The BEST Home Workout for Women (40 Minute Strength + HIIT with Dumbbells)

This is my GO-TO, full body Strength and HIIT Workout at home — get all the benefits of strength training and HIIT in one effective, 40-minute home workout!

✔️9 Killer Full Body Exercises
✔️Dumbbell Strength Training
✔️AND Bodyweight HIIT Training

The perfect HIIT workout for busy woman and moms. And MODIFICATIONS are offered for ALL fitness levels!

? 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!

✨THE WORKOUT: 40-Minute Strength + HIIT Home Workout with Dumbbells✨

► EQUIPMENT: Medium set of dumbbells. We are using 12 and 15 lbs in this video.

My oversized yoga mat is from Gorilla Mats (affiliate link):​​
*Discount Code: NourishMoveLove

This is a TIME DROP workout (one of my favorite formats!). That means that work time decreases with each additional set, so it looks like this:

SET 1: 45 seconds work, 15 seconds of rest
SET 2: 40 seconds work, 20 seconds rest
SET 3: 30 seconds work, 30 seconds rest ​

Repeat all 9 exercises x3 sets.

►9 Full Body HIIT Exercises with Dumbbells
1️⃣ Single Arm Dumbbell Snatch + Overhead Reverse Lunge, Right
2️⃣ Single Arm Dumbbell Snatch + Overhead Reverse Lunge, Left
3️⃣ Split Lunge Jumps
4️⃣ Push Ups
5️⃣ Sumo Squat + Bicep Curl
6️⃣ Plyo Squat Jack
​7️⃣ Tricep Extensions + Glute Bridge
8️⃣ Dumbbell Overhead Pull + Leg Lift
9️⃣ Burpees

*Note, this is an updated video from our popular GO-TO Strength + HIIT Workout (original video here – We re-filmed it to improve the audio quality and add, follow along low impact modifications (follow Rachel, the modifier in the video above).

⭐️TRAINER TIP: Don’t want to jump? Follow along with Rachel (on the right) for low impact modifications for the entire workout!

00:00 Workout Introduction
1:00 Warm Up
07:07 Strength and HIIT Home Workout
36:29 Cool Down + Stretch

► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist:

► Learn more about the benefits of strength and HIIT workouts and how to perform each of these HIIT exercises in this post:


►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 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!):

►?Is this workout Pregnancy-Friendly? Yes! Rachel’s offering low impact modifications, and you can slow down movements as needed! I also suggest adding an incline (placing your hands on a bench or chair) for push ups and burpees. And you can always replace lying triceps and overhead pulls with standing bent over tricep kicks and back rows if lying on your back isn’t available to you.
As always, you know your body best, and I always recommend chatting with your doc or midwife about questions specific to your pregnancy!

TRY MORE of My MOST POPULAR Home Workouts on YouTube:
► 30-Minute Full Body Strength Workout —
► 30-Minute Full Body Circuit Workout with Dumbbells —
► 45-Minute Full Body Pyramid Workout —
► 45-Minute Kettlebell Pyramid –
► 20-Minute Full Body HIIT With Weights —
► 20-Minute No Repeat Strength Workout —


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Fitness Workout for Women

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