Get stronger and burn 500+ calories with this 30 minute HIIT x Strength full body dumbbell workout. All you need is a set of dumbbells (I'm using 30 lb / 14 kg dumbbells) and your mat for this workout.
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This is a no jumping, apartment friendly HIIT workout, so push yourself with slightly heavier weights to get the most out of this session. My average heart rate during this workout was 158 BPM with over 25 minutes of training in Zones 4 & 5 😅. Give it your all and let's have a great workout together! Workout details listed below.
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WORKOUT DETAILS
⏱️ Duration: 31 minutes
🏋️ Equipment: A pair of dumbbells and a mat - reference: I'm using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 60 Sec
Exercises for this full body HIIT dumbbell workout:
00:00 Get Ready!
Warm Up - 4 Minutes - 30 sec x8
00:30 Run in Place
01:00 Squat Reaches
01:30 Rear Lunge to Knee Drive
02:00 Jumping Jacks
02:30 Pike to Push Up
03:00 Bird Dogs
03:30 Squats
04:00 Butt Kicks
Workout - 27 minutes / 40 sec work, 20 sec rest
04:30 Circuit 1
04:50 Split Squat to Press R
05:50 Split Squat to Press L
06:50 Bent Over Row to Rear Delt Row
07:50 Rear Lunge & Curl
08:50 Repeat Circuit
12:50 Crossbody Curls
13:30 Circuit 2
13:50 Glute Bridge Chest Press
14:50 Chest Fly to Hammer Press
15:50 Curl to Overhead Press (1 dumbbell)
16:50 Dumbbell Push Ups
17:50 Repeat Circuit
21:50 Overhead Tricep Extension
22:30 Circuit 3
22:50 Side to Side Squats
23:50 Curl to Arnold Press
24:50 RDL to Upright Row
25:50 Alternating Snatch
26:50 Repeat Circuit
30:50 Skull Crushers
31:30 Finisher - 60 seconds
31:50 Thrusters (as many reps as possible)
33:10 Cool Down & Stretch - 4 minutes / 20 seconds each x 12
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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!
