30 MIN FULL BODY DUMBBELL WORKOUT | Strength + HIIT, No Repeats
A 30 minute full body dumbbell HIIT workout to follow along with at home. We go heavy first while you're fresh: 10 big compound moves, 45 seconds on, with a water break halfway. Then 4 combos on your middle pair, a 2 and a half minute AMRAP, and a Tabata to finish. No repeats. Just press play and follow along.
💪 Want the full 40 minute version? It's in the TIFFxDAN app along with programs that tell you what to do each day and every workout ad-free on your phone, laptop or TV. Try it free for 7 days → https://app.tiffxdan.com/yt
📅 Free weekly plan: every Sunday we email you 3 or 4 of our workouts for the week, plus a short abs add-on → https://tiffxdan.com/plan
This one is from week three of Hybrid, our 8 week program in the app. Keep all dumbbells close by. The weights only change during the breaks. Follow either of us. When Tiff's move is different, that's your easier option.
Duration: 31 minutes, includes warm up and cool down
Equipment: 3 pairs of dumbbells (Dan 20, 30 and 40 lb · Tiff 7.5 and 12.5 lb), a mat
Block 1, Heavy: 10 moves, 45s work, 20s rest, a water break after 5
Block 2, Combos: 4 moves, 40s work, 20s rest, middle pair
Finisher: 2:30 AMRAP (6 dumbbell swings, 6 squats to alternating press, 3 makers), then a Tabata, 8 moves, 20s on, 10s off
Workout Details
Warm Up // 30s each, no rest
Arm Swings
Squat to Overhead Reach
Reverse Lunge + Rotation
Hamstring Sweeps
Plank Walkout
Superman Pulldown
Block 1 // Heavy
Front Squat to Arnold Press
RDL to Bent Over Row
Front Rack Lunge
Glute Bridge Chest Press
Sumo Squat to Upright Row
Dumbbell Power Clean / Hammer Curl to Squat
Lateral Squat to Press
Renegade Row / Knee Renegade Row
Squat to Curtsy Lunge
Dumbbell Snatch
Block 2 // Combos
Deadlift to Curl
Step Back Lunge to Knee Drive
Hammer to Supinated Curl
Thrusters
Finisher // 2:30 AMRAP
6 Dumbbell Swings
6 Squats to Alternating Press
3 Makers
Tiff: Alternating Press · Burpee to Deadlift
Finisher // Tabata
Squat Jumps / Air Squats
Push Ups / Knee Push Ups
Push Press
Bicycle Crunches
Mountain Climbers
Seesaw Rows
Goblet Squat
Burpees / Step Back Burpees
Cool Down & Stretch // 30s each
Chapters
0:00 Intro
0:37 Warm Up
3:37 Block 1: Heavy
15:17 Block 2: Combos
19:42 Finisher: 2:30 AMRAP
22:57 Finisher: Tabata
27:32 Cool Down & Stretch
#dumbbellworkout #hiitworkout #fullbodyworkout
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.