Full Body HIIT Workout With Weights | We all know that High-intensity interval training is an awesome fat-burning workout. But, what’s better is to do it with weights! Full Body HIIT Workout With Weights | The traditional HIIT is already great for toning your body and burning calories. It's even better if you do it with weights!

9 Minute Full Body HIIT Workout With Weights

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We all know that HIIT (High-intensity interval training) is an awesome fat-burning workout. But, what’s better is to do it with weights. Yes, a HIIT workout with weights!

The traditional HIIT is already great for toning your body and burning calories. To enhance these effects, you can combine your workout with weight to instantly boost the number of calories you burn.

By adding weights into your HIIT workouts, you can expect your body shape and weight to improve faster.

Another benefit of doing HIIT workouts with weights is you can target specific muscles. For example, you can look for HIIT exercises that target and work on your core, hips, butt or shoulders that some may require weights to make them intense.

Imagine it as a supercharged HIIT session which is perfect to move towards your body goals.

If you’re not sure what are the exercises you can do, fret not, we will go through some of the amazing exercise you can do right down below!

How To Do The 9-Minute Full Body HIIT Workout With Weights


  • Dumbbells, Kettlebell and Yoga Mat.

Level of Intensity:

  • Intermediate
    1. Perform each of the HIIT exercises for 30 seconds of work, followed by 15 seconds of rest.
    2. Rest 1 minute after you’ve done all of the exercises.
    3. Then repeat the whole process again 2 times.
  • Advanced
    1. Perform each of the HIIT exercises for 40 seconds of work, followed by 10 seconds of rest.
    2. Rest 1 minute after you’ve done all of the exercises.
    3. Then repeat the whole process again 2 times.

The List of HIIT Exercises

  1. Dumbbell Thrusters
  2. Dumbbell Lateral Raise
  3. Kettlebell Swings
  4. Renegade Row
  5. Burpee to Dumbbell Deadlift
  6. Wood Chopper

The Exercises With Videos

1. Dumbbell Thrusters

Dumbbell thrusters are a combination of the squat and the shoulder press. It mainly focuses on muscles such as your glutes, quads, shoulders, and hamstrings. However, if you complete them with proper form, you’ll also be working on building a strong back and killer abs.

They are effective in improving stamina, endurance, and aerobic fitness. Also, if your goal is to build that perky booty, dumbbell thrusters are perfect for the job!

All you need are dumbbells so you can easily perform this in the gym or at the comfort of your own home.

2. Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that targets specifically the deltoid muscles while strengthening the entire shoulder.

If you do this regularly, you will have broader, stronger shoulders. This exercise can also help to correct the potential strength discrepancies between your right and left sides.

Strong and flexible shoulders can ward off intermittent pain or prevent potential injuries as well.

The dumbbell lateral raise is easy to do but beginners often pick up dumbbells that are too heavy. When someone uses a pair of dumbbells that are too heavy, they tend to use momentum to swing the dumbbells upwards.

This will end up using your legs and back to propel the weight upwards instead of using your shoulders to lift the weights. It is better to slow down and select a lighter weight to focus on the form so you can achieve optimum results.

3. Kettlebell Swings

The kettlebell swing is a perfect example of a full-body exercise. It activates multiple muscles such as your quads, core, glutes, shoulders, and back all at the same time. By strengthening these muscles, you will improve muscle endurance, increase hips flexibility, and a solid core.

Remember to always relax your shoulders and maintain “soft” elbows throughout the exercise. This is to release the tension from your arm muscles and allow the momentum of the kettlebell to lead you.

As this is not a quads exercise but rather a posterior chain movement (muscles located in the back), you should apply a hip hinge motion and avoid excessively bending your knees.

4. Renegade Row

The renegade row or also known as the plank row is designed to target the upper back and core. You can say that it’s almost a variation of the dumbbell row.

One common mistake is sticking the hips up due to a lack of strength. If your hips are not aligned straight between your shoulders and knees, you can try to form a slight diagonal line from your shoulders to your heels, lower your hips by a couple of inches and continue the workout.

It is great for developing anti-rotational core strength which can enhance your balance and coordination. Anti-rotational core strength also helps keep your spine in alignment and prevents your lower back from potential injury when engaging in your daily activities.

5. Burpee To Dumbbell Deadlift

It’s always fun to spice up old exercises. Best done with heavy weights if you have them. If not just go faster!

Burpees are one of our favorite exercises to include in our HIIT workout with weights. Nothing beats adding weights into burpees!

This variation is actually the regular version of burpee only with the increasing weight by picking up dumbbells. Choose a suitable weight to adjust the intensity of the exercise.

Begin with a dumbbell in each hand, take the dumbbells to below knees to initiate the squat. Once you’re in the squat position. Place both your dumbbells slightly wider than shoulders’ width on the ground. While your hands are still holding onto the handle of the dumbbells, hop your feet directly behind into a plank position.

Now do the reverse motion. Jump your feet forward between the dumbbells while holding onto the handles. Deadlift the dumbbells to full hip extension.

Don’t use dumbbells that are too heavy as you may injure yourself if you’re not careful. Put your focus onto the technique and form of the burpee instead.

6. Wood Chopper

The wood chopper exercise targets the abdominis muscle and the oblique muscles. These are the muscles that helps you to twist your waist when swinging a bat or racket. This exercise is also great for engaging the back, shoulders and legs muscles.

Diet Matters Too

You can never outwork a bad diet.

It is important to eat the right food and remove all the unhealthy food from your diet.

Try to eat food that are either low in calories or help you burn belly fats. You can also try the ketogenic diet that will turn your body into a fat-burning machine.

Always seek to combine awesome workouts with good food choices and diet. Research shows that this combination will definitely help you lose weight over time!

If you think we miss any HIIT workout with weights? Let us know what are your thoughts or share it with everyone else in the comment section below!

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