30 Min FULL BODY Dumbbell Workout | No Repeats | Burn Fat + Build Muscle

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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.

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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 listed below:

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!

[acumoxa]

I have never been more thanksful for all the ads in any video!

[sari]

Can I just say how I love that he doesn't chit-chat in between and gets straight to business, a total killer workout!

[TuanAnhTran-pnhc]

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!

[vlone.i]

15 years old and completed this with struggle🔥💯

[kantnergirl]

This is one of the best dumbbell home, full body workouts I’ve done. I targeted muscles I didn’t know I had

[DizGuys]

I always come back to these workouts. Great format, good range/variety and I can feel them afterwards. Muchos gracias!

[Ruth-pdml]

Love this no repeat so much! I come back to it often when I just have a short time to work out.

[jrmendoza]

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.

[mamasilver]

The best workouts on the internet! Not one muscle group/fiber missed!!!! 🔥🔥🔥🔥🔥🔥🔥😍

[johntorelli]

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!!

[cindypgambino]

Since it found your channel I have been doing at least one of your workouts every day! Love how you get right to work and I know I will truly get a 30 min workout vs 20 with 10 warm/cool. Love all the workouts I’ve done thus far. Now heading to do core

[jamojayj]

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.

[kyemossman]

Fully in the gym doing this workout. What a killer! Thanks man!

[gurwinderpalsingh]

So Glad I found this channel.. thanks for this workout. Really appreciate it .

[prairie_rose]

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.

[culturevulture]

This was brilliant. I only had half an hour to train today, and wanted a good strength session which would also get me sweating. This definitely did the trick! Feel so grateful that we get this free.

[Potato-puxu]

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

[whwrmso]

excellent! thank you so much for posting these workouts!!!👍

[hughmungus]

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!

[tatianam.]

You always have the best workouts, thank you!