HIIT · 45 minutes

45-Minute HIIT Workout at Home with Dumbbells

  • 45 min
  • 4 moves × 9 rounds
  • Dumbbells
  • Advanced

This 45-minute hiit workout alternates all-out effort with short recovery to torch calories in less time. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 9 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 9× · 60s rest between rounds

    1. 1
      Goblet Squat starting position
      Goblet Squat

      Quads · Glutes · Core

      40s
    2. 2
      Dumbbell Hip Thrust starting position
      Dumbbell Hip Thrust

      Glutes · Hamstrings

      40s
    3. 3
      Dumbbell Thruster starting position
      Dumbbell Thruster

      Full Body · Quads · Shoulders

      40s
    4. 4
      Dumbbell Renegade Row starting position
      Dumbbell Renegade Row

      Back · Core · Shoulders

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s
    3. 3
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s

FAQ

Is a 45-minute hiit workout enough?

Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this hiit workout?

Aim for 2 to 3 times a week; high intensity needs real recovery. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.

Keep going

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