Ready for a full-body challenge? This 30 minute HIIT workout with dumbbells uses an EMOM format, tackling 3 exercises each min— the faster you finish, the more rest you get. You'll alternate between two sets every min, with 60 sec of rest in between. I'll guide you through a mix of bodyweight and dumbbell exercises to torch your entire body. Adjust the reps and difficulty to match your fitness level. Grab your dumbbells (I'm using 30 lbs), a mat, and water! #6WS1 #EMOMWorkout #SweatyHIIT
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WORKOUT DETAILS
⏱️ Duration: 30 minute workout
🏋️ Equipment: A set of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: Complete the reps listed at the top of every minute. Rest when finished.
EMOM (every minute on the minute): Complete 3 exercises every minute - reps outlined below:
Odd Minutes: 1, 3, 5, 7, 9
10X Push Ups
5X or 10X (advanced) Goblet Squats
10X Single Leg V-Ups
Even Minutes: 2, 4, 6, 8, 10
5X or 10X (advanced) Thrusters
20X Mountain Climbers
10X Jump Switch Lunges
REST 60 SECONDS
Even Minutes: 12, 14, 16, 18, 20
10X Chest Press
10X Glute Bridge (DB)
20X Bicycles
Odd Minutes: 13, 15, 17, 19, 21
10X Upright Rows
5X or 10X (advanced) Dumbbell Swing
10X Half Burpees
REST 60 SECONDS
Odd Minutes: 23, 25, 27, 29, 31
10X Bent Over Rows
5X or 10X (advanced) Suitcase Squat
20X High Knees
Even Minutes: 24, 26, 28, 30, 32
10X Jump Squats
5X DB Snatch (R)
5X DB Snatch (R)
10X Spider Climbers
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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!
