30 Minute FULL BODY DUMBBELL WORKOUT at Home | 500 CALS 🔥 HIIT x Strength
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- Опубліковано 19 вер 2024
- 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.
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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⏱️ 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:
Warm up - 4 minutes / 30 seconds work, no rest between exercises
0:30 Run in Place
1:00 Squat Reaches
1:30 Rear Lunge to Knee Drive
2:00 Jumping Jacks
2:30 Pike to Push Up
3:00 Bird Dogs
3:30 Squats
4:00 Butt Kicks
Workout - 27 minutes / 40 seconds work, 20 seconds rest between exercises
4:30 Circuit 1
4:50 Split Squat to Press R
5:50 Split Squat to Press L
6:50 Bent Over Row to Rear Delt Row
7:50 Rear Lunge & Curl
8:50 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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Thanks for supporting our UA-cam channel. We couldn’t do any of this without you!
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!
We need to get TiffxDan to 1M subs. It’s by far the best workouts for all levels on UA-cam.
Not gonna lie… saw the thumbnail with a guy with his shirt on and no hat and thought.. who the hell is this guy?! We got a sub today?! Great workout! (Even with the “sub!”)
That's how I discovered them. Random recommendation. Been with em at least 3 times a week for I wanna say over a year now.
😂😂😂
lol threw me off a tad too, but same great quality workout 💪🏼
😂😂 My thoughts exactly. I'm still going to try it today though
Amazing workout ! I love it ❤
Loved that you stopped when you were tired, made me feel better
Hey man, been doing your workouts consistently since end of March. I’m getting married in less than two months now and have wanted to really get in shape for the wedding. I work in healthcare, so it’s almost impossible for me to go to the gym. But every morning I wake up I alternate between 3-4 of your HIIT/Dumbbell vids and I have to say, I’m loving the results I’m seeing so far. So THANK you for making videos so easily accessible and effective! Subbed and talk about you to everyone who asks what I’m doing!! Keep it up!!
This was amazing! Finished in 38 minutes with 30 pound dumbbells, and burned 490 calories. Welcome back! Can’t wait for more content! 😊
Nothing better than waking up to a fresh TIFFxDAN video! Yeaaaaah! 🔥
Great workout! It’s been so cool watching your videos mature and be more efficient. I really love the warm ups and cool downs, I like the preview during rest, and, how you’re displaying info. Very pro. Great job!
Im doing this one in the gym today👏🏿👏🏿Let's go everybody!!!!!
Great! No jumping is very welcome at the moment. Will do this as my morning workout tomorrow. Thanks! You will always be my favorite workout coach here!
What an amazing full body dumbbell HIIT workout. Great pace, time is flying by, easy to do exercises but hard and sweaty to perform and that there are extra bizeps and trizeps exercises is great too. So you have exercises for all the muscle groups. Your best workout for me so far. Thanks a lot.
This is so awesome!!! I’ve been wanting a no jumping HIIT with weights 🙏🏼🙏🏼🙏🏼 thank you so much 🙋🏻♀️🤩 you guys are the best!!!🎉🎉🎉🔥🔥🔥
Happy to see you back hope that you ve enjoyed the break. ,
Loved everything about this! Thanks so much! Getting stronger.... no boredom! 💪🏼🙌🏼
I lift heavy three times per week and then do workouts just like this in the days between. PERFECT WORKOUT!! Thanks so much for the content Dan!!
This was hard and challenging but I never gave up. You nailed this one I truly enjoyed your work out I can see great progress in my body. Much love, much health and blessings to you and Tiff❤❤❤
Thank you so much for this. God bless you and yours 🤲🏼
Been really hooked and motivated with this channel. Been spreading to the word to my friends that need a spark in the gym
Welcome back Dan ! 👌💪
Perfect workouts for on the road. Hotel fitness centers usually have all you need. Felt good to keep pace with 30lbs. Thanks for the effort!!
Solid workout, great channel. Thanks for making it easy to get after it!
Welcome back! Great workout. Thank you!
thanks for the new information added to the beginning video.
Thank you Dan 💪🏽🔥I miss your work out!
Been awhile since I have done one of your workouts. Idk how many times I wanted to quit, but I kept pushing. It felt so good to reach the end. Thanks again for another incredible workout video
Yay!!! This will be my Wednesday workout!! Thank you Dan💪💖
For anyone looking to maximize their time in the gym, it’s all about efficiency. You want to get in, get out, and burn the maximum calories possible to see the best results - and full-body splits are awesome.
Why? Active muscle tissue burns energy, so the more muscle activated, the more calories you burn.
IMPOSSIBLE IS NOT AN OPTION BUT POSSIBLE IS
Yes!!
Keep it coming. I utilize your platform and niche to keep healthy.
It’s easy to just hit play and try to keep up.
Thanks!!!
This one was NOT easy! Thanks for yet another fantastic workout
I think I found my new favourite routine, another great workout Dan!
I can't wait to do this one on Friday as that is my normal Full Body Day!
Thanks Legend Bro!! Glad You're Back!!! 💖💎🙌∞
Thank you. I'm so spent, I can barely type right now. That finisher, 1 minute of thrusters, was brutal.
Yeahhh..Dan is back..this was a great Dumbell workout.. thank you so much..Happy to have you back 🤩🤩🤩💪💪💪💪
So good to have you back! Great work out and thank you for including warm up and cool down!
Wow addicted workout from your channel. Thank yooouuu ❤❤
A new challenge. Thanks Dan
This was a tough one. But am glad I did it ❤🎉. Thank you for the warmups too loved that😊
Great workout, excellent video. Please continue the awesome work 👏 🙏 🙌 👍 💪 👌
I’m back finally! Now it’s gonna hurt tomorrow. Great video.
Incredible workout Dan. Well done. Loved this
Hi , just getting back into training found your channel one of the best, weighted and no weight workouts fantastic many thanks
A mis favoritos, trabajo completísimo!!! Luces guapísimo con ese look!!!
Great work!!! Thanks!!!!🥰👌
Waiting for some new videos from the greatest fitness youtube channel
Multi vitamine session !,thanks !
So happy to see you again, especially alone.
That was so awesome!! You're the best in the biz!
Fantastic workout! Would love to see more workouts structured like this.
Loved this format!! Ever grateful to you Dan🫶
That was a great workout session. Thank you Sir.
Amazing workout. Thank you
So glad you are back! Huge thanks to tiffxdan
Thank you _it was great 👍
Great - thanks!
Phew.. just finished this workout and feels energetic 🙏
Loved it! Thank you 💪👏
Dan a leader gives purpose and direction by trucking you will make people feel confidence and pump up ;I love what u doing keep up the good work peace 😅
so happy to see your new
Thanks dan 💯💥💪💪
First hearing your voice, you sound good 😊 thanks for the new workout and welcome back!
Amazing tough and awesome workout - Thanks 🙏 Dan for the quality workout and awesome quality pro video editing, really appreciated- God Bless 🙏 bro
This was a top 10 workout on all of UA-cam, easily. Even my kids wanted to join in and stayed involved till the end, which never happens. I made it through with my 20's, my 9 year old played along with his 5's and 8's, and my 5 year old powered through with a set of 1's 😂. Thanks for these videos!
I loved this one! Burned 240 calories 😊 Thank you!
Man! This workout has my body shaking! I love it.
Smashed it before work loving this pace and flow, great job my go too😊
@TIFF x DAN I just want you guys to know, that I'm having a tough time at the moment. My daughter had a nasty fall off of her bike and had to have facial surgery, a very close friend is dying of cancer, and currently I am struggling with a very painful neck injury which means I can't train BJJ for at least the next two months. Not only do you workouts help me train around the injury so I can stay in decent condition, but also they provide me with a few moments of escape where I can focus on the tasl at hand and be in the moment. Thank you guys ❤
Awesome workout as usual!! Thank you 😊
Great workout thank you so much
Another great workout. 350 cals on my fitbit.Thanks
Okay, this was probably one of your top ten workouts
Practicing hard, very good
Hi Dan, excellent Workout, the Finisher was really Tuff 💯💯💯
Thank you
I survived this, barely, failed at overhead tricep extensions and thrusters. Used two 30lb dumbbells
Thank you!
Love this! 😊
Finished again🎉top
Great workout brother 💪👍
thank you so much!!
Thanks for this dumbbells workout done now beautiful day
Merci Dan 💪
Thanks! I appreciate you guys making this free and will support as I can.
Love your haircut Dan ❤❤❤❤❤❤❤
looks fun and challengin. I will do this
I’m doing this when I get off work!!🔥🔥🔥
Thanks Dan 😅
Always a pleasure
Yeeees he is baaaaack yaaay 🙈😄
And yep came back with a bang …nice one 🔥🔥🥵
Thanks 👍💐
Unreal!
Fantastic workout!!
Great workout cheers from Mexico 🇲🇽
Done.
thank you so much!
Est ce que quelqu un peut me donné une réponse . 30 lb pour les deux mains pas 30 lb pour une seule main ?
Done. Ty so much
It was awesome, thank you so much 🙏
❤thanks
Scheduled this for afternoon workout 💪 😊
Gracias x compartir tu rutinas te sigo son excepcionales eres muy profesional Dios te bendiga
Awesome bro ...different look. Same amazing workout 🙏🙏💪💪💪🏁🏁🏁🇹🇹🇹🇹🇹🇹🇹🇹
Amazing workout
A blast.