Build muscle definition and strength while burning fat in this 30 minute full body HIIT workout with weights.

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Together, we'll work through 3 circuits, 5 exercises each, repeating each circuit 2x. The timer will be on for 40 seconds of work followed by 20 seconds of rest throughout. We'll end the workout with a 1 minute plank finisher.

For this workout you'll need two sets of dumbbells. For reference only, I'm using 15 lbs & 25 lbs dumbbells (7 & 11 kg). Use weights that challenge you but allow you to get through each set. You can repeat this workout and scale up or down as needed.

We'll begin with a quick 4 min warm up and stick around at the end for a 4 min cool down & stretch. Let's have a great workout! Scroll down below for more details about this workout.

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WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: 2 sets of dumbbells (light and medium)
⏱️ Intervals: 40 sec work, 20 sec rest
🔥 Finisher: 1 min plank

Exercises for this full body HIIT workout with weights:

00:00 Get Ready!

Warm Up - 30x8 (4 mins)
00:25 Arm Circles
00:55 Squat to Rear Lunge
01:25 Cossack Squat
01:55 Chest Opener + Butt Kicks
02:25 Shoulder Taps
02:55 Down Dog to Plank
03:25 Frog Squats
03:55 Walking Lunges

Circuit 1 - 40/20 - 5x2 (10 mins)
04:45 Rotational Shoulder Press
05:45 High Squat
06:45 Snatch
07:45 Shallow Walking Lunge
08:45 Squat to Press
Repeat

Circuit 2 - 40/20 - 5x2 (10 mins)
14:45 Bent Over Row
15:45 Front Raise - One DB
16:45 Renegade Row
17:45 Static Lunge R
18:45 Static Lunge L
Repeat

Circuit 3 - 40/20 - 5x2 (10 mins)
24:45 Curl to Press
25:45 Dumbbell Switches
26:45 Overhead Tricep Extension
27:45 Dumbbell Swing
28:45 Dumbbell Push Ups
Repeat

34:45 Plank Finisher - 1 Minute

36:05 Cool Down & Stretch

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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