300 CALORIE Dumbbell HIIT Routine | 30 Minute FULL BODY Muscle Toning and Fat Burning

I’m pretty sure I’ve mentioned before that I used to be a preschool teacher many moons ago.  I was incredibly well-suited for that job:  I like to boss people around, I find coloring with crayons very soothing, I enjoy a nice predictable routine, I’m pretty good at counting to 100, and damn if I don’t LOVE me a theme!  It just makes my tender heart happy when I can tie seemingly unrelated items together with a neat little bow.  Or… you know, interval timer.  🙂

I’ve put together enough of these number-themed workouts that I finally made a whole playlist on my YouTube channel so you can enjoy them like I do.  I warn you, though, these are sweaty workouts!  They move along quickly, and even though the exercises aren’t outlandish, they can be pretty tough.  Hence the title of this one.

You can either sweat it up with me, or take this handy-dandy printable breakdown with you on-the-go.  Let me know if you have any questions, I love to hear from you!

Calorie-Crushing CARDIO TONING HIIT with a DUMBBELL Workout Breakdown - Pahla B Fitness

300 CALORIE Dumbbell HIIT Routine | 30 Minute FULL BODY Muscle Toning and Fat Burning

Grab one dumbbell (I chose to go stay on the light end of the spectrum because of the speedy nature of this workout) and set your timer for 10 second intervals.  Do all of the exercises listed here before taking a 10-second rest, then repeat for 10 rounds.  Yes, ten.

Warm up with twenty seconds each of Arm Circles, High Knees and Booty Kickers, then go immediately to the main workout.

  • Goofy Jacks
  • Dumbbell X Marks the Spot (a/k/a, Woodchoppers)
  • Left Leg Reverse Lunge + Kick
  • Right Leg Reverse Lunge + Kick
  • Dumbbell Left Arm Squat + Press
  • Dumbbell Right Arm Squat + Press
  • Ice Skaters
  • Dumbbell Overhead Hinge
  • Dumbbell Left Arm Burpee + Press
  • Dumbbell Right Arm Burpee + Press

Finisher:  Keep your interval timer on.  Sit in a V-Sit Hold.  At the first beep, perform one V-Sit Crunch.  At the second beep, perform two V-Sit Crunches.  At the third beep, three Crunches, etc. until you reach ten V-Sit Crunches.

Post workout cool down includes a cobra stretch for your abs and back, pigeon pose for your glutes and hamstrings, child’s pose for your back and shoulders and arm stretches.

Follow along in real time with the video below.  If you have trouble viewing it, click here to watch it on YouTube:  https://youtu.be/AbdeECoSnhk


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