The Best 15 Minute Dumbbell HIIT Workout for Fat Loss & Building Muscle!

[@zGypSyKIngz]

I hit this 2-3 times a week and every time I watch the full intro because it gives me enough time to prepare for this insane workout🤣🤣 thanks for this bro💪🏽👍🏽

[@AlexCrockford]

Haha thanks! And well done for coming back and repeating it that’s awesome 😄💪

[@Wissro]

thank you so much for timing the video for us as well, the beep also really helps. Big up !!

[@ThePhiilies]

This workout kicked my ass. I needed something tough during this quarantine and was just what I needed. Thanks mate. Please post more HIIT workouts🙏🏼

[@AlexCrockford]

Jeffrey Engelmann yes this is a killer during the time well done! Make sure you checkout my HomeFit playlist and dumbbell playlist 👊

[@808ramen]

ive been doing this workout as well as eating healthy for about a month and a half and have lost about 10 pounds so far! thank you for sharing this workout its helped me loads :)

[@AlexCrockford]

Wow Nathan congrats for that!! Well done 😄💪

[@bhanu955]

Do you also run?

[@AlexCrockford]

Yes a little 😄

[@jeffreygerman5059]

Feeling pretty awesome. This 52 year old did all 3 rounds with my 15lbs dumbells. Felt great so I decided to do a 4th round. Will use the 20lb ones next time.

[@AlexCrockford]

Jeffrey German haha nice work buddy! That’s awesome 👊

[@MikeHawkburns21]

I've been doing this workout with 20lbs as a warmup 3x a week and it's amazing. Really gets the blood flowing and gets you pumped up to do either cardio or strength routines.

[@AlexCrockford]

Glad you like it Mike! Keep #CrockingIt! 😄💪

[@strawhatchoji2535]

20 pounds?!?! That's crazy, I'm a beginner with 15 pounds and when I get to the high knees of the first set I'm dead.

[@MikeHawkburns21]

@@strawhatchoji2535 the high knees are a gasser for sure. Use the push-ups + side raises round to catch your breath, then get back to work. I love this routine. I’ve had to have done it over 100 times by now.

[@johnsizemore1666]

I love love the thruster rotation..such a great fun way to start a work out. Help with balance and coordination (major issue for me) and get the heart pumping.. You are great..

[@fsu88me]

Great workout! I’ve weight trained for years/decades and have moved to home workouts in the last 6 months. This really hits everything I want in a home workout without excessive equipment and it kicked my a**! Thanks Alex. Good job

[@mizagery]

That's a goog workout!!! Did it with 10kg - I tell you guys - you can really push yourselves with this one! Thanks

[@AlexCrockford]

Oh yes 😄💪💪

[@42taylor1969]

Thanks!

[@guptageneralstores5243]

It is so reassuring and believable when the coach has a perfect physique.

[@matcristiano6253]

Just what I needed and unlike some hiit workouts this wasn't a knee smasher expecting me to bounce around like a yoyo. Awesome stuff thank you! This will become part of my regular routine for sure

[@AlexCrockford]

Well done Mat, keep going 💪

[@donsilva1154]

I stumbled across this workout while looking for something quick to do. Very good. Nothing ridiculous or unsafe about it, particularly for guys like me over 50. Thanks for the work out.

[@AlexCrockford]

Thanks papa! And well done 😄👊

[@zoechatterton7997]

Hi there! I just wanted to say thank you for this workout. I went into 2020 as a college volleyball player and came out it as someone who barely moved my body. It's now January 8th 2021 and this is the first workout video I've made it all the way through in months. It wasn't pretty, I struggled a lot, but I completed the video. So, thank you.

[@AlexCrockford]

Thanks so much for trying this one Zoe, and here’s to a fit and healthy 2021!

[@bryanamah]

Thank you my friend❗️❗️❗️ much love from Florida.

[@coconutty6340]

Ive been doing this combined with runs for 2 months and have lost 20 lbs! appreciate the help!

[@AlexCrockford]

Wow well done!! Keep going 😄

[@brianmclean5362]

How much weight are you using??

[@V1CIOUS1502]

Been doing this everyday for a month and then I add a few more sets on, mixed with some of your gut buster workouts and it’s changing my life.. thank you man 🙏🏻

[@AlexCrockford]

Ah I love that thank you so much! Well done 😄👊

[@agiles8770]

I'm a 48-year-old woman who absolutely I LOOOOVES THIS WORKOUT!!! I just discoveredthis video it last week. Challenging in a minimum amount of time for maximum benefit, i feel it all over...i use 8lb weights in each hand...struggling with push-ups, which i absolutely hate, but I'm down for the push through. Great video!

[@AlexCrockford]

a giles nice work well done! It’s a hard one!

[@masformation6010]

The most enjoyable Hitt workout ever. Could see the results half way through... 🤛🤛

[@AlexCrockford]

Awesome!

[@AT-vw9jt]

Thank you! Fat loss stalled last 3 weeks. Been doing dumbell workout for 2 months. Hope the HIT workout addition will drop kick my wasteline.

[@AlexCrockford]

Andrew Turner yeh 100% buddy! Let me know if you hit a plateau and I’ll help 😄💪

[@heatherjones6619]

So what's the verdict? 🤞🏻🤞🏻🤞🏻

[@andrewturner657]

@@heatherjones6619 Still stalled bouncing between 199-203. Now I've added in 40min of running on treadmill effective yesterday. I'm going to UP the mountain climbers. I stopped counting every calorie on my phone as I got into a fairly regular eating routine. I'm starting that up again as well but I know I have a cal deficit every day...

[@nealleitner8286]

Just did this workout with 15 lb dumbbells (6.8 kg). Was intense if you follow the strict 40 seconds on with only 20 second rest rule. First set seemed easy but the dumbbells got much heavier in the 2nd and 3rd round. Great cardio and strength work for 15 minutes. Next time will concentrate more on form and speeding up the reps within the 40 seconds to make it more intense. Heart rate up and then down.

[@AlexCrockford]

Neal Leitner yeh totally buddy!! The rest times really makes it intense! Well done 💪

[@guytrying4534]

This just came up on my feed this morning. I was looking for another good home workout, and I definitely found it!

[@AlexCrockford]

Dave Colvin glad you found my channel Dave!

[@firefighter2699]

This is a hell of a workout. Tried it after chest/triceps day because I hate using the machines for cardio so wanted a workout like this. Made it through a round and a half? Will definitely be incorporating this into my workouts!

[@AlexCrockford]

Good work Mark! Keep coming back and improving 😄👊

[@jakubtataj1219]

Amazing workout! Very brief, but super challenging. Thanks Alex!

[@mrs.w8193]

This workout is freaking amazing. Thanks for uploading. I’ve been doing it for months now. No matter what I am sweating bullets in a few minutes and it totally kicks my ass. Just what I’m looking for. Thanks so much 👍🏾👏🏾👏🏾💪🏾

[@AlexCrockford]

Mrs. W well done!! It’s definitely one of the hardest workouts on my channel haha! Keep going 😄👊

[@sevenwonders3615]

Someone recommended this to me and I'm not disappointed. This is great!

[@AlexCrockford]

DAVE OUT great to hear! Well done 😄👊👊

[@cricri2794]

You inspire me. Thank you ! From a 54 year old women... that was tough.

[@lisiatejrfatafehi2250]

Just tried this at the gym and it's definitely alot harder than it looks but I managed to finish it. Thanks for sharing mate

[@AlexCrockford]

Lisiate Jr Fatafehi well done! It’s a hard one!

[@rolomantal3819]

Thanks alex... Always watch your video as my guide for my fitness plan.. Horayyy here from the Philippines

[@AlexCrockford]

JERIC JOSUA MANTAL hey buddy thank you! Hope to visit one day, so be ready 😆👊

[@AD3Basketball]

I just did this to my speed with 15 lbs. 15 is doable if you’re not new to weights. Recommend 5 lbs if you are new. Excellent dumbbell 💪🏿 HIIT!!!

[@HellFire1994]

Just did this and I'm sweating buckets. Great 15 minute workout!

[@AlexCrockford]

Kelly Ngew well done Kelly! This one is hard! 👊👊

[@mukundmalpani5060]

Bro, from India, this is a gem of a workout. I am 5 mins dumbbell workout - anabolic aliens KZbin channel, kind of guy. This is akin to that for fat burning. Thankyou and Namaste 🙏

[@ryanguzman942]

This has been my go to workout when I’m pressed on time! I usually try for 5 rounds but in a pinch I’ll do 3 rounds! Everyone has a quick 15min to get a solid HIIT in! Thanks man!

[@AlexCrockford]

Awesome Ryan thanks buddy 😄💪

[@gabrielcoutinho2708]

Gracias Álex. muy buenos todo lo que enseñas yo ya lo puse en práctica muchos de ellos, saludos de Argentina

[@AlexCrockford]

Gabriel Coutinho gracias a ti! Me alegra que has puesto en practica los ejercicios....siga adelante 😊 (excuse the Spanish.... my fiancé is learning!)

[@lovebycaro4686]

I loved this!! Your accent is lovely. I did struggle with the mountain climbers b/c they hurt my hands but yeah this was great.

[@AlexCrockford]

Love by Caro thank you and well done! Glad the accent works 😆

[@curtisrumph7466]

@@AlexCrockford Late reply for me, but maybe it was the accent haha. These type of workouts that looks much easier then my current gym progression I usually skip over. I am happy that I did not this time. The amount of struggle I had with this made me re-examine myself as a person. It's a well deserve add to my current work out plan. I will be looking more into your other workouts. Thanks.

[@brandon1340]

Great workout. No matter how many times I do it it still kicks my butt....I always feel great after

[@andreahall1108]

This was the BOMB! Pls keep these coming! 15/20 mins at this Intensity is perfect!

[@danclark1510]

Tough workout to complete with proper form. Felt like mostly cardio - not much resistance unless you do it with heavy weight, but I’m not there yet. Definitely will come back to this until I feel I’ve mastered it. Thanks!

[@AlexCrockford]

Good work dan! Like you said, keep repeating this one to get the most out of it 😄💪

[@virtualfitnesstv]

Wow thats totally fantastic. Really makes me driven to my daily workout. Awesome music and great video. This is so inspring.

[@AlexCrockford]

World Nature Video great! Keep training 😄👊

[@virtualfitnesstv]

@@AlexCrockford thanks you, by the way i already subscribe to your channel. maybe you would help me too. :)

[@samuelembleton5440]

Thanks buddy. Just did this for the first time with like 3.5kg. 8 must have been tough. I love it. Keep em coming. Sam

[@AlexCrockford]

Thanks Sam well done! 😄👊

[@samuelembleton5440]

@@AlexCrockford cheers for the support. I got way outa shape when gyms closed and lockdown happened... workout was tough but im gonna do it a couple of times a week and see if i can sort it out

[@jackkibe8305]

I’ve only been able to do 2 thirds of it (2 rounds) non-stop. Hoping to progress😊

[@AlexCrockford]

Jack Kibe well done jack! Yes keep coming back and work I’m doing a bit more 😄👊

[@therealosea]

I had six pack on the first set. I don’t even know where it came from! Glad I went with 20lbs. Was going to go heavy and thought maybe I should start light; half way in (should’ve gone lighter - in my head!)

[@larrysmith9066]

Just did this for the first time and it was better than expected. Thanks

[@AlexCrockford]

Larry Smith well done Larry! It’s a tough one!

[@j968]

Thanks Alex that was great just followed your instructions in my garage with 7kg dumbells.

[@AlexCrockford]

j968 excellent work well done! 😄

[@deniselagos9562]

I was ok after the routine, then I felt all the work the next morning, and I´m still in pain I love it ! .

[@AlexCrockford]

Haha well done! Recover well 😄

[@ingridpeppou6578]

Amazing workout! 👍😊I struggle a bit but manage to finish it (61 year old in Sydney missing my gym) 😢

[@AlexCrockford]

It’s a tough one but well done! 😄

[@dominicsydor4765]

Thanks man! Been doing it for a while, and my abs are visible now! 💪🏻 P.s creatine helped too! Thanks again Alex

[@AlexCrockford]

Epic work well done!! 😄💪💪

[@RONANAWAY]

You know its hard when the guy with a six pack is struggling

[@AlexCrockford]

BC1 yeh 😆😆 haha

[@heshamaldhahiry95]

That doesnt mean anything, even with a body of a god. You will get tired, its a HIIT workout.

[@loiswilkes4390]

Reading comments before I do it starting to worry

[@donald8026]

@ hesham Aldhahiry Well that’s basically what he means. Dumb ass.

[@SAHIL-kr6cu]

@@donald8026 😂 You r absolutely a dumbass

[@liliechichi2976]

Really love this workout. Wish i knew about it during lock down. This is my 2nd week doing it ,2 days in 2 days out. Love the sweating part and i like the fact that it's not long.Great for me because i don't have time to go to the gym.

[@AlexCrockford]

Shame you didn’t have it before, but at least you do now 😄 checkout my dumbbell playlist too 💪

[@Destruk45]

Bro I come back to this after having done it about a year ago and I feel like I'm dying right now. But you know it's good when your tired af and sore all over. Small weight changes make a huge difference here!

[@AlexCrockford]

Well done! Keep coming back to it 😄👊

[@miguelyanez7048]

I saw this for the first time! And 2 minutes later I did right along with you ! Till the end , I hope to burn the th lil fat I got left around my belly and waist +!thanks

[@AlexCrockford]

Well done miguel! Keep going and you will 😄💪

[@johnlogan1022]

Looks like a beautiful day for a workout in the UK! Good job, Alex!

[@AlexCrockford]

John Logan haha it WAS, but its raining today! Lol

[@bigryy100]

Nice work brother! I was feeling it! I was using 50 pound dumbbells though... wait... running the kilograms to lbs conversion again... no... it was 12 lbs... 5.45 kilos is 12 pounds, not 50. Great workout, you killed me itch 12 pounders!!! I’ll be back to your Chanel!

[@AlexCrockford]

bigryy100 haha it’s a tough workout! Well done dude 😄💪

[@Maddog-qm9ct]

Just started my 60 day weight cut. 2nd workout and feeling great. I’m at 205, I’ll comment my progress when I’m done :)

[@tissue7579]

lol hi update me thxx

[@AlexCrockford]

Well done you got this!

[@strawhatchoji2535]

7 months, what's up?

[@johncarlobalaoegtimbol6356]

More of these killer 15 minute cardio/free weights please!

[@AlexCrockford]

Carlo Timbol yep will do! 😄👊

[@chnrik2717]

I have tried trillions of workouts but nothing worked out until i found this one. I ve been doing this work out for few days now with a much lower level of intensity though. I ve noticed remarkable improvement in my posture & strength. Thank you very much😊

[@AlexCrockford]

Chn Rik amazing well done! Glad you’re using it and finding results 💪

[@chnrik2717]

@@AlexCrockford tnx man. I used to have a little bent over posture. No matter what exercise i do my shoulders seem to bend. But this work out is a real miracle i feel much much better. I do this with much low intensity though cause i m not strong enough to perform the full workout, but it's miracle & i know it's working out. Tnx buddy ur god sent😍

[@olipo6467]

Did the workout this morning, perfect little routine to blast the entire body before the kids get up !

[@AlexCrockford]

Haha perfect oli well done

[@danb9743]

Thanks for this Alex, what would you tend to eat after this type of routine?

[@AlexCrockford]

Dan B no worries! I would have my normal protein shake then a full balanced meal shortly after.

[@kennedys9714]

a lion

[@sasacrapanzano]

👏👏👏 Bravo, one of the nicest circuits I have done and obviously I struggled...

[@AlexCrockford]

Well done Salvatore, keep going 💪😄

[@loskarl123]

Ohhh I’m going to try this tomorrow for my cardio day!!! Looks awesome!!!

[@loskarl123]

Update: tried it this morning!!! Loved it!!!

[@TheDazzleOfTheDegrees]

This is great mate! Training at home and missing the gym big time! Got weights and bands here but always good to find workouts like this. Gonna be training with you a lot more now..cheers pal x

[@AlexCrockford]

Jez Levinson Awesome Jez! Got plenty of workouts coming! 😄👊

[@TheDazzleOfTheDegrees]

@@AlexCrockford Cheers mate! This is a killer but I feel pretty good now - through the DOMS that have already started! Keep smashing it mate and keep safe and well! We need lads like you to keep us fit and healthy through this nightmare x

[@dudecool321]

Awesome workout Alex. Been doing it regularly by changing the weights and number of reps. Part of my weekly routines combined with runs.

[@AlexCrockford]

Epic work well done!! 😄💪

[@moezuniga8714]

That was exactly what I was looking for. Excellent work my friend.

[@AlexCrockford]

Thanks Moe! Keep going 💪😄

[@joenguyen8002]

THANK YOU for keeping it real. Oddly, seeing you struggled a bit helped motivated me to finish LOL. Much respect from USA and your channel is officially my first subscription. Will definitely follow, watch and do more!

[@AlexCrockford]

Thanks Joe! I’m honoured to be your first subscription thank you! 😄

[@schawanji]

I just did this workout without weights. I needed a lot of breaks but I am feeling stronger 💪

[@AlexCrockford]

Well done keep going 😄👊

[@bandanatamang1886]

Definitely gone do this work out. 2020 June today I saw your workout and I did subscribed. I work out from home and I do have dumbbell.

[@AlexCrockford]

Perfect! Thanks for subscribing!

[@anthonykeogh320]

really great workout Alex. Im 64 and it works great for me.

[@AlexCrockford]

Well done that’s amazing!

[@surameenputtu]

Hi! I'm 64 too! 1955! I started working out 5years ago and I am doing other routines and weights. Hope this isn't too hard

[@aaronfuegopop]

This was sooo great!!! I usually take yoga sculpt everyday but, since the quarantine, I haven’t been able to go obviously. I love weighted cardio workouts and this was awesome! Thank you

[@AlexCrockford]

Aaron Williams yeh this is a killer aaron well done buddy 👊😅

[@ffr3ak]

Really well structured and challenging workout! Thanks man!

[@AlexCrockford]

ffr3ak no worries and well done 😄👊

[@abhigupta3017]

I will start it up twice a week since I am beginer will try short span loved this new work out great job

[@melebks6292]

Dude, I am in love with you. Lol really amazing videos. I love doing it 2times a week after a workout. Thanks

[@johncarlobalaoegtimbol6356]

Commenting on this every time I do it! Thanks Rockford!

[@johncarlobalaoegtimbol6356]

24 Apr 2020. I had to decrease weight on the second round! On the third I had to switch to bodyweight and I had to stop doing the plank rotations

[@AlexCrockford]

Haha good work buddy! Nice accountability 💪

[@johncarlobalaoegtimbol6356]

@@AlexCrockford hopefully it'll also get the YT algorithm to favor your channel, man, this workout is great. Short, but challenging as hell.

[@deveshmeshram5710]

Sir your workout is so incredible. I request for making a video. On the topic. Dumbbell workout for RONALDO like Physique with 2 dumbellls. Plz sir it's request

[@user-fd4ky6ut1o]

Gyms closed again so stumbled upon this, solid workout mate 💪

[@AlexCrockford]

Cheers mark! No gyms needed here 👊👊

[@roybraym]

Thanks. I do this. But I use lighter dumbells. Much safer to the rotator cuff. My goal here is to lose weight and not to gain muscles in this HIIT work-out.

[@AlexCrockford]

That sounds great, keep going!

[@mikaisale]

I always feel so tired but so amazing after this workout. I usually only do it 2-4 times a month though lol.

[@AlexCrockford]

Epic work as always! 😄 well done

[@slickrichelicopter8977]

Turned 54 today and still completing this every other day. No excuses!!!

[@AlexCrockford]

Epic! Happy birthday 😄❤️

[@kidufranco4535]

Really a great workout....the next level Pls keep sharing this kind of workouts.... I have been doing this for a while ...it's really working...thank u so much dude....

[@AlexCrockford]

kidu franco well done! Will post new workouts soon 😄

[@ericbloodaxe88]

Serious work out. I fight n needed this to add to my hitt training. Ty for posting

[@sportsmusiclover]

About 130 cals burned in 15 mins. Did 10 kgs for burpees and squats And 3kgs for mountains and push-up sides.

[@ml2799]

Excellent stuff, more like this please 😃

[@markboston3734]

Alex, this workout is insane (in the best way)! Thanks!

[@AlexCrockford]

Well done mark! Defo check out the new dumbbell hiit I just posted 😄💪

[@JayTillah-xl1fb]

Saving this I’m about to try this workout right now

[@aaronleal9952]

Third time doing this and I made it to the 2nd round lol slow progress but progress nonetheless! Great video man!

[@AlexCrockford]

Progress is all that matters 😄💪

[@mikeayala3331]

Great one buddy, great video.

[@AlexCrockford]

Mike Ayala cheers mike! Well done 😄👊

[@LG-kn4ff]

Finally found what I was looking for! thank you!!

[@AlexCrockford]

L G96 awesome! 😄👊

[@LG-kn4ff]

@@AlexCrockford how many time in a week should I do it and if it is okay after weight training or not ? Im bulking right now. but I don't want to keep unnecessary fat and also don't want to lose my muscle.

[@AlexCrockford]

It depends what else you’re doing in the week, but yes you could do multiple times. It will defo help both shed fat but build muscle too. Get that protein in! 😄👊

[@LG-kn4ff]

I only do a quick warm up and 45 minutes of weight training. I will add it!

[@ChrisP-ni4lz]

Wow. Great work out. I’m beat Any new shorter Hiit work outs coming ? Thanks for sharing

[@AlexCrockford]

Yep lots coming soon! Building up to regular posts again. I hope you’ve caught up and done my recent ones 😄👊👊👊

[@chnrik2717]

It's a very challenging workout. I could do only 2 sets with 7.5kg dumbells. I took more than 20 seconds resting between set. Could see an improvement of my posture👍

[@AlexCrockford]

Chn Rik that’s ok buddy personalise it for yourself and keep making progress 😄💪

[@chnrik2717]

@@AlexCrockford tnx bro👍

[@MrsJanice-P.O.M.Agency]

Great workout! Was very sweaty by the end. The only critique I have is I wish he would have put the name of the exercise up a couple seconds before the timer went off, so I could know what I was doing before the timer went off, because I lost a couple seconds reading the name of the exercise and getting prepared to do it. ..other than that, excellent workout!

[@AlexCrockford]

Thanks Janice! Yeh if you look at all my recent uploads / workouts you’ll see my editing is of much higher quality than this one 😄👊

[@jeremykirk9641]

Definitely gonna give this a try, looks like a shoulder destroyer

[@AlexCrockford]

Oh it is! 😄👊

[@mendymorrison4929]

Still doing this workout, great one to get into after a bike ride

[@AlexCrockford]

Nice 💪😄

[@TheNoahsarc1]

Thank you for the session.

[@SwindonRunner]

Those high kicks at the end of each set, ooofff!!

[@AlexCrockford]

SwindonJogger yeh they’re tough!!

[@hyperloke]

This was such a satisfying workout! Alex, it seems that this works out the full body with most of the muscle building focus being on shoulders. Am I right?

[@AlexCrockford]

Well done! Yeh the shoulders really burn in this one!

[@iainwhite3476]

Great workout very challenging

[@AlexCrockford]

David hill a real tough one David! 😄💪

[@abhishektodmal1914]

Loved the workout man. Keep up the good work !

[@AlexCrockford]

Abhishek Todmal thanks buddyyyy you too!

[@THEAZJA82]

My no1 hiit workout, many thanks!

[@AlexCrockford]

It’s a real killer! 😄💪

[@isaac_rodriguez17]

This is my first time doing this, only just got through 2 rounds with 6kg. Killer! I’ll do 3 rounds next time...

[@AlexCrockford]

Well done will, keeping coming back and getting better 💪

[@12inchspinner]

This motivated me so much I can’t sleep

[@sho9214]

Love your video! Pls make more.. from Singapore

[@AlexCrockford]

Sho thank you so much Sho! Keep a lookout for lots more 😄