35-Minute Home Workout: FULL BODY Strength + HIIT Dumbbell Workout | The Best Workout for Women

Burn calories and build lean muscle with the BEST Workout For Women! It’s my GO-TO Strength and HIIT Workout when I’m working out at home, and perfect for busy women who want an efficient workout that doesn’t take up too much time!

I consider this ‘the best workout for women’ because it combines FULL BODY STRENGTH TRAINING (so important for women especially as we age!) with heart-pumping cardio — but this workout is great for both men and women! All you need is ~35 minutes and a set of dumbbells.

Best Strength and HIIT Workout for Women (35 Minutes)

THE BEST FULL BODY WORKOUT. This workout is truly my ‘go-to’ when I’m in need an efficient, total body sweat session at home — 9 of my favorite dumbbell exercises in a challenging, full body workout.

Follow along with this home workout video led by certified personal trainer, Lindsey Bomgren, to build muscle and burn 300+ calories in 30-minutes!

It’s HARD, but effective. I offer plenty of modification for all fitness levels.

✨My Go-To Strength + HIIT Workout AKA The BEST Workout For Women ✨

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK

►EQUIPMENT: Medium set of dumbbells. I’m using 12 lb dumbbells in this workout video.

►INSTRUCTIONS:
Let me be your certified personal trainer for the day and sweat with you through 9 full body exercises using a set of dumbbells.

Alternatively, you can screenshot the exercises below and complete at your own pace:

If you’re using a timer:
1. SET 1: 45 seconds work, followed by 15 seconds of rest per exercise.
2. SET 2: 40 seconds work, 20 seconds rest, per exercise.
3. SET 3: 35 seconds work, 25 seconds rest, per exercise.

In total, you’ll repeat each exercise x 3 sets for a ~30-minute workout (plus warm up + cool down makes it a 40 minute workout).

THE EXERCISES:
1. Single Arm Dumbbell Snatch + Overhead Reverse Lunge – Right
2. Single Arm Dumbbell Snatch + Overhead Reverse Lunge – Left
3. Split Lunge Jumps
4. Push Ups
5. Sumo Squat + Curl
6. Plyo Squat Jack
7. Tricep Extensions + Glute Bridge
8. Dumbbell Overhead Pull + Leg Lift
9. Chest to Floor Burpees

**See video for complete workout and proper exercise form.