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Get Shredded with this HIIT Lower Body Workout With Dumbbells

Today’s…

workout of the day, we are going to be doing a HIIT Lower Body Workout With Dumbbells. This is a great full body to do if you are short on time and looking for an efficient workout targeting lower body. You can get this workout done from home if you have a set of dumbbells or if you use body weight instead. 

Cardio Round 1…

For today’s cardio, we are going to doing 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of mountain climbers. We will do this for a total of 2 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 13 exercise workout broken out into 3 circuits, which we will do 3 times. We will do each exercise for a total of 30 seconds or 20 seconds before moving onto the next. After each round take about a 30 second break. Dumbbells have been incorporated into some of the exercises to help build muscle. 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each. Abs have also been incorporated into each of the circuits so you should get a good burn with this HIIT Workout! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

HIIT Lower Body Workout With Dumbbells:

HIIT Lower Body Workout With Dumbbells

3 rounds of the following:

 – 30 seconds of jog in place

 – 30 seconds of jumping jacks

 – 30 seconds of mountain climbers

 – 30 seconds rest

 

3 rounds of the following:

 – 30 seconds of dumbbell goblet squat

 – 30 seconds of backward lunge (right leg)

 – 30 seconds of backward lunge (left leg)

 – 20 seconds of dumbbell split squat (right leg)

 – 20 seconds of dumbbell split squat (left leg)

 – 30 second rest

 

3 rounds of the following:

 – 30 seconds of skater hops

 – 30 seconds of high plank leg raises

 – 30 seconds of fire hydrant (right leg)

 – 30 seconds of fire hydrant (left leg)

 

3 rounds of the following:

 – 30 seconds of touchdown lunges

 – 30 seconds of jump squats

 – 30 seconds of side lunges

 – 30 seconds of bridge pose

 – 30 second rest

 

1 round of the following:

 – 30 seconds of toe touches

 – 30 seconds of v-ups

 – 30 seconds of Russian twists

 – 30 seconds of heel taps

Jog In Place:

Jumping Jacks:

Mountain Climbers:

Goblet Squat:

Backward Lunge (Right leg):

Dumbbell Split Squat:

Skater Hops:

High Plank Leg Raises:

Fire Hydrant:

Touchdown Lunges:

Jump Squat:

Side Lunges:

Bridge Pose:

Toe Touches:

V-Ups:

Russian Twists:

Heel Taps:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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