset 1: Lower Body
17:15 Superset 2: Upper Body
27:42 Cool Down

❤️ Learn more about the benefits of superset workouts in this post:

► Cue up your favorite music, press 'play', and let's knock it out!
_________________________________________________________
TRY more of my Full Body Dumbbell HIIT Workouts:
_________________________________________________________

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

►FOLLOW On Instagram:

_________________________________________________________
#fullbodyworkout #hiitworkout #dumbbellworkout

[kw]

Another amazing workout! You are putting so much fantastic content out there....I am loving trying all your new workout styles and routines. There is no chance of getting bored of exercise working out with you! xx This 40-30-20 HiiT is a great way to workout....I’m just so grateful it was runner lunges and not split jumps 😅
Ps It looks like you’re back into your full press-ups again post baby, amazing 👊 I’m still here on my knees but maybe one day 💭😆

[firenzie]

That format is so intense! I can really feel that kicks my butt 😂 Great mix of cardio and strength

[HeatherJonczak-xepj]

In the 10 months I have been doing NML videos, I never did this one. I loved the format! Feeling strong! Was able to do all of the burpee pushups from my knees today! 😅

[redridinghood]

Day1 ✅ done. Did it before everyone got up. What a way to start a Sunday! Thank you 🙏

[lisabove]

I'd love you to film another one like this! Fast and effective.

[morganweidemann]

Forgot how much I love this format. Might be my favorite format of all time! 🤩 so great for a Friday workout.

[julianaradomski]

I specifically remember this workout coming out, can't believe it was 3 plus years ago. I have DOUBLED the weights I use since it came out!

[brianamezengia]

Love this one! I needed that good stretch after the supersets.

[Meganhamilton]

I forgot how much I loved that format 🎉

[laurenlizzy]

First and foremost- I LOVED this workout! Feeling so strong. But I also wanted to mention that I really appreciate how intentional and thorough your warmups are! I always feel so ready to push hard, trusting that my body is prepped for what's to come.

[lillianhernandezpaz]

Day 5 down, enjoyed this workout, tough but made it through, definitely worked up a sweat!!!!

[debv]

I LOVED this workout. I grabbed my 12 pound dumbbells and went for it. The format was amazing, your form cues and modification options are appreciated. Let’s just say my 60 year old self hung tough, stayed with the 12s, yet I was slightly slower on transitions. Yes. You. Can. when you say this. So motivational. Every time. Your cool down and stretch...the best. Thank you.

[feruzahijra]

I remember doing this workout long time ago and it felt good to do it again

[emiliemoyer]

Doing the 30 day challenge and I forgot how much I LOVE this workout! Favorite format and goes SO fast!

[tifanireed]

I just found your channel. You are kicking my butt, but I’ve never felt more energized! Love it!

[harrietwilks]

just love NML. best workouts for all levels

[zaphireniatheodoraki]

This really flies by! I remember that I had done it in my third trimester in low impact style and wanted to come back to it when baby was out and do those punch jacks the way they're supposed to be done, with power and sass! Six months postpartum now and I think I crushed it 😅
Next milestone is to do full push ups instead of modified, but this may take some more time. Anyway, doing a NML workout is always tough but satisfying ❤️💪

[pamheinrich]

Love the 40-30-20 Superset format! Do more!

[rebekah]

I have never done this one before but loved the format of 2 sets and drop time format! Used 20lbs!!

[laurisa]

These are definitely my favorite workouts! Great mix of cardio and strength, quick and intense!