# Gym HIIT for Beginners – Dumbbell & Kettlebell Fat Burn

> A beginner 3-day gym HIIT program using light dumbbells, a kettlebell, and a box. Simple loaded circuits with generous rest to build conditioning safely.

Goal: Fat Loss · Level: Beginner · Equipment: Dumbbells, Kettlebell, Bodyweight · 3 days/week · ~35 min/session · 6 weeks

Interactive version (free): https://stay-active.app/templates/hiit-gym-beginner

## Overview

This beginner gym HIIT plan adds light dumbbells and a kettlebell to short, simple circuits. Loaded conditioning burns more calories and builds strength at the same time — while the generous rest keeps it safe and approachable for newcomers. Each session is a circuit repeated for 3 rounds.

## The Program

### Day 1 – Full Body Circuit — Full Body Circuit

- **Kettlebell Swing** — 3 sets × 15 reps, rest 20s
- **Goblet Squat** — 3 sets × 12 reps, rest 20s
- **Push-Up** — 3 sets × 8-12 reps, rest 20s
- **Mountain Climber** — 3 sets × 30s, rest 20s
- **High Plank** — 3 sets × 30s, rest 90s

### Day 2 – Push + Legs — Push + Legs

- **Dumbbell Thruster** — 3 sets × 10 reps, rest 20s
- **Goblet Squat** — 3 sets × 12 reps, rest 20s
- **Dumbbell Shoulder Press** — 3 sets × 10 reps, rest 20s
- **Jump Squat** — 3 sets × 12 reps, rest 20s
- **Sit-Up** — 3 sets × 15 reps, rest 90s

### Day 3 – Pull + Core — Pull + Core

- **Dumbbell Row** — 3 sets × 12 per side, rest 20s
- **Kettlebell Swing** — 3 sets × 15 reps, rest 20s
- **Renegade Row** — 3 sets × 8 per side, rest 20s
- **Bicycle Crunch** — 3 sets × 30s, rest 20s
- **High Plank** — 3 sets × 30s, rest 90s

## FAQ

### What equipment do I need?

A pair of light-to-moderate dumbbells, one kettlebell, and optionally a box or bench. Everything else is bodyweight.

### How heavy should I go?

Light enough to keep good form for the whole circuit. HIIT intensity comes from the pace and short rest, not maximal loads.

### How often?

3 non-consecutive days per week to allow recovery between sessions.

## Safety notes

Learn the kettlebell hip-hinge before loading the swing. Keep loads light while you build conditioning. Rest longer than prescribed if your form or breathing breaks down. Stop if you feel sharp joint pain.