Get ready to increase your endurance, torch calories (I BURNED 520 CALORIES 🔥) and build muscle in the 35 min abs + full body HIIT workout with dumbbells and bodyweight. I’ll be using 25 lb / 11.3 kg dumbbells in this workout.

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The format for this workout is simple – we’ll cycle through 7 different 5 minute cycles, each focusing on a specific area of the body. We’ll be using our bodyweight throughout the workout as well as a medium set of dumbbells to build your strength while burning calories.

Each 5 minute cycle consists of 10 no repeat exercises, beginning with abs/core, legs, chest, hamstrings and glutes, arms (biceps & triceps), back and then finishing off with shoulders.

Don't forget to warm up before your workout
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WORKOUT DETAILS
Duration: 35 Minutes + 5 Min Cool Down / Stretch
Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
Timing: 20 Seconds Work, 10 Seconds Rest

The exercises for this intense HIIT + Strength workout with weights and bodyweight are listed below:

Abs/Core
0:20 Step Back Knee Drive R
0:50 Step Back Knee Drive L
1:20 High Knees
1:50 Mountain Climbers
2:20 Oblique v-ups R
2:50 Oblique v-ups L
3:20 Flutter Kicks
3:50 Reverse Crunch + Butt Lift
4:20 Prayer Crunch
4:50 Alt Single Leg V-Ups

Legs
5:20 Goblet Squat
5:50 1-1/2 Squats
6:20 Jump Squats
6:50 Static Lunge R
7:20 Static Lunge L
7:50 Jump Switch Lunges
8:20 Side Lunge to Curtsy Lunge R
8:50 Side Lunge to Curtsy Lunge L
9:20 Jump Twist Squats9
9:50 Goblet Squat Pulses

Chest
10:20 Dumbbell Push Ups
10:50 Chest Press
11:20 Iso Chest Press R
11:50 Iso Chest Press L
12:20 Flyes (hammer grip)
12:50 Flyes (palms forward)
13:20 Diamond Press
13:50 Diamond Push Ups
14:20 Push Up Pulses
14:50 Single Push Up (10 sec down / 10 sec up)

Hamstrings & Glute
15:20 Single Leg RDL R
15:50 Single Leg RDL L
16:20 RDL
16:50 Good Mornings
17:20 Single Leg Glute Bridge R
17:50 Single Leg Glute Bridge L
18:20 Glute Bridge
18:50 Hamstring Walk Out
19:20 Hamstring March
19:50 Hamstring Bridge Hold

Arms
20:20 Overhead Tricep Press
20:50 Dips
21:20 Tricep Push Ups
21:50 Skullcrushers
22:20 Tricep Press
22:50 Hammer Curls
23:20 Wide Curls
23:50 Lower Curls
24:20 Upper Curls
24:50 Twist Curls

Back
25:20 Dumbbell Swing R
25:50 Bent Over Single Arm Row R
26:20 Bent Over Row Supinated Grip R
26:50 Bent Over Wide Row R
27:20 Dumbbell Swing L
27:50 Bent Over Single Arm Row L
28:20 Bent Over Row Supinated Grip L
28:50 Bent Over Wide Row L
29:20 Bent Over Alternating Rows
29:50 Superman Hold

Shoulders
30:20 Single Arm Shoulder Press R
30:50 Single Arm Shoulder Press L
31:20 Single Arm Arnold Press R
31:50 Single Arm Arnold Press L
32:20 Upright Row
32:50 90 Degree Lateral Raises
33:20 Dumbbell Snatch L
33:50 Dumbbell Snatch L
34:20 Squat Press R
34:50 Squat Press L

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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