Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

Equipment: Dumbbells

Time: 9:40

Movements:

Overhead Press, Single Leg Row Right, Standing Reverse Fly.  Single Leg Row Left

These four simple movements target the biceps but will work your back, shoulders and core too! Feel free to add more weight to increase the intensity.

Stop searching for workouts and start a program on Group HIIT! Join now to access programs for all levels. Follow a day by day high intensity interval training program at home with a set of dumbbells or no equipment.