40-Minute Dumbbell HIIT Workout At Home (Intense, Full Body Pyramid Workout)

? Your FAVORITE workout format on the channel: the PYRAMID WORKOUT!

This FULL BODY Dumbbell HIIT Workout At Home combines 6 full body exercises in a “stack on” pyramid format that will test your strength and cardio endurance.

⭐️ Rachel joined me in the studio to offer modifications, making this intense workout accessible to ALL FITNESS LEVELS! Stick with me if want high impact, or follow Rachel (on the left) to keep it low impact!

✨THE WORKOUT: 40-Minute Full Body Dumbbell HIIT Pyramid Workout ✨

► EQUIPMENT: Medium Dumbbells. We have 15 lbs.

*My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. I’ll coach you through the entire pyramid, offering form cues, motivation, and modifications along the way.

It looks like this:
✔️ 6 Exercises
✔️ Performed in a Pyramid Format:

1️⃣ Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest.
2️⃣ Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest.
3️⃣ Set 3: Perform move 1 for 30 seconds, and then move 2 for 30 seconds, and then move 3 for 30 seconds, followed by 30 seconds of rest.

⭐️ Continue this stack-on, pyramid format until you complete moves 1 through 6. Then you have the option to go back down the pyramid in reverse order, dropping off move 1, then move 2, then move 3 and so on.

►Workout Outline:
1️⃣ Squat Thruster + Alternating Arnold Press (Modification: Single Dumbbell Squat Thruster)
2️⃣ Half Kneeling Bicep Curl + Lunge Lift
3️⃣ Lateral Bound + Dumbbell Squat Pick Up (Modification: Lateral Squat Step)
4️⃣ Half Burpee + Push Up + Single Arm Row (Modification: Kneeling Push Up + Row)
5️⃣ Half Kneeling Dumbbell Chop (Modification: Standing Chop OR Half Kneeling Front Raise)
6️⃣ Weighted Lunge Jumps (Modification: Bodyweight Lunges or High Knees)

►TIME STAMPS:
00:00 Workout Introduction
01:12 Warm Up
06:00 START Dumbbell HIIT Workout At Home
21:35 HALFWAY Up the Pyramid (1 Minute Break)
33:27 Cool Down + Stretch

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

❤️ Find this workout on NML: https://www.nourishmovelove.com/dumbbell-hiit-pyramid/
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⭐️ MORE of My POPULAR Pyramid Workouts on YouTube:
► 50 Minute Full Body Pyramid Workout (? voted the hardest workout on the channel) — https://youtu.be/o1mLDVVExqg
► 45 Minute Full Body HIIT Pyramid Workout — https://youtu.be/ik9ZVfpX7Lw
► 45-Minute Kettlebell Pyramid Workout — https://youtu.be/CTocEi6Htho
► 30 Minute Full Body Strength + Cardio Pyramid Workout — https://youtu.be/fe4LPeIkuIg
► 35 Minute Full Body HIIT Pyramid Workout — https://youtu.be/eF-8BgwpH3o
► 20 Minute Full Body Pyramid with Weights — https://youtu.be/fkGbAH_Ysmk

⭐️ OR find ALL of our PYRAMID WORKOUTS on this playlist — https://www.youtube.com/playlist?list=PLpa0d6IJAhbgyD3J3UmCzo1vQEzfqX5RS
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⭐️FAQ’s + TRAINER TIPS:
►How often should I do this workout?
It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week.
Try adding this workout to your workout routine once a week (as a HIIT workout).
A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►?Is this workout Pregnancy-Friendly? Yes, with mods! Follow along with Rachel, slow it down, and take extra breaks as needed. I suggest adding an incline to push ups and substituting the crossbody chop (move 5) for a half kneeling front raise!
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