QUICK & INTENSE workout ft. hex dumbbells

#workout -

QUICK & INTENSE workout ft. hex dumbbells

Got a pair of dumbbells? Great! Here's a quick and intense full body HIIT workout with hex dumbbells you can do at home or at the gym. Build strength, gain muscles and get toned! The workout includes 5 movements, where each of them is concentrated on different body part.


When performing a circuit training, it's important to include every concept of movement. I chose 1 exercise for each movement type. Want to see how the training looks like? Let's break the workout into 5 sections:

  • Push - push up/hip hold DB press
  • Pull - DB row unilateral
  • Legs - reverse lunge
  • Core - mountain climbers 5/5
  • Cardio - devil press

Repeat each exercise 10 times and increase the repetitions by 2 with each round.

Complete 4-6 sets.


I've also prepared video visualisation and some tips & tricks for each movement, to make sure you're all set up for the workout:

Push-ups are performed on the hands at a tempo of 3s down, 3s up. This ensures that all 10 repetitions are performed in a controlled manner (in addition, the exercise is performed correctly and it becomes more difficult). An easier exercise that takes up the same muscle group is the "Hip hold DB press" where it is important to keep the hips as high as possible (push the hips towards the ceiling).

The elbows are at a 45-degree angle, dumbbells are held in the hands and pushed over. The tempo is the same as in push-ups - 3s down, 3s up.

We're including the back muscles in the Dumbbell row exercise, that's why it's important to start in a good position. Bend your knees slightly, straighten your back and push your hips back. Hold the handles in your hands and pull them towards you. Squeeze the shoulder blade (lat. scapula) together at a pace of 2s up, 2s down.


Reverse lunge is an exceptional exercise for gaining muscle in the lower part. It's important to stay straight in the torso, not to rush and to perform the movement in a controlled way. Hold the dumbbells in your hands and alternately step back into the drop step. Perform 10 repetitions on each leg.

With the mountain climber we'll isolate the core. Put yourself in a push-up position and put your hands on the dumbbells. To spice up the exercise, we can combine standard and diagonal movement, which means we'll do 5 repetitions in a standard way and the next 5 diagonally (opposite knee / elbow combination). Repeat this 2 times (20 reps).

Devil press is the most complex exercise of all and I intentionally left it for the end. Make a swing with the dumbbells and immediately push over your head, then put the handles down and make a burpee (as shown in the clip). In this exercise, it is important to keep your back straight when swinging and pushing over your head. Try your best to do all 10 reps without pause. You've got this!

Remember, always pay attention to your form and take things slow. Try it out and let us know what you think! 

Don't forget: success is not a one-time effort, it's a result of repeated action, taken every day, over a long period of time - life.


Hi, my name's Jurij and I'm a functional training coach. Sport has always been a huge part of my life, as I've been involved in it professionally and privately from the early age. I love to share tips & tricks that I've learned until now, so make sure to subscribe and stay tuned for next posts! For more content, follow me on Instagram.