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10 Minute Full Body HIIT Dumbbell Workout

Gut Blasting Gauntlet Workout Routine

On today’s episode of Live Lean TV, I’m taking you through my real time follow along 10 minute full body HIIT dumbbell workout.

I love this gauntlet style of workout when you only have 10 minutes in the gym or have access to dumbbells at home.

There are no excuses why you can’t rip out this style of HIIT dumbbell workout.


Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.

Workout Duration

10 minutes

Workout Focus

Full body training that includes calorie crushing cardio and a muscle building stimulus.

Required Equipment

All you need for this gauntlet style HIIT workout is 10 minutes of your time, and three pairs of dumbbells.

Select one pair of:

  • Light dumbbells
  • Medium dumbbells
  • Heavier dumbbells

If you haven’t picked one up yet, I also recommend you pick up this HIIT interval timer to keep your workout and rest periods on track.

tabata timer

I’ll also be wearing this heart rate monitor to see how many calories I burn in just 10 minutes.

10 Minute Full Body HIIT Dumbbell Workout Information

Select 3 pairs of dumbbells that you can safely perform the reps, within the duration, for the most challenging exercise.

During this workout, I’m using:

  • 20 pound dumbbells: first exercise in gauntlet
  • 30 pound dumbbells: second exercise in gauntlet
  • 40 pound dumbbells: third exercise in gauntlet

Set each pair of dumbbells in a row on the floor, with the lightest dumbbells first.

After you complete the first exercise with the first pair of dumbbells, you’ll then move down the gauntlet to the next set of dumbbells, and complete the next exercise.

As you move down the gauntlet, the dumbbells will get progressively higher in weight, as we hit our larger muscle groups in our lower body.

If you need to, you can lower the weights during the gauntlet, however make sure you pick a weight that is going to challenge you all the way through.

Reps And Rest Periods

Program your interval timer for:

  • 40 seconds of work
  • 20 seconds of rest
  • For a total of 10 sets

Since the workout only lasts 10 minutes, I have to keep the rest periods short, to keep the intensity up.

It can’t be like your typical 60 minute workout, where you can take 60 second breaks between each set.

You’re about to feel freaking awesome.

Let’s go.

10 Minute Full Body HIIT Dumbbell Workout

Click the links below for the step-by-step exercise demonstrations.

Gauntlet A

To start gauntlet A, complete exercise A1 with the first set of light dumbbells.

A1. Push Up With Alternating Dumbbell Renegade Row

The first exercise in gauntlet A is the push up with alternating renegade row, using the lightest pair of dumbbells.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 1011
  • Rest: 20 seconds

Coaching cues:

  1. Get down on the floor into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip.
  2. Maintain a flat back with your abs turned on.
  3. Lift one dumbbell by bending your elbow and rowing it up towards your armpit and squeezing your shoulder blade back.
  4. Under control, lower the dumbbell back to the floor, then complete a push up.
  5. Repeat the same rowing movement with the other arm, while completing a push up between every row.
  6. Focus on keeping your hips straight and square to the ground, rather than rounding and tilting them to the side during the row.
  7. To keep your hips square, keep your glutes firing, core contracted and turned on, while pressing your feet, and the other hand on the dumbbell, through the floor.
  8. After the 40 seconds is up, get back up to your feet and take a 20 seconds break, before you move down the gauntlet to the next pair of dumbbells.

A2. Feet Up Dumbbell Floor Press

The next exercise is the feet up dumbbell floor press, using the medium pair dumbbells.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 20X0
  • Rest: 20 seconds

Coaching cues:

  1. Grab the next set of dumbbells in the gauntlet, then safely sit down with your back flat on the floor, and your feet up.
  2. Turn your core on, then complete the same movement as you would if you were completing a dumbbell flat bench press, however for this move, we’re completing it from the ground.
  3. When lowering the dumbbells, slow the tempo on the way down, then use your power to lift the dumbbells on the way up.
  4. Since you’re completing the chest press while lying on the ground, you will not have as much of a range of motion on the eccentric way down, however you should still feel a good burn in the pectoral muscles in your chest.
  5. Remember to keep your chest muscles and core turned on, with your legs up throughout the entire set.
  6. Keep breathing.
  7. Once you hear the 40 second buzzer, safely roll yourself up to get back on your feet.
  8. Take a 20 seconds break, shake it out, then move down the gauntlet to the last heaviest pair of dumbbells.

A3. Dumbbell Top Squat

The last exercise in gauntlet A is the dumbbell top squat, using the heaviest pair of dumbbells.

In the video, I mistakingly called this the dumbbell front squat.

The only difference between these exercises is the grip and dumbbell positioning.

Feel free to use either variation.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 2010
  • Rest: 20 seconds

Coaching cues:

  1. Clean the dumbbells up to place the end on the top of your shoulders, or to the front rack position.
  2. Lower down into the squat, while keeping your elbows up, chest upright, with your abs turned on.
  3. Squat all the way down with proper full range of motion, to at least a 90 degree angle with your knees.
  4. Place the weights down on the floor, then move back up the gauntlet to the starting position before starting gauntlet B

Gauntlet B

To start gauntlet B, move back to the first set of light dumbbells.

B1. Long Arm Dumbbell Sit Up

The first exercise in gauntlet B is the long arm dumbbell sit up.

In the video, I mistakingly called this a crunch, which uses a shorter range of motion.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 1010
  • Rest: 20 seconds

Coaching cues:

  1. Get back down on the ground, with your back and feet firmly pressed into the ground.
  2. Hold a pair of light dumbbells with your hands up above your chest.
  3. Complete a sit up, while raising your upper torso off the ground, keeping your arms extended in front of your body.
  4. Don’t come up to high where the tension is taken off your abs.
  5. Maintain the tension for as long as you can during the set.
  6. Under control, lower your upper torso back down to the ground, without laying on your back for too long.
  7. Think up and down.
  8. Breath out on your way up to contract all the muscles in your abdominals.
  9. After the 40 seconds is up, get back up on your feet, then move down the gauntlet after your 20 second break.

B2. Standing Arnold Press

The second exercise in gauntlet B is the standing arnold press to hit all the heads of the deltoids in our shoulders.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 3010
  • Rest: 20 seconds

Coaching cues:

  1. With a hip width stance, hold a pair of the medium dumbbells in each hand.
  2. Bend your elbows to lift them up in front of your upper chest, with your palms facing your body.
  3. With your core turned on, press the dumbbells overhead, draw your elbows out to the sides, keeping your upper arms parallel to the ground, while simultaneously rotating your wrists so they face away from you.
  4. If you find your lower back is overextending, even when you’re contracting your core, you can also use a staggered stance to keep your lower back flat and turned on.
  5. Immediately extend your arms to press the dumbbells over your head to feel it in your shoulders.
  6. Under control, slowly reverse the movement back to the starting position and repeat.
  7. Once your hear the buzzer, put the dumbbells down on the ground, take a 20 second break, then move down to the next pair of dumbbells in the gauntlet.

B3. Dumbbell Romanian Deadlift

The last exercise in gauntlet B is the dumbbell romanian deadlift.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 3010
  • Rest: 20 seconds

Coaching cues:

  1. With a shoulder width stance, hold a pair of dumbbells in front of your thighs.
  2. Lower the dumbbells by pushing your hips back, with a slight bend in your knees, while maintaining a strong flat back, and a neutral neck that is in alignment with your spine.
  3. Thrust your hips forward to lift the dumbbells back to standing.
  4. You should be feeling the muscles work all throughout your posterior chain, including your hamstrings, glutes, as well as your back.
  5. After the buzzer, put the weights down on the floor, then move back to the start of the gauntlet.

Gauntlet C

Gauntlet C is the final round.

To start, move back to the first set of light dumbbells.

C1. Burpee Push Up Supinated Dumbbell Bicep Curl

The first exercise in gauntlet C is the burpee push up supinated dumbbell bicep curl.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 1111
  • Rest: 20 seconds

Coaching cues:

  1. This is a push up burpee combined with a supinated dumbbell bicep curl to hit the biceps.
  2. You’re going to love this one.
  3. With a shoulder width stance, hold a pair of dumbbells with a neutral palms facing in grip, with your arms down by your sides.
  4. While maintaining a strong back, bend at your hips, then your knees, as you lower your body and dumbbells to the floor, with your palms facing each other.
  5. While gripping the dumbbells, with your hands directly under your shoulders, jump back with both feet to get into a standard push up position with your arms extended.
  6. Immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the dumbbells to raise back to the top of the push up.
  7. While holding the dumbbells, jump both feet back in and immediately stand up.
  8. While keeping your upper arms tucked to your sides, bend your elbows to complete a bicep curl, while rotating the dumbbells to a palms up, supinated grip.
  9. You should be feeling a good pump.
  10. After the 40 second set, put the weights down, take a 20 second break, drink some water, then move down the gauntlet again.

C2. Neutral Grip Dumbbell Bent Over Row

The second exercise in gauntlet C is the neutral grip dumbbell bent over row.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 3011
  • Rest: 20 seconds

Coaching cues:

  1. Take a deep breath, pick up the dumbbells, then bend forward while maintaining a flat back, and spine neutral.
  2. You don’t want a curved back.
  3. If you put a plate of food on your back, everything should stay in place.
  4. Hold the dumbbells with a palms in neutral grip, then bend your elbows to row the weights up to your sides.
  5. All your muscles should be turned on during this exercise.

C3. Alternating Dumbbell Forward Lunge

The second exercise in gauntlet C, and the ninth overall exercise, is the alternating dumbbell forward lunge.

  • Reps: 40 seconds
  • Sets: 1
  • Tempo: 1010
  • Rest: 20 seconds

Coaching cues:

  1. Grab the heavy pair of dumbbells, then lunge forward and down with one leg, keeping your chest upright.
  2. Press the bottom of your foot firmly through the floor to get back up to the starting position.
  3. Alternate legs and repeat.
  4. Since this is a total body exercise, you’ll be feeling it in your quadriceps, hamstrings, glutes, and your shoulders, forearms, and grip strength will improve from holding on to the weight.
  5. Don’t let your form go sloppy.
  6. Keep everything in alignment and tight.
  7. Take a 20 second break, then move on to the final exercise.

Workout Finisher: Jump Burpee Push Up

The final exercise of this 10 minute workout is the jump burpee push up.

  • Reps: 60 seconds
  • Sets: 1
  • Tempo: as fast as possible with good form

Coaching cues:

  1. It’s Live Lean mode time.
  2. Complete a push up, then hop up into the air.
  3. Think about this last exercise as the final 60 seconds of playing time, the last 100 yard dash, the third period, the fourth quarter, or whatever makes you go and get it done.

You Are Done

Nice work.

Now you can go on with your day, knowing you gave it your all for those 10 minutes.

Calories Burned During Workout

175 calories by a 175 pound male, using a Polar HR Monitor Watch.

The amount of calories you will burn may be different, as it depends on your body composition.

However, the bottom line is, after you finish your workout, the afterburn effect will help your body burn more calories at a higher pace.

That is what high intensity interval training is all about.

It’s why I put you through these quick HIIT workouts, so hopefully you are enjoying the results.

Share This 10 Minute Full Body HIIT Dumbbell Workout

If you enjoyed this 10 minute full body HIIT dumbbell workout, please share this post with your friends.

I also want to see you guys in action.

Film yourself doing this workout, then post it to Instagram and tag me @BradGouthro and @LiveLeanTV.

Thanks again for being a part of the Live Lean Nation.

You guys mean the world to me, it means a lot that you keep coming back, and we have some awesome episodes coming up.

I love you guys and keep Living Lean.

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