30 Min. One HIITer Quitter – One Dumbbell Workout | One HIIT Wonders #05

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Today we're going to work the ENTIRE body and build strength – using just one dumbbell. This might sound easy, but trust me, this is a one dumbbell from HELL workout.

[Est. Calories Burned: 148-386]

This workout consists of 20 INTENSE exercise moves – 45 seconds of work and 15 secs. rest between each exercise. We're going to kick this workout off with a warm-up and end with a cool-down stretch after this workout is completed. Stay hydrated, take breaks, modifications are always welcomed and encouraged and consult a physician before beginning this or any other workout program.

Equipment Used:
One Dumbbell

Workout Breakdown:

Warm-up/Stretch — 00:28 / 02:34
Water Break — 06:03

Circuit 01:
01 — Skater Sprints — 06:33
02 — Renegades (L) — 07:33
03 — Globe Squats — 08:33
04 — Renegades (R) — 09:33
05 — ISO Press Kicks — 10:33
06 — S2S Goblet Squats — 11:33
07 — Tri-Knee Combo — 12:33
08 — Striker Kicks — 13:33
09 — Hop Over Burpees — 14:33
10 — Booty Builders — 15:33
11 — Free Throws — 16:33
12 — Clap-Over Push — 17:32
13 — Lawnmowers — 18:32
14 — F2B Press Sprints — 19:32
15 — Spartan Squats — 20:32
16 — Curtsy Crosses — 21:32
17 — Triceps Planks — 22:32
18 — ISO Calf Raises (L) — 23:32
19 — ISO Calf Raises (R) — 24:32
20 — Diamond Swings — 25:32

Stretch — 26:47

What I Ate Today – 10/17/2015:
Breakfast – 415kcals:
• Strawberry Apple Banana Oatmeal w/ Honey & Cinnamon

Lunch – 1341kcals:
• Fruit Smoothie [2 bananas, strawberries, blueberries, raspberries, blackberries, Greek yogurt & honey]
• Spicy Black Bean & Avocado Sammich [wheat bread, Morning Star Farms Spicy Black Bean Burger, avocado, tomato, spinach, ketchup, mustard]
• Veggie Spring Rolls

Dinner – 385kcals:
• Mixed Vegetables, Quinoa, and Griller Crumbles

Snacks – 296kcals:
• Bartlett Pear
• G.H. Cretors Chicago Mix Popcorn – BOMB!!! Even better than Garrett's Popcorn

Approx. 2,437 Calories total
[399g Carbs/58g Fat/103g Protein]

Check out my daily eats at:

Which was your favorite exercise move? Which was most challenging? Let us know below.
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Mail Workout Challenges to:
Millionaire Hoy
PO Box 53448
CHICAGO IL 60653
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Rates : 0
27 comments
  1. Nelu Mbingu / October 18, 2015

    First :)

  2. NerhPara / October 18, 2015

    Hoy, what is your height

    • Millionaire Hoy / October 18, 2015

      +Neer Hirpara 5’10”

  3. NerhPara / October 18, 2015

    Ohh, i am 5’11. Hoy do you know how to stop growing my height, i started
    working out because I reckoned excersing will slowly stop my growth spurt.
    Is that true

    • Kbunnieable / May 23, 2016

      Why do you want to stop growing? Tall people are attractive

  4. TooFIT4You / October 19, 2015

    This was totally awesome Millhoy. you rocked my world. One dumbell workouts
    are a hit with me. Cheers, Kate:)

  5. Flex Formation Total Body Fitness / October 19, 2015

    1 dumbbell is definitely a lot harder then it sounds …especially when you
    are using the heavier weights! Great work Hoy!

  6. Lenula / October 19, 2015

    Second dumbbell felt so left alone 🙁 :)))

    • Millionaire Hoy / October 26, 2015

      +lenula LOL just gotta alternate between moves jk

    • Lenula / October 26, 2015

      +Millionaire Hoy Good idea man! How is it possible that it didn´t come to
      my mind? :))Well, next time I´ll be better prepared 🙂

  7. Olivia Szeplaki / October 19, 2015

    More db wos with like this, please!

    • Millionaire Hoy / October 26, 2015

      +Olivia Szeplaki You betcha. Just did this one again and I gotta create
      another one of these bad boys.

  8. Kristi Meek / October 19, 2015

    definitely appreciated this workout because i only have one dumbbell at my
    house!

  9. YumYucky / October 19, 2015

    Werk it ouuuuut!

    • Millionaire Hoy / October 26, 2015

      +YumYucky Working it with just one dumbbell lol

  10. Anna Teittinen / October 19, 2015

    I’ll be finishing up the HIIT / STRONGER 03 series by this Thursday but I
    think I’ll be sweating more with this 30 minute workout! Look at
    Millionaire Hoy here! 😉 THANKS SO MUCH again for your great workouts!

  11. Max's Best Bootcamp / October 20, 2015

    Nice vid Hoy! We love renegade rows at bootcamp…1 DB or 2 :)

  12. Mark Hope / October 20, 2015

    This looks awesome..

  13. Peak Condition / October 20, 2015

    Man when I was in high school one hit quit meant something else
    entirely……haha

    • Millionaire Hoy / October 20, 2015

      +James Peska Fitness HAHAHA LOL

  14. ixi Vulpix / October 20, 2015

    When are you posting next

  15. eyesignful / October 21, 2015

    wow, hard workout, you had us going the whole time. Great
    instruction….applause!!!!!

  16. MEGA .MEL / October 22, 2015

    this number 5 the title needs to be editted

  17. Monique P / October 25, 2015

    did this today and its absolutely amazing! thanks for all the hard work you
    put in to provide great workouts like this

  18. Nada Elsaedy / October 26, 2015

    awesome workout Millhoy and in short time .. :-)

  19. Anne AO / November 11, 2015

    So I thought ‘1 dumbbell = easy’ ……. WRONG!!! Kicked butt & variety was
    on point. Thanks Mil ….P.S …… No fair! No Chicago a Mix Popcorn in UK
    :-(

  20. Abhipriti Seal / July 11, 2016

    I can not find greek yogurt in my city , could you please suggest a
    substitute for it for smoothies or just eating it normally :)

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