Grab a set of dumbbells and let's hit the mat together for an intense and intermediate total body HIIT workout. This HIIT workout has it all: upper body, lower body, abs & core, bodyweight HIIT cardio movements, unilateral training and more.

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The format for this home workout is 30s on, 15s rest. The limited rest time will keep your heart rate up (great for burning calories) while the incorporated dumbbells will help you to build strength and muscle tone.

Hang aroundd for a 4 minute cool down and stretch. Grab your water and mat, get your mind right and let's have a great workout! Take this workout at your own pace and pause as needed – but push through to the end. You can do this! LFG

Do this short 5 minute warm up first:
► 5 Min Warm Up [ Ссылка ]

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FREE HOME WORKOUT PROGRAMS
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💾 Shredded: 2 Week Ab Challenge: [ Ссылка ]
💾 Sculpted Core: 2 Week Ab Challenge: [ Ссылка ]

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WORKOUT DETAILS
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: A pair of dumbbells (I'm using 30 lbs / 14 kg) and a mat
⏱️ Intervals: 30 Seconds work, 15 seconds rest

Exercises for this 30 minute total body HIIT workout:

In & Out Squats
Rear Lunge to Knee Drive R
Rear Lunge to Knee Drive L
Romanian Deadlift
3x Push Up + 3x Deadlift
Thruster R
Thruster L
Shoulder Taps
Upright Row
3x Push Up + 3x Deadlift
Bent Over Rows
Plank Row R
Plank Row L
Dumbbell Swing
3x Push Up + 3x Deadlift
Double Leg Lowers
Flutter Kicks
Side Plank Dips R
Side Plank Dips L
3x Push Up + 3x Deadlift
Twist Chest Press
Wide Push Up Pauses
Dumbbell Flyes
Diamond Press
3x Push Up + 3x Deadlift
Drop Squats
Side Lunge Switches
Curtsy Lunge to Squat R
Curtsy Lunge to Squat L
3x Push Up + 3x Deadlift
3 Point Crunch
Bicycles
Spider Crunches
L-Sit Toe Touches
3x Push Up + 3x Deadlift

FINISHER - 30s ea, no rest

Snatch R
Mountain Climbers
Snatch L
Chest to Floor Burpees

STRETCH & COOL DOWN

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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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