40 Minutes HIIT Workout Plan with Dumbbells
⏱️ Estimated Read Time: 6 minutes
🧠 TL;DR
- 40 Minutes HIIT Workout Plan with Dumbbells offers effective, accessible movements for targeted results.
- This guide is designed to help you move smarter, build strength, and stay consistent.
✍️ Summary
This post explores 40 minutes hiit workout plan with dumbbells in a way that’s actionable and easy to follow. Whether you're new to this style of training or leveling up, it includes practical takeaways for your routine.
📚 Table of Contents
This weeks Free Workout Friday, we crafted a 40 minute dumbbell strength workout with a warm up and cool down!
The Workout
Welcome to strength training with Living Fit. Now, if you've chosen to do strength training, you're going to see that our work to rest ratios are less work, more rest. Because the intended stimulus here is to increase the amount of strength that you're creating. So we are gonna be working for around 20 seconds and resting for around 40. If you look at that, that's a one to two work to rest ratio. Why is that important?
You wanna feel like the load you choose gets you to that six to eight rep range in 20 seconds and that you need that 40 seconds of rest to achieve that six to eight reps again. This isn't about endurance. This is specifically about getting stronger. So when you're choosing the weight for your work times, we wanna make sure we don't have anything left in reserve. We're only hitting six to eight reps. And it's gotta be within that range. If you feel like you could have done 10 or 12 than the clock would have kept running.
That's not going to achieve the strength that you're looking for. So choosing your weight should be intended on getting stronger, and week to week, you should be choosing new loads to get you stronger, or trying to get more reps in. So for example, if you only get six reps in week one, well then I wanna try and get seven reps week two, eight reps week three, and then when I hit eight reps, guess what? It's time to go get more weight, and then start back at six again, or maybe I got more weight and I hit eight again.
This is an important quality of strength training. We call it progressive overload. We don't wanna just work with the same weight every week. We wanna increase either the weight or increase the volume or increase the tempo, which means more time under tension when I'm trying to create strength. So choose loads that are gonna get you stronger during those intervals, not loads that feel like they're just increasing your endurance.
0:00 WORKOUT OVERVIEW
1:50 WARM UP
10:19 A BLOCK
31:00 B BLOCK
51:42 COOL DOWN
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Helpful Resources:
- Be alerted when we publish more like this to our blog here
- Download our app here
- Daily workout plans here
- Fitness Equipment like dumbbell here
- Free bodyweight workouts here
Want more guidance? Check out our Weekly Dumbbell Workout #1.
📝 FAQs
How often should I do these exercises? +
2–3 times per week is a good starting point for most people.
Do I need equipment? +
Many of these can be done with just your bodyweight or a single kettlebell or dumbbell.
Can beginners do these routines? +
Yes! These movements are designed to scale with your fitness level.
