Are you looking to use dumbbells to rapidly lose fat at home and build some muscle along the way? If so, then HIIT training is a highly effective option. But it’s essential to choose the right weights for an effective workout. This post reveals the best dumbbells for HIIT workouts.
The best dumbbells for HIIT should offer light to moderate weights at an affordable price. This weight should feel challenging to the user for 15+ repetitions of a given HIIT exercise. Durability is also important because HIIT exercises often involve dynamic and explosive movements.
Choosing a dumbbell that’s a light to moderate weight is easy.
But how do you know how durable they are?
My first set of HIIT dumbbells were cheap plastic spinlocks. Whilst they provided enough weight, they also broke in no time and I had to waste money replacing them.
Below, I’ll share 9 of my recommended HIIT dumbbells to help you avoid making my mistake!
- 1) Papababe Hex (Top Recommendation For Men)
- 2) Hola Hatha Hand Weight Set (Top Recommendation For Women)
- 3) CAP Cast Iron Hex Dumbbell
- 4) Amazon Basics Hex
- 5) Amazon Basics Neoprene-Coated Handweight
- 6) Yes4All Iron Spinlock Dumbbells
- 7) Flybird 25/55
- 8) Bowflex 552
- 9) Powerblock Elite
- Don’t Forget These Optional Extras!
Here’s an overview of the best dumbbells for an effective HIIT home workout:
|HIIT Dumbbell||Durability||Fat Loss / Muscle Gain Capacity||% 5* Amazon Reviews||Price|
|Papababe Hex Set||Very High||High / Moderate||70%||$$$|
|Hola Hatha Handweight Set||Very High||High / Moderate||85%||$$|
|CAP Cast Iron Dumbbell||Very High||High / Low||81%||$$|
|Amazon Basics Dumbbells||Very High||High / Low||85%||$|
|Amazon Basics Handweight||Very High||High / Low||85%||$|
|Yes4All Iron Spinlock||High||High / High||73%||$$|
|Flybird 25/55 Dumbbell||Moderate||High / High||80%||$$$$|
|Bowflex 552||Moderate||High / High||88%||$$$$$|
|Powerblock Elite||Moderate||High / High||83%||$$$$$|
You may also be interested in my other article for acomplete guide to doing HIIT with dumbbells!
1) Papababe Hex (Top Recommendation For Men)
The Papababe hex dumbbell set offers great value for money for men to perform HIIT workouts at home. The one-piece cast iron construction lends for a high degree of durability, whilst the rubber casing protects the dumbbell and floor from damage during dynamic HIIT movements.
With the 150lb set, you get a range of fixed-weight hex dumbbells that go from 5lb (2.5kg) to 25lb (12.5kg) in 5lb increments.
Now, 25lb dumbbells may be a bit too much for the average beginner to do HIIT.
But remember- you should always factor in some redundant weight to minimize the likelihood that you’ll need to waste time and money on upgrading your dumbbells in the future.
And that’s why the Papababe set is great.
It will provide the average male with at least 2 years of HIIT progression (this is sufficient to take a beginner to the intermediate stages of HIIT training)
Additionally, the Papabbe dumbbell set comes with an A-frame rack which helps you keep your HIIT workouts organized as you switch between weights.
Overall, the Papapbabe hex dumbbells provide great value for male beginners to do HIIT at home.
2) Hola Hatha Hand Weight Set (Top Recommendation For Women)
The Hola Hatha hand weight set offers great value for women to perform HIIT dumbbell workouts at home. Each dumbbell is made from a neoprene-coated cast iron core which makes them resistant to knocks that often happen during HIIT workouts. They are also affordable and come with a rack.
The 60lb set comes with 3 pairs of dumbbells at 5lb (2.5kg), 10lb (5kg), and 15lb (7.5kg) increments.
That’s enough to take the average female beginner to the intermediate stages of dumbbell HIIT training (around 2+ years of progression)
I recommend going for the 60lb set over the more expensive 56lb set (which has more weight increments).
Although the 60lb set only comes with 3 increments, that’s still enough for long-term progression in a HIIT program.
The additional increments of the 56lb set are unnecessary fluff in my opinion.
Overall, the Hola Hatha set provides good value for most female beginners to do HIIT at home.
However, if you’re a gal with ambitious muscle-building goals (i.e. you wanna gain more than 5lbs of lean muscle), then the Papababe set (see above) will be more suitable.
3) CAP Cast Iron Hex Dumbbell
The CAP cast iron hex dumbbells are a cheap and durable option for men and women to perform weighted HIIT workouts at home. They are sold as individual pairs at specified weights, making them ideal for those who do not need an entire set of dumbbells.
If you know exactly what weight dumbbell you need for a good HIIT workout, then you can get away with buying just a single pair of dumbbells (rather than an entire set).
This is the cheaper route to go down compared to buying a dumbbell set.
Just be aware that having access to just 1 weight can limit the number of dumbbell HIIT exercises you can do.
That’s because big exercises like the clean and press require more weight to challenge you, compared to smaller exercises like the bicep curl.
Nevertheless, the CAP dumbbells are a cheap and knock-resistant single-dumbbell option for HIIT.
Or you may be interested in my other article to find out the ideal dumbbell weight for HIIT.
4) Amazon Basics Hex
The Amazon basics hex dumbbells are an affordable and durable single-dumbbell option for men to do HIIT at home. The rubber-casing protects your floor and dumbbells. They also come in a variety of moderate to heavy weights that are suitable for males of different training levels.
Just like the CAP dumbbells, these are available as individual weights.
They are sold as single dumbbells, unlike the CAP dumbbells which are sold in pairs.
This doesn’t impact their capacity to give you a good HIIT workout though.
You can use them for single-dumbbell HIIT exercises like the dumbbell swing, renegade row, clean and press, and more.
They are one of the cheapest dumbbell options you can get and the reviews are great.
Women can also use these, but the Amazon basics hand weights (see below) offer lighter poundages and may be more suitable.
5) Amazon Basics Neoprene-Coated Handweight
The Amazon basics hand weights offer an affordable and durable light single-weight option for female beginners to do HIIT at home. The neoprene-coating not only protects your floor and dumbbells, but also provides a good grip for dynamic HIIT movements.
They come in 1-, 2-, 3-, and 5lb options.
Just like Amazon basics hex dumbbells, these hand weights are a cost-effective single-weight option for HIIT.
They are ideal for female beginners since there’s a greater variety of weight to choose from in the lower poundages.
These are best used for burning fat and toning the arms.
If you have more ambitious goals of building muscle, then I’d advise you to go for something slightly heavier (at least 10lbs).
You may also be interested in my other article to find out the best dumbbell weight for toning the arms.
6) Yes4All Iron Spinlock Dumbbells
The Yes4All spinlock dumbbells offer an affordable and adjustable dumbbell set for men and women to do HIIT workouts at home. The weight plate adjustment mechanism allows the user to do HIIT as well as target individual muscle groups for growth.
The fixed-weight dumbbells mentioned above are the most cost-effective way to do HIIT, lose fat, and build some muscle along the process.
But if you want to emphasize more muscle gains, then your dumbbells should ideally provide a variety of light to heavy poundages.
This allows you to effectively hit both small muscles like the biceps, as well as larger muscles like the pecs.
This is something fixed-weight dumbells don’t offer unless you buy a complete set which can easily cost over $1000.
The Yes4Alls solve this issue.
They are extremely durable, cost-effective, and provide a range of weights for you to do HIIT as well as build muscle effectively.
For more information on dumbbell weight classifications, you can check out my other post to learn what’s meant by light, medium, and heavy dumbbells.
7) Flybird 25/55
The Flybird selectorized dumbbells are a great set of HIIT dumbbells for those who have limited space at home. Each dumbbell contains 5 weight settings that are fully adjustable. The lighter settings are great for HIIT, whilst the heavier settings are perfect for beginners to build muscle.
These are ideal for beginner men and women who want to lose fat and build a good amount of muscle at home without needing an entire set of dumbbells which consume space.
Depending on the model you choose, each dumbbell goes from 5lbs to 25lbs or 55lbs per dumbbell.
I’d recommend guys to get the 55lb model whilst the 25lb model is sufficient for girls.
The weight settings are adjusted with a turn of the handle.
This makes for rapid weight changes which are ideal for fast-paced HIIT workouts.
You can find the cheapest Flybird price here.
Or you may be interested in my other article to find out the ideal dumbbell weight for building muscle.
8) Bowflex 552
The Bowflex 552 selectorized dumbbells are versatile dumbbells that are great for HIIT workouts as well as muscle-building programs. They are fully adjustable from 5lbs to 52.5lbs. The lighter weight settings are ideal for HIIT, whilst the heavier settings work well for building muscle.
I’ve personally tested these, and they are some of the best selectorized dumbbells on the market (evident by their reviews).
Not only do they feature light and heavy poundages, but they also have small 2.5lb increments.
This makes them great for beginners and intermediates alike to progress smoothly in their HIIT and strength programs.
Simply add 2.5lbs whenever your current program starts feeling easy.
That way, you can continue losing fat and building muscle at a constant rate as you become stronger and fitter.
These dumbbells are a bit pricey for solely HIIT purposes.
But if you’re looking to maximize muscle gains and build a ripped physique at home, then these are for you.
You can find the cheapest Bowflex price here.
If you like, you can also check out my other article to find out exactly how much dumbbells should cost per pound/kilogram of weight!
9) Powerblock Elite
The Powerblock Elite dumbbells are great all-around for strength, muscle-building, fat-burning, and HIIT workouts. They are fully adjustable from 2.5-90lbs. The lighter weight settings work great for fat-burning and HIIT, whilst the heavier settings are effective for building muscle and strength.
I swapped my Bowflex dumbells for the Powerblocks.
The Powerblocks are more flexible in terms of their maximum weight capacity.
You can purchase separate add-on kits to upgrade each dumbbell from 50lbs to 70lbs and 90lbs.
This makes them awesome for people of all training levels to build a ripped body at home.
Just like the Bowflex’s, the Powerblock dumbbells feature a range of light to moderate weight settings in addition to the heavy poundages.
The light and moderate settings work excellently for people of all abilities to perform HIIT training at home.
Don’t Forget These Optional Extras!
A mat and heart rate monitor are entirely optional. But they will facilitate more effective workouts.
Dumbbell HIIT workouts invariably include dynamic exercises that often involve explosive swinging movements.
I like to use a cheap yoga mat like this Balance From High-Density Mat to protect my floor and the dumbells themselves.
You can also use a large carpet-cutting if you have one.
A fitness watch will help you effortlessly keep track of your heart rate during your workout.
This is important for making sure you’re working hard enough and not wasting your time on a workout that doesn’t do anything for you.
You could just use the old-fashioned two-finger pulse method.
But I found this to be cumbersome and extremely annoying to do in the middle of an intense workout.
I use the Fitbit Versa (you can see the customer reviews here), but the Fitbit Inspire does the job equally well at half the price. Both watches will monitor your heart rate and caloric expenditure.
Cheap gloves like these Ihuans will also protect your hands from blisters and callouses..
I’ve shared with you the best dumbbells for HIIT workouts.
All of the recommended dumbbells will work great to help you lose weight and gain some muscle along the way.
Which dumbbell you choose should depend on your current fitness levels and future goals.
For most people, the Papababe dumbbell set (for men) or Hola Hatha dumbbell set (for women) offers a great balance between price and effectiveness.
But if you don’t mind spending a bit more money on a pair of dumbbells that allow you to maximize muscle gains, then the Bowflex and Powerblock dumbbells are the way to go!
Which dumbbell will you be choosing?
Let me know in the comments!
You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!
Thanks for reading guys!
(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)