30 Minute FULL BODY DUMBBELL WORKOUT at Home | 500 CALS 🔥 HIIT x Strength

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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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!

[billsmith]

We need to get TiffxDan to 1M subs. It’s by far the best workouts for all levels on YouTube.

[takealoadoff]

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!”)

[dailymagic]

Loved that you stopped when you were tired, made me feel better

[RyTooD]

This was a top 10 workout on all of YouTube, 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!

[BlackHawk]

Nothing better than waking up to a fresh TIFFxDAN video! 🔥

[abroadstateofmind]

Im doing this one in the gym today👏🏿👏🏿Let's go

[chapletgymworkout]

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

[mdbeav]

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!!

[AbrahamOvalles-uzll]

This was amazing! Finished in 38 minutes with 30 pound dumbbells, and burned 490 calories. Welcome back! Can’t wait for more content! 😊

[JaySee]

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!!

[martinale]

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!

[erinmichelle]

This is so awesome!!! I’ve been wanting a no jumping HIIT with weights 🙏🏼🙏🏼🙏🏼 thank you so much 🙋🏻‍♀️🤩 you guys are the best!!!🎉🎉🎉🔥🔥🔥

[lf]

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!

[sharanviswanath]

Waiting for some new videos from the greatest fitness youtube channel

[briangazawie]

Been really hooked and motivated with this channel. Been spreading to the word to my friends that need a spark in the gym

[beverlylucas]

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❤❤❤

[nikitahakvandor]

Happy to see you back hope that you ve enjoyed the break.,

[danaoverturf]

Loved everything about this! Thanks so much! Getting stronger.... no boredom! 💪🏼🙌🏼

[redeemed]

This one was NOT easy! Thanks for yet another fantastic workout

[david_rnz]

thanks for the new information added to the beginning video.