30 Min FULL BODY DUMBBELL WORKOUT at Home + HIIT Finisher

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This is not your average workout - we're taking things up a notch with a superset format. You'll perform two exercises for 30 seconds each, back-to-back without rest, then take a 30-second breather before diving into the next superset.

We're targeting every major muscle group in this workout: legs, shoulders, deltoids, back, chest, biceps, and triceps. But we're not stopping there! We're finishing strong with a high-intensity interval training (HIIT) circuit to increase our heart rates and ensure a total body burnout.

So, grab a set of dumbbells and get ready to sweat! (I'm using 20 lb / 9 kg dumbbells. Feel free grab a heavy set and a lighter set of dumbbells.) Remember, it's not about perfection, it's about progress. Let's get stronger together.

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**SCROLL FOR WORKOUT DETAILS**

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest

Exercises for this 30 minute full body dumbbell workout + HIIT are:

0:20 High Squat
0:50 Sumo Deadlift
Rest
1:50 Split Squat R
2:20 Split Squat L
Rest
3:20 Lateral Lunge R
3:50 Lateral Lunge L
Rest
4:50 Staggered Squat + Rear Lunge R
5:20 Staggered Squat + Rear Lunge L
Rest

6:20 Shoulder Press
6:50 Bent Over Rear Delt Fly
Rest
7:50 Upright Row
8:20 Front Raises
Rest
9:20 Around The World
9:50 Rear Delt Shrugs
Rest
10:50 Arnold Press
11:20 90 Degree Raises
Rest

12:20 Gorilla Rows
12:50 Alt Twist Curls
Rest
13:50 Bent Over Row R
14:20 Crossbody Curls
Rest
15:20 Bent Over Row L
15:50 Hammer Curls
Rest
16:50 Renegade Rows
17:20 Circle Curls
Rest

18:20 Twist Press
18:50 Skull Crushers
Rest
19:50 Chest Press R
20:20 Tate Press R
Rest
21:20 Chest Press L
21:50 Tate Press L
Rest
22:50 Flyes
23:20 Overhead Extension
Rest

24:20 High Knees
24:50 Jump Switch Lunges
REST
25:50 Push Ups
26:20 Squat + Squat Jump
REST
27:20 Swimmers
27:50 Half Burpees
REST
28:50 Bicycles
29:20 Burpees

30:10 Cool Down & Stretch

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Thanks for supporting our YouTube 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!

[GameOnShanny]

I'm obese and can't do some of these workouts well, BUT I'm going to keep at it. 😅 I'll get there. I didn't become obese overnight.

[pixelcanvas]

I’m a 16 year old girl using 2kg weights so I know I’m not your target audience but I’ve used you for my first ever 2 workouts! I’m sick of feeling weak and ill and I can’t wait for this into make me feel better about my health :)

[lepakshi]

This is the best dumbbell work out video I have ever seen on YouTube. Thank you.

[calirootz]

Thank you Tiff&Dan!
After serving 6 years in the army I have sat stagnant on fitness and health for 11 years. After a bout with cancer recently I decided to get my life in check by working out and eating right. Following along with your workout videos has helped inspire me in so many ways and help navigate my way back into fitness. Your workouts have empowered me in the comfort of my garage to push myself harder than I ever could in the gym around people. A solid adjustable set of dumbbells, a weight bench and your videos has given me so much.
I can’t thank you enough!

[priyarajan]

Never thought home workouts could be this effective ❤.. love the routine youve been pushing in to this virtual world

[marcustorrey]

Hey I found your channel 3 work outs ago. Great stuff I’m a 58y/o male finally motivated to get back at it! Thanks for the Silent inspiration it’s what I needed😊

[danharvey]

60 yrs, returning to weights work after a broken wrist, glad I found this channel, excellent vids.

[andregomesdasilva]

I've been doing this for a month 3 days per week with excelent results. I'm controlling my diet, so i can definitely see the muscles gains and fat loss.
I just added a bit more of abdomen exercises and I feel it's perfect.

It would be great to see small possible variances in angles and exercises that would be possible to keep this routine for much longer.

Thank you a lot

[claudiaduret]

J’adore vos entraînements !! Vous êtes incroyable!! J’attends avec impatience vos vidéos ! 30 minutes ou 45 c’est le top!! Bravo ! Vous êtes motivant.

[olusolasanni]

One of the most intense dumbbell work out I have ever done ! Am sweating and feeling to pump all over! Great video .. great work you put out here. Thanks

[TheVixenWorkout]

No joke I am dripping sweat after this workout but feel so good and energized after completing.

[stubbler]

Dan, I’ve done a few dozen of your workouts over the years, and this one’s one of my favorites. It’s the perfect blend of intensity. The music is so good, and your little voiceover hello and instruction at the beginning really makes a difference.

[angliu]

Perfect effective home workout to start a new day with dripping sweat, thank you, Tiff & Dan ❤

[maybellesimms]

Awesome workout! A great exercise routine that efficiently fits my schedule, so doable. It's impressive to be able to do a full body workout with just dumbbells, and a floor mat at a short period of time. I'm excited to see the health progress I make in the next few weeks after including this in my regimen. Thank you very much.

[PrincessZelda]

I do a lot of home workouts, to include Beachbody/Bodi, and your workouts have been among the absolute BEST!

[andrealiberation]

My husband and I are on week 2 of your workouts. We love the variety! Thanks for the great work, Dan!

[captainamerica]

Just completed this workout and decided to sprinkle day 11 of the 2 week ab challenge after and I’m drenched! Thank you Dan!

[susanne]

Do you know why I love your videos so much❤ firstly they come unexpectedly😂 secondly they are characterized by being short but no less demanding and exhausting🔝🙏❗👍 it really was everything endurance and not to forget burpees at the end❗🙊 you know how to make us sweat😇 for all your time and effort thank you very much👍😇🥇

[dannonmarinade]

This was an excellent workout, thank you! I didn't realise how many variations of dumbbell workouts I could do and how wobbly my arms could feel haha

[pricey]

Exactly what I needed, you really positioned those burpees well 😅 Great workout!