30 Min FULL BODY Dumbbell Workout | No Repeats | Burn Fat + Build Muscle
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- Опубліковано 29 вер 2024
- Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT!
This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We've added dumbbell tips throughout the video so you know what we're using at all times - just look at the screen prior to the exercise coming up. Workout details listed below.
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Workout Details:
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest
The exercises for this full body workout with dumbbells are:
Lower Body Dumbbell Exercises
0:20 - Goblet Squat
1:05 - Side Lunge Dumbbell Switch
1:50 - Sumo Deadlift
2:35 - 1-1/2 Sumo Squat
3:20 - Staggered Squat Right
4:05 - Staggered Squat Left
4:50 - Squat Step Right to Squat
5:35 - Squat Step Left to Squat
6:20 - Suitcase Squat
7:05 - Squat Pulse
Back & Biceps Dumbbell Exercises
7:50 - Alternating Curls
8:35 - Dumbbell Swing
9:20 - Alternating Bent Over Rows
10:05 - Hammer Curls
10:50 - Good Mornings
11:35 - Supine Row
12:20 - Renegade Row Push Ups
13:05 - Rear Delt Flyes
13:50 - RDL + Bent Over Row
14:35 - Circle Curls
Shoulders Dumbbell Exercises
15:20 - Thrusters Right
16:05 - Thrusters Left
16:50 - Upright Row
17:35 - Arnold Press
18:20 - Lateral Raises
19:05 - Hammer Press
19:50 - Snatch to Push Up Right
20:35 - Snatch to Push Up Left
21:20 - 45° Press
22:05 - Alternating Iso Press
Chest & Triceps Dumbbell Exercises
22:50 - Tricep Press
23:35 - Skull Crushers
24:20 - Chest Press Twist
25:05 - Alternating Hammer Press
25:50 - Dumbbell Flyes
26:35 - Diamond Press
27:20 - Dumbbell Push Ups
28:05 - Alternating Pec Squeeze
28:50 - Diamond Push Ups
29:35 - Overhead Tricep Extensions
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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!
![30 Min KILLER HIIT Workout + Dumbbells | NO REPEATS [BURN 500 CALORIES]](http://i.ytimg.com/vi/vzWPuKcKkJg/mqdefault.jpg)
![30 Min KILLER HIIT Workout + Dumbbells | NO REPEATS [BURN 500 CALORIES]](/img/tr.png)
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Can I just say how I love that he doesn't chit-chat in between and gets straight to business, a total killer workout!
15 years old and completed this with struggle🔥💯
Hey Bro! I am also 15 years old
Can you please tell me
should I totally rely on it??
And as it is also targeting shoulders it will also affect our height
Same🙌💪
Am 68 female..no problem
Same
I always come back to these workouts. Great format, good range/variety and I can feel them afterwards. Muchos gracias!
It's a really nice dumbbell set, but it cost way to much. ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I guess that's just how things are now days. 😕 other than being way over priced they are a wonderful weight set. My only one complaint is they are kinda bulky although at just over 55 lbs I can see why. Very user friendly and I've had no real issues. After one year if anything happens I will re-review.
If u do it with this yeah but my its self not much
Awesome Dan, I find myself stopping an additional couple times throughout for some added rest but I'm still sweating and burning like crazy. Down 8 pounds in the last 2 1/2 weeks. You are a beast!! Thanks again from your fan in Canada. Cheers!!
WOW! That's incredible. Great job on ALL your hard work!!! 👏🏽🙌🏽
Love the format Dan. No incessant talking and awesome music pumping. Keep it up mate! Lovin it!
🙏🏽🙏🏽🙏🏽
Another excellent workout with no fluff. Thank you.
Loved this and hated it at the same time! Set me up for the day. So glad I found your channel. Really like the way you split the workout and the moves you choose. Kept up just! 😅. Thank you.
Sounds like you put in the work -- great job! Happy you found us, too!
Fantastic session! Any idea when 6 Week Shred will continue? Thank you for all your hard work.
Thanks! Glad you like it. The 6 week shred is over, but you can go back and redo it anytime, increasing weight to make it more challenging. We'll have another program coming out soon.
One of the best workout I found online! In pain, but happy! Thanks
Thank you! Glad you like the workout 👊🏼
I like how even he gets exhausted from time to time but then keeps on pushing. Makes him seem more human than other fitness UA-camrs. I would love a full body dumbbell exercise workout that also targets the abs.
Anyways, thanks for the workout Chris Hemsworth!
I love seeing u be a human and feel the pain just like us. Your a Spartan for sure
Great workout. This 67yo female kept up pretty well!!!!! Thank you Dan!!!
Loved it. Just finished 🔥
🙌🏼🔥
4 weeks of this and a few other workouts + calorie surplus with healthy foods and i'm seeing results, nothing huge but slowly getting there, diet is key, thanks for the video, love it! !
do you have a before and after pics
@@simplyaasian7176 nope, I don't think you can tell by a phot, but i've measured my waist, went from 86 cm to 83 cm and gained almost 1 kg from 63.3 kg to 64.2 kg, for the moment that's a good enough improvement
This is my go to full body workout!
Did this workout twice already. So good!
Killer! Great job my friend!
Wow what a workout- barely enough strength to lift myself off the floor. Thanks Dan.
Grazie.
🙏🏼 🙏🏼 🙏🏼
I am grateful that I found your channel. Thank you so much. ❤️🧿
So Glad I found this channel.. thanks for this workout. Really appreciate it .
Wow! Tough, but nice total body workout! I like the variety and the pace made me push myself.
Thank you! Appreciate the feedback! 🙏🏽
New subscriber. I loved it
Yay! Thank you! 🙏🏽👏🏽
Great Workout! Challenging, intense and so worth it!
Dang that was brutal! Loved every minute...thank you!!
You're welcome. Great job!!
I’m documenting all my physical activity . I’m wondering is this under HIIT or weight training
That was excellent. I am going to feel that tomorrow! I burned 171 calories as a 5'6" and 135 pound male according to my Suunto Peak 9.
All your exercise best thanks
Thank you 🙏🏽
Incredible workout! Thanks for sharing.
I've been needing this, thanks!!
Glad you like it!
Thanks for this great training once again 👌
Always welcome ❤️
I swear UA-cam is reading my mind! Yesterday I was thinking of starting home exercises....and this video came up first in my feed. 😂
Awesome workout bro! These are killer and definitely hit the whole body💪🏼
absolutely love it!!! thanx
Thanks Daniel!
What a great workout! Dig the pace and the style.
This was amazing dan. Loved it
This video deserves like👍🔥
🙏
Nice pump here Dan! Loved it
Way harder than I expected. Awesome, thanks:))
BOSH! My absolute fav! Cheers Dan 🥰😍🤩😘
Really good one! 🏋️♀️
Thank you 🙌
solid workout 🔥🔥
🙏🏽🙏🏽🙏🏽
Thank you!!!
You're welcome!
Love this workout awesome💪😤
Such a good one
Insane
Thank you was gergi blessing 🙌💕
Done it was so good ty so much
Done again
Well done man .
Thanks ❤
good video!!!
Thanks!
I love your workouts. I switch between you and another girl from Ireland
Caroline? She is the ultimate bad ass. We LOVE her.
This was a good ass lift !! Thank you
good workout
Lets goooooooooooo
🙌🏼
Is this workout daily or every other day?
Every other
Can i exercise about this daily?
Can I do this daily?
❤
👍🏽
Bro fok this is good workout damn
Fuck me sideways
This an effective and kick ass workout hands down your great man
great video, only thing missing was abs.
We've got plenty of ab videos if you want to add them to the end of your workout 😉
You can easily get abs after losing fat from this.
Frida, I love
👏👏👏👏💪
🙏🏽
I like it but way too many shoulder exercises.
🔥💪🏽
🙌🏽🙌🏽🙌🏽
I have never been more thanksful for all the ads in any video!
upgrade instead of buying one beer - solution orientated instead of problem orientated.
@@mrmolloyI don't drink beer and I think you misunderstood
FR😅
❤
Mission completed !😂 wanted to quit halfway though! What a workout! 😂 told myself “one more rep man ! One more !” … and finished! Thanks for such a great workout!
AWESOME JOB!!!! 👏🏽👏🏽👏🏽
Chảy mồ hôi quá chừng luôn
fucking warrior
This is one of the best dumbbell home, full body workouts I’ve done. I targeted muscles I didn’t know I had
That's great. Glad you like the workout!
0😅k
Mk
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge Diet, I started gaining muscle fast!
👍🏽
Man this was tough today. I had to push to get started but so glad I made it through. Love this full body workout. It hits so many muscles effectively and in such a short time.
I really love this workout, because it consists of so many fun excercises. I've always had trouble finding motivation to do the same excercises over and over again, but this is a type of workout i actually look forward to. Thanks alot!
So happy to hear that! Thank you 🙏🏽
First off, thanks for a great workout!
Secondly, sorry for telling you to f**k off at least 10 times 😆
haha I'm use to it...Tiff says the same thing when she works out with me! 😂 Awesome job!! Glad you liked the workout!
@@TIFFxDAN hahaha! 😆
12 yo almost overweight gal here and i cannot say how much fun this actually was, I'm most confident that I'll come back tmrw and do these on the weekends and whenever school ends on Friday
I love that you had fun! That's amazing to hear. The trick is to find workouts you love and can enjoy... so cool you found our channel. Glad to have you here. 🙏🏼
❤❤❤❤❤👍🏻💪🏻i like this video very much 🏋🏻♂️
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention and and good luck always....
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc ...... please make that video because i love workout ....... thank you for your attention 🙂👍From your fans YAYAK
❤ i like this video very much 🏋️♂️💪🏻👍🏼👍🏻
Ask for help to make a video of :
Bodyweight exercise and
Dumbbell exercise for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves...
and also ask for help making a video of exercises for finger, sole feet, palm .....
and exercise for symmetrically slant the body such as shoulders, face and other body parts....
And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting....
don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊
Sorry if there are any wrong words ....... for your attention
I say....... thank you very much
From :
Muhammad Haqqul Yaqin
*YAYAK*
your fans
💪✊👍
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
V.T Dumbbell workout for forearm,bicep,tricep,shoulder,trap,neck,back,lat,lowerback,chest,abs,obliques,lowerab,kegel,hamstring,calf,thigh,quad,glute
Thanks for the feedback!
When you start one hand snatch+Pushed up, I always sit down for rest and wait for 45 degree press.
lol. That's okay! Next time, job in place, do some jumping jacks, air squats, etc.. keep that heart rate up. Great job
really love your workouts, but just a tip- it makes it hard to follow when I only have 1 pair of interchangeable dumbbells :( constantly have to pause the video to change my weight. It would help to group similar exercises together
Thanks for the feedback! 👍🏽
I pride myself on not stopping during your workouts. This absolutely killed me, I had to pause like 5 times.. you got me. Thanks for the great content.
I love this workout. Is there a version with no music and just the beeps? I'd love to use my own soundtrack! thanks so much for these.
I like your workout, very good for home workout during lockdown in Singapore now thanks 😊
Glad it's able to help during lockdown. Stay safe!
Love this no repeat so much! I come back to it often when I just have a short time to work out.
I've lost 10lbs by doing your workouts 5 times a week for 5 weeks. Ty so much!
Fantastic. I got mad at the beginning with all the squats. However, it was all part of your master plan
❤
50 year old female here. just keeping up with you makes me feel like an absolute boss. Thank you!
Way to go!! Thanks for following along with me. Glad you're enjoying the workouts!
NO way! Wheee. Thank you again TIFFxDAN!!!@@TIFFxDAN
Man, I'd be totally lost at the moment without these work outs. So glad I found this channel. Just so you know, I REALLY appreciate it 🥊🥊🥊
It is a good idea to specify the weight
Glad you're loving the workouts! We'll be here for you 👊🏼
Thanks
Just got home from work, getting ready for this one 😉 Love the 30 minute workout, quick and effective!!!
Thank you! I appreciate the no repeats and many interesting exercises. One question though: would it be possible to include the metric units along with pounds? :)
That is great feedback! I can definitely work on that for you! 🙏🏽
You can find conversions online! 👍🏼
All I have to 20lbs but I’m starting this tomorrow
🙌🏼🔥
Out of all the full body workouts I do within the week this one always is the hardest. Thanks for helping me push my mind and body to the next level.
Always happy to help man! You’re KILLING it! 🙌🏽👏🏽
Been re watching this vid every day for 2 weeks now. Turned 16 and decided that from that day forth sota like a “birthday resolution” i guess, that id get 6kg weights and start actually busting my ass every day for an hour. Will edit this comment when i see results. 👍💪
I’m a faithful watcher of your channel, all the way from the San Francisco Bay Area, and I just wanted you to know that you are getting me through this at-home workout season and weight loss journey that I’m on. I appreciate it. Keep doing what you are doing.
I really appreciate that and am so glad you’re along for the journey! We’re in this together. Who needs a gym anyways!? :) have a great week my friend.
Who needs a gym? For real though. Much love from Sacramento. Straight to the point, and effective ass workouts, thanks so much! Knew from the 2nd exercise this was going to be good.👍🏻
The best workouts on the internet! Not one muscle group/fiber missed!!!! 🔥🔥🔥🔥🔥🔥🔥😍
Made it to snatch push ups. I have a bad left knee so it's hard for me to do lunges and burpees. I'll try again in a day or two. 👍🏿💪
How many calories does this workout burn??
The answer to this is different for everyone. It will depend on your weight, age, height, activity level and other factors such as how hard you work during the workout. As a reference, I typically burn around 400 calories in a 30 min high intensity workout. Sometimes more, sometimes less. I’d say in this specific workout calories burned depending on the person is around the 200-300 range. If you’re looking to burn more, I recommend our HIIT workouts!
What's up with the sound? The music is terrible. Let's find something for grownups on another channel. Or maybe there is a way to get the time signals and ditch the sound. What say you?
Great workout. Am taking a moment to give thanks to the companies who decided to advertise during this workout video 👌
Is this good for muscle growth if done 3x a week - am over 40 and getting a lot of people saying for muscle growth I need to repeat sets??
Gonna do this because of the hype in the comments lol.
😂👏🏽🙌🏽
Not bad but 3 double ads that you have to skip in the middle of the workout. So lame. Gfy TIFF x DAN
How many calories would you say this workout burns? By far my favorite video right now