Beginner Difficulty with Intermediate Modifications provided
This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. All you need is a pair of dumbbells—every move is done standing, with zero jumping required. A bench or chair might be useful for a few optional modifications. With no repeated exercises and a focus on standing movements, this routine is perfect for those who love variety. Let’s get started!
Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings
Beginner HIIT Workout
DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly
DB Shoulder Press
Diagonal Chop
Side Leg Raise + Pulse / Supported
Standing Underhand Chest Press
Skaters / Modified
Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated
