60-Minute HIIT Workout with Weights for Total-Body Transformation

High-intensity interval training (HIIT) combined with weights is one of the most effective ways to build lean muscle, burn fat, and improve overall conditioning in a single workout. A 60-minute HIIT workout with weights gives you enough time to train the entire body, challenge your cardiovascular system, and stimulate muscle growth without spending hours in the gym. This style of training blends strength training with explosive cardio bursts, creating a powerful metabolic effect that continues burning calories long after your workout ends.

In this guide, you’ll learn exactly how to structure a 60-minute weighted HIIT workout, which exercises to include, how to adjust intensity for your fitness level, and why this training style is ideal for fat loss, muscle definition, and athletic performance.

Why Choose a 60-Minute HIIT Workout With Weights?

A full hour of HIIT with resistance training strikes the perfect balance between volume and intensity. Shorter HIIT sessions are great, but a 60-minute workout allows you to hit every major muscle group while maintaining elevated heart rate intervals.

Benefits of HIIT With Weights

• Burns more calories than steady-state cardio
• Builds lean muscle while reducing body fat
• Improves cardiovascular endurance and strength simultaneously
• Increases metabolic rate for hours after training
• Saves time compared to traditional split workouts

Unlike cardio-only HIIT, adding weights increases mechanical tension on muscles, which is critical for strength and hypertrophy. This makes weighted HIIT ideal for men and women looking to lose fat without losing muscle.

Who Is This 60-Minute HIIT Workout Best For?

A 60-minute HIIT workout with weights works well for:

• Intermediate to advanced trainees
• Busy individuals who want maximum results in one session
• Athletes training for power and conditioning
• Anyone plateaued with traditional cardio or bodybuilding routines

Beginners can still benefit, but should reduce loads, increase rest, and focus on proper form before pushing intensity.

How to Structure a 60-Minute HIIT Workout With Weights

To get the most from this workout, structure your session into clear phases. Each phase has a purpose, from preparing your body to maximizing fat burn and finishing with recovery.

Recommended Training Format

• Warm-Up: 10 minutes
• Main HIIT Circuits: 40 minutes
• Cool-Down: 10 minutes

Work intervals typically range from 30–45 seconds, followed by 15–30 seconds of rest. Use moderate weights that allow good form at high intensity.

10-Minute Dynamic Warm-Up

A proper warm-up is essential before high-intensity training with weights. It reduces injury risk and improves performance.

Warm-Up Focus 60-Minute HIIT Workout

• Increase core temperature
• Mobilize hips, shoulders, and spine
• Activate glutes, core, and upper back

Sample Warm-Up Circuit (2 Rounds)

• Jumping jacks – 45 seconds
• Bodyweight squats – 15 reps
• Arm circles – 20 each direction
• Walking lunges – 10 per leg
• Inchworms – 8 reps

Rest 30 seconds between movements if needed.

60-Minute HIIT Workout With Weights (Main Session)

The main workout is broken into four 10-minute circuits, each targeting different muscle groups and energy systems. This keeps intensity high while allowing brief recovery between circuits.

Circuit 1: Lower Body Power (10 Minutes)

This circuit focuses on legs and glutes, the largest muscle groups in the body. Training them early increases calorie burn and hormonal response.

Exercises 60-Minute HIIT Workout

1. Dumbbell Goblet Squats – 40 sec work / 20 sec rest
2. Reverse Lunges With Weights – 40 sec / 20 sec
3. Dumbbell Romanian Deadlifts – 40 sec / 20 sec
4. Jump Squats (Bodyweight) – 40 sec / 20 sec

Repeat the circuit 2 times with 60 seconds rest between rounds.

Training Tip: Choose a weight that challenges you by the last 10 seconds of each interval without sacrificing form.

Circuit 2: Upper Body Push & Pull (10 Minutes)

This circuit balances pushing and pulling movements to build upper-body strength and muscular endurance.

Exercises 60-Minute HIIT Workout

1. Dumbbell Push Press – 45 sec / 15 sec
2. Bent-Over Dumbbell Rows – 45 sec / 15 sec
3. Push-Ups (Weighted or Bodyweight) – 45 sec / 15 sec
4. Renegade Rows – 45 sec / 15 sec

Complete 2 rounds, resting 60 seconds between rounds.

Why It Works: Alternating push and pull movements allows one muscle group to recover while the other works, maintaining high output throughout the circuit.

Circuit 3: Full-Body Metabolic Burn (10 Minutes)

This is where heart rate spikes and fat burning peaks. Full-body movements demand coordination, power, and stamina.

Exercises 60-Minute HIIT Workout

1. Dumbbell Thrusters – 40 sec / 20 sec
2. Kettlebell or Dumbbell Swings – 40 sec / 20 sec
3. Burpee to Dumbbell Deadlift – 40 sec / 20 sec
4. Mountain Climbers (Weighted Vest Optional) – 40 sec / 20 sec

Repeat for 2 total rounds.

Intensity Note: This circuit should feel challenging. If your heart rate isn’t elevated, increase pace or reduce rest slightly.

Circuit 4: Core & Conditioning Finisher (10 Minutes)

The final circuit strengthens the core while maintaining a high metabolic demand.

Exercises 60-Minute HIIT Workout

1. Weighted Russian Twists – 45 sec / 15 sec
2. Plank Dumbbell Drag – 45 sec / 15 sec
3. Standing Dumbbell Woodchoppers – 45 sec / 15 sec
4. High Knees With Light Dumbbells – 45 sec / 15 sec

Perform 2 rounds with minimal rest.

Core Focus: Keep your core braced throughout every movement to protect your spine and improve power transfer.

10-Minute Cool-Down and Recovery

Cooling down helps lower heart rate, improve flexibility, and reduce muscle soreness.

Cool-Down Routine

• Walking or light cycling – 3 minutes
• Standing quad stretch – 30 sec per leg
• Hamstring stretch – 30 sec per leg
• Chest and shoulder stretch – 30 sec each
• Deep breathing in child’s pose – 2 minutes

Consistent cool-downs improve recovery and long-term performance.

How Often Should You Do 60-Minute HIIT Workout With Weights?

Because this workout is intense, recovery is crucial.

Weekly Recommendation

• 2–3 sessions per week
• At least 48 hours between HIIT sessions
• Combine with low-intensity cardio or mobility work on rest days

Overtraining can reduce results, so listen to your body.

HIIT With Weights for Fat Loss

Weighted HIIT is one of the most efficient training styles for fat loss. The combination of resistance and cardio increases EPOC (excess post-exercise oxygen consumption), meaning your body continues burning calories after the workout ends.

Fat-Loss Tips

• Use moderate weights you can move quickly
• Keep rest short but intentional
• Fuel workouts with protein and complex carbs
• Stay hydrated to maintain performance

Consistency matters more than perfection.

HIIT With Weights for Muscle Definition

While traditional HIIT focuses on cardio, adding weights provides enough stimulus to maintain and build muscle.

To maximize muscle definition:

• Focus on controlled eccentric (lowering) phases
• Use progressive overload over time
• Maintain proper form even at high intensity

This makes a 60-minute HIIT workout with weights ideal for body recomposition.

Common 60-Minute HIIT Workout Mistakes to Avoid

Even experienced lifters can make errors with HIIT training.

Avoid These Pitfalls

• Using weights that are too heavy for speed work
• Skipping warm-ups or cool-downs
• Letting form break down under fatigue
• Training HIIT every day without recovery

Smart training produces better results than just training hard.

Equipment You’ll Need For 60-Minute HIIT Workout

One of the advantages of HIIT with weights is minimal equipment.

Basic Equipment List

• Dumbbells or kettlebells
• Adjustable bench (optional)
• Mat for core work
• Timer or interval app

You can easily modify this workout for home or gym use.

Is a 60-Minute HIIT Workout With Weights Worth It?

Absolutely. A 60-minute HIIT workout with weights delivers a powerful combination of fat burning, muscle building, and cardiovascular conditioning in a single session. It’s efficient, challenging, and adaptable to different fitness levels and goals.

Whether your goal is weight loss, muscle definition, or overall athletic performance, this training style offers long-term benefits when performed consistently and intelligently. Focus on form, push intensity during work intervals, and allow proper recovery between sessions—and you’ll see results that traditional workouts struggle to match.

If you’re looking for a workout that truly maximizes every minute, HIIT with weights is one of the best options available.

For additional strength and conditioning resources that enhance your 60-minute weighted HIIT training, be sure to check out the 60‑Minute Dumbbell Strength Training Workout for Total Body Power, which complements HIIT with focused strength work, and the Best Dumbbell HIIT Workout: The Ultimate Guide for more exercise variations and workout ideas. If you’re interested in shorter interval sessions that still deliver fat-burning and muscle-building benefits, the 30 Minute Dumbbell HIIT Workout Burn Fat & Build Muscle and 45 Minute HIIT Workout With Dumbbells – Burn Fat & Build Muscle provide structured circuits you can alternate with longer sessions. For a broader perspective on conditioning and interval training styles, explore the Best HIIT Workouts for Men Ultimate Guide, which covers foundational HIIT formats and principles you can apply to your 60-minute workouts. These internal resources help round out your fitness plan and offer readers immediate next steps to optimize results.