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Today’s HIIT workout uses only one dumbbell which is perfect for those who have want to workout at home with little equipment and also have limited space. In this HIIT dumbbell workout I have chosen compound exercises that use large muscle group. In order they are clean and press, front squat and alternating lunges.
The workout protocol is a 30 second max rep interval with 10 seconds rest. Each round is to be repeated 3-4 times. Choose a weight you are comfortable with yet allows you to complete as many reps as possible. You should be fatigued at the end of each set.
As you are only working to your own capability this workout is perfect for beginner or experienced levels.