Day 17: 30 Min UPPER BODY HIIT Dumbbell Workout at Home // 6WS1

Upper Body HIIT & Cardio Day 17 of the 6-Week Shred is here! We're taking on a 30 minute dumbbell HIIT workout that combines two things: killer upper body strength complexes and intense cardio bursts. Each round features 2 dumbbell exercises done back-to-back for 30 seconds, followed by a 1-minute HIIT blast to torch calories and get your heart pumping like crazy! Don't worry, there are rest periods, but remember, push hard and leave it all out there. This unique structure packs strength, endurance, and cardio into one amazing workout, helping you reach your fitness goals faster. Grab your dumbbells (I'll use 20lb & 30lb sets) and let's get to work! #6WS1 #UpperBodyHIIT

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Workout Details:
⏱️ Duration: 30 minute workout
🏋️ Equipment: Two sets of dumbbells and a workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: Complexes: Each complex set is 1 minute long and will consist of two exercises that you'll perform back-to-back for 30 seconds each. After the 1 minute set you'll have 30 seconds to rest before going into a 1 minute HIIT exercise that will raise your heart rate and act as cardio to burn calories. Then we'll rest another 30 seconds before moving on to the next complex set.

The exercises for this Upper Body HIIT Workout are:

0:20 Tricep Extension
0:50 Cobra Push Ups

1:50 Mountain Climbers

3:20 Bent Over Row
3:50 Hammer Curls

4:50 High Knees

6:20 Shoulder Press
6:50 Bent Arm Lateral Raises

7:50 Shoulder Taps

9:20 Wide Curls
9:50 Bent Over Delt Rows

10:50 Swimmers

12:20 Chest Press
12:50 Dead Stop Push Up

13:50 Spider Climbers

15:20 Snatch R
15:50 Snatch L

16:50 Bicycles

18:20 Upright Row
18:50 Front to Lateral Raise

19:50 Skaters

21:20 Supine Row
21:50 Alternating Curls

22:50 Pop SquatS

24:20 Renegade Rows
24:50 Wide Push Ups

25:50 Reverse Crunches

27:20 Dumbbell Swing
27:50 Curl to Press

28:50 Burpees

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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!

[deborahphiri]

I did it, even when i wanted to stay in bed. I did it for myself. Life is up and down for me right now and exercising is the only thing that ive control over. I can never stop for the sake of my mental and emotional health.

[frankcalabrojr]

This workout series is HIGHLY Addictive!!!

[alexrodriguez]

My mind had to go beast mode to finish those burpees. Thank you!!

[latoya]

Upper body combined with HIIT exercises was the perfect combo! that extra cardio burn is just what I needed..thanks for another amazing workout!

[gerritirish]

Wow!!! That was a very intense 30 mins and I’m sweating like crazy 👍 Thank you for making this easy to follow again

[traceyreid]

Did the last 6 week shred and decided to do this one. Got to today's workout and was like oh 30 min upper body...a breeze. Needless to say this one kicked my butt! Love how you always mix it up and keep it fresh. I'm NEVER bored but ALWAYS challenged! I found your page 2 years ago and have seen MAJOR transformation with my body. Thank you for all you do!!

[bmaclaps]

I found this channel by searching for workouts that will help me during MTB season. This is the real deal! Absolutely gassed after this workout!

[prashantgupta]

Tried this today. The 60 seconds in between are a killer. I thought I will do whatever I can do, but surprised myself, went all the way. Had to improvise on some 60 seconds HIIT sessions (bad right knee) but replaced them with abs sessions. Super cool; amazing workout; well thought out. Keep ‘em coming

[kngbaku]

I don't gotta spend 2 hours a day in the gym. I just got finished doing the 23 minute hiit cardio. Now im gonna finish my workout with this.

[Jimmycrow]

Found your channel maybe a month ago or so and have been doing your workouts 5-6 days a week since. Absolutely love them. This was a solid workout. Great mix of weights and cardio thrown into the mix to burn some extra calories. Thanks Dan.

[calvinlu]

This is insanely tough for me. Respect to the trainer🎉

[muratsirin]

Best combo Training mix ever between dumbell and cardio, many thanks from germany and france 💪💪💪

[beverlylucas]

Great combination and sweat. The upper body with dumbbells were brutal. Great workout I’m getting stronger. I might not be able to run tomorrow my cells are talking. Thank you for such great workout

[paolaclaramelotti]

Fantastico allenamento! Non ti smentisci mai... Il cambio dei ritmi e dei tempi è incredibile 💪💪

[sarakelly]

Fantastic!!! I've been working out for yrs and noticed the change after 1 class!! Thank you 😁☀️

[muratsirin]

First workout which i will do After my work, many thanks for keeping us motivated and fit😊

[denbyerece]

Day 17 shred after 15min dog jog ☀️ THANK YOU so much for an amazing program. I ALWAYS get bored or lose motivation, but your complete program has literally been an inspiration and life saver for me. I have NEVER looked forward to working out first thing in the morning everyday and doing abs in the afternoon. From the bottom of my heart 💚 MAHALO 🤙🏽🏝🌈🙏🏽💪🏽

[ropafadzodzeka]

Saving this as my go to weekly HIIT. Even though I struggled through the 60 sec’s I made it to the end!

[mosy]

Thanks for this 😍 Thanks to you my body is looking really good, sheesh! Really proud of myself for always showing up and never giving up🥰 My husband can't keep his hands off me🥰

[abhishektodmal]

This was a really good workout. Thank you for bringing this to us Tiff and Dan! Wish you health, peace and happiness always! 😀❤