Build strength, power, and cardio conditioning with this fast-paced 20-minute dumbbell metcon workout. This HIIT-style session uses just one dumbbell and a simple interval format to challenge your legs, shoulders, core, and lungs. It is designed to be intense, efficient, and easy to follow, making it a great option when you want a full-body workout without a long training session or lots of equipment.
Suggested Warm-Up
Before you start the workout, take a few minutes to raise your heart rate, loosen your hips and shoulders, and prepare your body for explosive movement. You can use your own warm-up routine, or complete the following warm-up for 3 rounds at a steady pace:
- 30 seconds jog in place
- 30 seconds high knees
- 30 seconds butt kickers
- 10 bodyweight squats
- 10 reverse lunges
- 10 glute bridges
- 20 high-plank shoulder taps
Workout Details
This 20-minute dumbbell metcon workout is divided into four 5-minute blocks. At the start of each block, complete the listed movements for 3 rounds as quickly as you can while maintaining good form. Once you finish all 3 rounds, rest for the remainder of that 5-minute window.
For example, when the timer starts, complete 3 rounds of single-arm dumbbell thrusters and burpees. If you finish at 3:10, rest until the clock reaches 5:00. At 5:00, begin the next section with dumbbell power snatches and push-ups. Continue this same pattern until the full 20 minutes are complete.
The goal is to move with intensity, but not at the expense of technique. Choose a dumbbell weight that allows you to complete the reps smoothly, especially as fatigue builds in the final rounds.
Every 5 minutes, on the minute, perform:
0-5:00 – Complete 3 rounds as fast as possible:
- 10 single-arm dumbbell thrusters (5 per side)
- 10 burpees
5:00-10:00 – Complete 3 rounds as fast as possible:
- 10 single-arm dumbbell power snatches (5 per side)
- 10 push-ups
10:00-15:00 – Complete 3 rounds as fast as possible:
- 20 reverse goblet lunges
- 10 single-arm dumbbell push press (5 per side)
15:00-20:00 – Complete 3 rounds as fast as possible:
- 20 goblet squats
- 10 single-arm devil’s press (5 per side)
Tips
- The suggested weight is 35 lbs. for women and 50 lbs. for men. Use this only as a guideline. If the weight feels too heavy to move safely and consistently, choose a lighter dumbbell.
- If you only have light dumbbells, you can use two dumbbells for the thrusters, cleans, and push press. For the snatches, consider doubling the reps if the load is very light.
- A kettlebell can also work for this dumbbell metcon workout, as long as you can perform the movements safely and with control.
- Each 3-round section is intended to feel like a sprint. Move quickly, keep transitions short, and push the pace while staying focused on proper form.
- You should aim to finish each section with about 1:45 to 2 minutes of rest before the next block begins. The final section may take longer because of accumulated fatigue.
- The last 5 minutes are challenging, so pace the early rounds well and finish strong.
Can I do this workout with a barbell?
Yes, this workout can be adapted for a barbell if you prefer. A suggested starting point is a 65 lb. barbell for women and a 95 lb. barbell for men, but you should adjust the load based on your strength, experience, and ability to move efficiently under fatigue.
Instead of the single-arm dumbbell movements, perform 10 barbell thrusters, 10 barbell snatches, 10 push presses, and 10 cleans. For the goblet squats and reverse goblet lunges, hold the barbell in either a front rack or back rack position, depending on your comfort level and mobility.
When using a barbell, be especially mindful of technique. Barbell movements can become difficult to control when you are tired, so reduce the weight if your form starts to break down.
How can I adjust this workout to my fitness level?
This HIIT dumbbell workout should be challenging, but it should still allow you to recover briefly between sections. If you are getting less than 1 minute of rest between 5-minute blocks, scale the workout so it better matches your current fitness level. A good target is to finish each section in about 3 minutes, leaving enough time to breathe, reset, and prepare for the next block.
Here are a few simple ways to modify the workout:
- Perform bodyweight lunges and squats instead of holding the dumbbell in a goblet position.
- Use a lighter dumbbell. For example, try a 20 lb. dumbbell and adjust from there.
- Scale the push-ups by performing them from your knees or with your hands elevated on a box or bench.
- Do no-jump burpees, no push-up burpees, or step-back burpees to reduce impact and fatigue.
- Slow the pace slightly if needed, but keep moving with intention and control.
If you are consistently getting less than 1 minute of rest, use a lighter weight, reduce the number of reps, or increase each time segment to 6 minutes. The workout should feel tough, but it should not force sloppy reps or unsafe movement.
More Workouts
- Full-Body Superset Workout
- Core and Upper Body Circuit Workout
- Sprints and Burpee Cardio Workout