Today I’m sharing a quick 30 minute HIIT workout that you can do at home with a pair of dumbbells.

It’s been awhile since I last shared of workout that I did on the blog, so I thought I’d recap my workout from yesterday morning before I share the details of today’s 30 minute HIIT workout. I’m still loving the Peloton app as I continue to workout at home. I think it’s as close as I’ll get to a gym workout at home. I’m terrible at creating workouts for myself despite being a personal trainer. It’s just so much easier to have someone else tell me what to do. I went with a chest and back workout with Andy Speer. He’s still my favorite trainer on there. Be sure to check out one of his workouts if you haven’t yet. My lats felt like they were on fire by the time I was done.

And now onto the 30 minute HIIT workout!

For this workout the only pieces of equipment you’ll need are a pair of dumbbells and a yoga mat if you’re working out on a hard surface. I like these dumbbells (affiliate links) and this yoga mat (affiliate link) is my favorite. If you’re looking for a different kind of workout, be sure to workout my workouts page. It’s easy to find the exact type of workout that you’re looking for over there. This workout is perfect if you want to get in a shorter workout but still want to work hard.

For this workout you’ll alternate 30 seconds of work with 30 seconds or rest or transition time. Start at the top of the list with the bent over rows and move your way down until you’ve completed the tricep extensions. You’ll want to go through the list three times for a total of 30 minutes for a full workout. I’ve shared descriptions of all of the exercises below just in case you need any tips.

Bent over rows

With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position. 

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Lateral raises

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

Curtsy lunges

Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left. 

Tricep extentions

Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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30 Minute HIIT Workout
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