HIIT Endurance Training (Home)
General
Intermediate
Dumbbell
Plan Details
The HIIT Endurance Training (Home) routine by Alcastive is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hit every muscle group twice a week except legs with this routine, training using dumbbells only, Ideal home workout for weight loss, increasing metabolism, and endurance.
Routine detail
Day 1
Chest / Shoulders
Est. 110 min
8 exercises
Pull-Up
2 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 30 Reps
Dumbbell Bent-Over Raise
4 Sets x 30 Reps
Band Cross-Over
4 Sets x 30 Reps
Dumbbell Pullover
4 Sets x 30 Reps
Day 2
Abs / Arms
Est. 103 min
13 exercises
Push-Up
2 Sets x 12 Reps
Crunch
2 Sets x 30 Reps
Stability Ball Trunk Rotation
2 Sets x 60 Reps
Leg Raise
2 Sets x 30 Reps
Stability Ball Trunk Rotation
2 Sets x 60 Reps
Plank
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 40 Reps
Band Reverse Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 3
Back / Legs
Est. 83 min
7 exercises
Push-Up
2 Sets x 40 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Dumbbell Deadlift
5 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 25 Reps
Dumbbell Calf Raise
4 Sets x 50 Reps
Band Upright Row
3 Sets x 12 Reps
Day 4
Chest / Shoulders
Est. 75 min
7 exercises
Push-Up
3 Sets x 30 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 30 Reps
Dumbbell Fly
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Day 5
Back / Abs / Arms
Est. 105 min
13 exercises
Push-Up
3 Sets x 12 Reps
Crunch
2 Sets x 30 Reps
Leg Raise
2 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Rotational Row
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
2 Sets x 30 Reps
Dumbbell High Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
2 Sets x 30 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 20 Reps
Day 6
Cardio
Est. 11 min
4 exercises
Bench Crunch
2 Sets x 20 Reps
Walking
1 Set
E-Sport
1 Set
Treadmill Running
1 Set
