All you need for this gauntlet style HIIT workout is 10 minutes of your time, and three pairs of dumbbells.
Select one pair of:
Light dumbbells
Medium dumbbells
Heavier dumbbells
If you haven’t picked one up yet, I also recommend you pick up this HIIT interval timer to keep your workout and rest periods on track.
I’ll also be wearing this heart rate monitor to see how many calories I burn in just 10 minutes.
10 Minute Full Body HIIT Dumbbell Workout Information
Select 3 pairs of dumbbells that you can safely perform the reps, within the duration, for the most challenging exercise.
During this workout, I’m using:
20 pound dumbbells: first exercise in gauntlet
30 pound dumbbells: second exercise in gauntlet
40 pound dumbbells: third exercise in gauntlet
Set each pair of dumbbells in a row on the floor, with the lightest dumbbells first.
After you complete the first exercise with the first pair of dumbbells, you’ll then move down the gauntlet to the next set of dumbbells, and complete the next exercise.
As you move down the gauntlet, the dumbbells will get progressively higher in weight, as we hit our larger muscle groups in our lower body.
If you need to, you can lower the weights during the gauntlet, however make sure you pick a weight that is going to challenge you all the way through.
Get down on the floor into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip.
Maintain a flat back with your abs turned on.
Lift one dumbbell by bending your elbow and rowing it up towards your armpit and squeezing your shoulder blade back.
Under control, lower the dumbbell back to the floor, then complete a push up.
Repeat the same rowing movement with the other arm, while completing a push up between every row.
Focus on keeping your hips straight and square to the ground, rather than rounding and tilting them to the side during the row.
To keep your hips square, keep your glutes firing, core contracted and turned on, while pressing your feet, and the other hand on the dumbbell, through the floor.
After the 40 seconds is up, get back up to your feet and take a 20 seconds break, before you move down the gauntlet to the next pair of dumbbells.
Grab the next set of dumbbells in the gauntlet, then safely sit down with your back flat on the floor, and your feet up.
Turn your core on, then complete the same movement as you would if you were completing a dumbbell flat bench press, however for this move, we’re completing it from the ground.
When lowering the dumbbells, slow the tempo on the way down, then use your power to lift the dumbbells on the way up.
Since you’re completing the chest press while lying on the ground, you will not have as much of a range of motion on the eccentric way down, however you should still feel a good burn in the pectoral muscles in your chest.
Remember to keep your chest muscles and core turned on, with your legs up throughout the entire set.
Keep breathing.
Once you hear the 40 second buzzer, safely roll yourself up to get back on your feet.
Take a 20 seconds break, shake it out, then move down the gauntlet to the last heaviest pair of dumbbells.
A3. Dumbbell Top Squat
The last exercise in gauntlet A is the dumbbell top squat, using the heaviest pair of dumbbells.
With a hip width stance, hold a pair of the medium dumbbells in each hand.
Bend your elbows to lift them up in front of your upper chest, with your palms facing your body.
With your core turned on, press the dumbbells overhead, draw your elbows out to the sides, keeping your upper arms parallel to the ground, while simultaneously rotating your wrists so they face away from you.
If you find your lower back is overextending, even when you’re contracting your core, you can also use a staggered stance to keep your lower back flat and turned on.
Immediately extend your arms to press the dumbbells over your head to feel it in your shoulders.
Under control, slowly reverse the movement back to the starting position and repeat.
Once your hear the buzzer, put the dumbbells down on the ground, take a 20 second break, then move down to the next pair of dumbbells in the gauntlet.
With a shoulder width stance, hold a pair of dumbbells in front of your thighs.
Lower the dumbbells by pushing your hips back, with a slight bend in your knees, while maintaining a strong flat back, and a neutral neck that is in alignment with your spine.
Thrust your hips forward to lift the dumbbells back to standing.
You should be feeling the muscles work all throughout your posterior chain, including your hamstrings, glutes, as well as your back.
After the buzzer, put the weights down on the floor, then move back to the start of the gauntlet.
Gauntlet C
Gauntlet C is the final round.
To start, move back to the first set of light dumbbells.
With a shoulder width stance, hold a pair of dumbbells with a neutral palms facing in grip, with your arms down by your sides.
While maintaining a strong back, bend at your hips, then your knees, as you lower your body and dumbbells to the floor, with your palms facing each other.
While gripping the dumbbells, with your hands directly under your shoulders, jump back with both feet to get into a standard push up position with your arms extended.
Immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the dumbbells to raise back to the top of the push up.
While holding the dumbbells, jump both feet back in and immediately stand up.
While keeping your upper arms tucked to your sides, bend your elbows to complete a bicep curl, while rotating the dumbbells to a palms up, supinated grip.
You should be feeling a good pump.
After the 40 second set, put the weights down, take a 20 second break, drink some water, then move down the gauntlet again.
Think about this last exercise as the final 60 seconds of playing time, the last 100 yard dash, the third period, the fourth quarter, or whatever makes you go and get it done.
You Are Done
Nice work.
Now you can go on with your day, knowing you gave it your all for those 10 minutes.
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