25 Min UPPER BODY HIIT with Dumbbells

Jump into this 25 minute upper body workout that'll have you feeling strong and energized! With just a pair of light to medium dumbbells, this HIIT session is designed to sculpt, strengthen, and push your limits. I'm using 20 lb / 9 kg dumbbells and we'll be doing a lot of reps in this workout, so choose a pair that's manageable for you.

We start with a dynamic 4 minute warm up to get your muscles ready, then dive into intense intervals of 40 seconds of work followed by 20 seconds of rest. And for that extra push? A finisher that'll challenge you to the end. Stick around until the end for a 4 minute cool down & stretch to give your muscles the love they deserve. Hit play and let's crush this upper body dumbbell workout together!

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Workout Programs:

Workout Details:
⏱️ Duration: 25 minute workout + 4 minute cool down & stretch
🏋️ Equipment: Pair of light to medium dumbbells (I'm using 20 lbs / 9 kg dumbbells), and your mat
⏱️ Warm Up: 30 sec ea x 8 (4 mins)
⏱️ Workout Intervals: 40 seconds work, 20 seconds rest // Finisher: 20 sec ea x 3, no rest
⏱️ Cool Down: 20 sec ea x 12 (4 mins)

The exercises for this 25 Min UPPER BODY HIIT with Dumbbells are listed below:

Warm Up:
0:26 Run in Place
0:56 Jumping Jacks
1:26 Arm Circles
1:56 W Press
2:26 Moving Push Ups
2:56 Swimmers
3:26 Bird Dogs
3:56 Inchworm Push Ups

Workout:
4:45 Shoulder Press
5:45 Bent Over Rows
6:45 Shoulder Press
7:45 Bent Over Rows
8:45 90° Lateral Raises
9:45 Good Mornings
10:45 90° Lateral Raises
11:45 Good Mornings
12:45 Snatch R
13:45 Renegade Rows
14:45 Snatch L
15:45 Renegade Rows
16:45 Twist Curls
17:45 Skull Crushers
18:45 Twist Curls
19:45 Skull Crushers
20:45 Reverse Curls
21:45 Overhead Extensions
22:45 Reverse Curls
23:45 Overhead Extensions

Finisher: 20/20/20, no rest
24:45 Rear Delt Rows
25:05 Shoulder Press Partials
25:25 Push Press

26:05 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!

[adamfs]

Dan you’ve changed my life. Do your workouts 5 times a week and dropped from 102kg down to 82kg and now focused on muscle gain. With 4 kids at home your classes fit into my life perfectly. Thank you bruva

[paulinelau]

I can’t believe the 6 weeks shred has ended already !!😭😭. Could we please have more like those in the future ? Thank you so much for all the efforts you have put in for us .🙏

[Jonworkout]

Thanks! Happy new year to everyone and healthy new year!!!

[marnatieger]

Good morning Dan! Thank you for this workout. I’ve become so much more fit since the 6 week shred. I’ve always worked out but your workouts have made such an improvement for me both physically and mentally so, thank you💙

[ManjulaManjula-fhsl]

Good thing to incorporate a warm up before a workout!!!

[justycruz]

Well into my second year of regularly doing your workouts. Feeling stronger than ever. Thank you!

[omshanti]

Thanks Dan for this free work out. When I started to follow you, i had the same haircut than you have today. Know my hair have just the length you used to have. i enjoy your videos a lot, as an additional part of my works out at home. Greatings from Switzerland.

[celiaguimaraes]

Thanks Dan! That was a tough workout but great as always! Love love your workouts!😊

[Mary-uzgu]

Merci infiniment pour cette entraînement efficace comme j’aime, tu es le meilleur 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼💪🏼💪🏼🙏🙏🙏🙏

[rigxysuperstar]

Thanks Dan for putting your stuff out for free!!!
I’m sure you could make more money with paid stuff, but you’re helping many more people who just can’t afford stuff. I doth my cap in the UK to you, my missus wouldn’t be happy either, but she just watches 😅

[beverlylucas]

Thank you for that great warm up.Excellent upper body workout HIIT with dumbbells workout. You are awesome Boss! Thanks to you and Tiff❤❤

[abdessamadouajih]

damn i was following the 30 mins full body workout, now i do 2/1, a day upper body, and then lower body, each sessions i do jumping rope for like 10 mins to 15 mins then a day rest, with consistency i am looking shredded now

[LadybirdinkFreelanceWriter]

Dan pls give more such compact workouts that include warmup and are 30 mins only. Your follower and recommender since 2022😊

[albertofcy]

Excellent work out, the warm up much appreciated and since today was shorter, and will combine it with the ab work out posted earlier this week. Thank you as always!

[Jonworkout]

❤ I took a break from working out, but I’m back at it again the summer time is busy today is my 1st day back!! Excited to workout with you again!

[jacocoetzee]

This was a great morning workout thanks Dan. My shoulders are pumping!

[josephchoperena]

Awesome, Dan! Longtime participant of your workouts, first time commenter. Haha. Really appreciate the built-in warmup and cooldown. Thanks for all you do!!!

[erinmichelle]

This is so awesome, exactly what I was looking for 🙋🏻‍♀️ thanks Dan!!

[billyhughes]

I was moving slow this morning but after some coffee and this workout I'm ready to go!

[UnderSky_onk]

I just discovered this video and tried it—amazing! The workout set is great, and I've never seen a video that includes both a warm-up and a cool-down.