Training and Workouts

HIIT & Strength Dumbbell Workout {20 minutes}


Today’s workout is a great solution for whenever you’re short on time but still wanna get an intense workout done – this HIIT and Strength Dumbbell workout will not only help you burn some calories but put on some muscle as well.

What is HIIT?

High-Intensity Interval Training means that you have a workout that has short periods of work where you’re supposed to go “all-out” followed by short periods of rest before you need to repeat the exercise again or move to the next one.

What are the benefits of HIIT?

HIIT is your best friend if you want to improve your endurance, increase muscle definition and burn a significant amount of calories in a short amount of time. Quite efficient!

 Furthermore, research suggests that HIIT workouts can improve your heart health and regulate blood pressure.

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HIIT vs. Cardio

Well, by cardio people most commonly mean a steady pace activity done for longer periods of time (e.g. long, low-pace run). HIIT is, in fact, a type of cardiovascular training as well! The difference is not only in the duration but, as the name suggests, in the intensity. HIIT aims to spike your heart rate quickly and keeps you breathless for the entire work period, thus burn more calories in a shorter amount of time. Don’t get me wrong – both forms of cardio have their advantages and disadvantages! It’s a matter of preference. I, for once, enjoy both. But if you’re short of time, then HIIT is the clear winner.

The workout I have for you today is the best of both worlds – strength, and endurance. I mean – why not? Let’s push that efficiency perk even further!

Related reads: Top 8 Glute Exercises to Strengthen and Shape Your Behind

Benefits of strength training

There are numerous benefits to strength/resistance training! Did you know that as women age they start losing bone density not only at an earlier age than men but at a faster rate as well! As a result, women over the age of 50 have a 4 times higher rate of osteoporosis than men! I don’t know about you, but that sounds incredibly alarming to me! The good news is that we can do something about it and prevent it! The answer is – strength and resistance training. Yes, it’s not just about looks, muscle definition and so on, it’s about health and life quality. And this is just one of many reasons to lift some heavy weights.

Related reads: Legs and Glutes Dumbbell Workout

HIIT & Strength Workout


For this workout, you’ll need a set of light to moderately heavy set of dumbbells (I had 5kg/11lbs at hand). Ideally, a resistance band too. They are a great little tool to add extra resistance and variety to your workouts. If you don’t have any yet, you might like some here.


1. Deadlift + Row

2. Lunge + Press (one round per leg)

3. Plank Elbows to Hands + Push up

4. Glute Bridge with resistance band

5. Squat + Shoulder raises

6. Burpee without a push-up

How to perform

Do the workouts for 3 rounds in the following interval scheme:

 1st round: 45 sec work/15 sec rest

2nd round: 40 sec work/20 sec rest

3rd round: 35 sec work/25 sec rest

Deadlift + Row

deadlift and row exercise performed by a young woman.

Lunge + Press (one round per leg)

Lunge plus press exercise demonstration part of strength and hiit workout for women.
Lunge plus press exercise demonstration part of strength and hiit workout for women.

Plank Elbows to Hands + Push up

plank plus push-up exercise demonstration part of strength and hiit workout for women.

Glute Bridge with resistance band

Glute bridges exercise demonstration.

Squat + Shoulder raises

squat plus shoulder raises with dumbbell exercise demonstration.

Burpee without a push-up

Burpee exercise demonstration part of strength and hiit workout for women.

There you have it! It was quite sweaty, I can guarantee you that! Let me know if you give it a try!

And if you’re already done and looking for a quick post-workout snack, be sure to check out Built bars! They are light and fluffy, and they are only 110 calories for the 15 grams of protein it packs. Right now you can use code FLAVOR15 for 15% off your purchase!



  1. Simon Maybury
    March 29, 2020 at 12:15 am

    Great website Lily. The gifs are great and the content is really well written.

    • Lily
      March 29, 2020 at 11:22 am

      Thank you so much! Glad you find it helpful! 🙂

  2. Melanie
    May 23, 2020 at 2:46 pm

    I love the work out! I especially love the layout of this post. Pictures and videos are so important when working out, helps me get better at my form.

    • Lily
      May 25, 2020 at 10:48 am

      Thank you for your kind words, Melanie!
      I am glad that you like the workout! 🙂

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