30-Minute Full Body Workout With Dumbbells (HIIT Pyramid)

Build total body strength and challenge your cardiovascular endurance with this 30-Minute Full Body Workout With Dumbbells!

This full body HIIT workout will test your strength and endurance. Our popular PYRAMID format will get your heart rate up while building strength at home! 🔥

✨THE WORKOUT: 30-Minute Full Body Workout With Dumbbells (HIIT Pyramid) ✨

► EQUIPMENT: A Set of Medium-to-Heavy Dumbbells. We're using between 8 and 15 lbs.

► INSTRUCTIONS:
✔️ 7 Exercises
✔️ Performed in a Pyramid Format:
1️⃣ Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest.
2️⃣ Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest.
3️⃣ Set 3: Perform move 1 for 30 seconds, and then move 2 for 30 seconds, and then move 3 for 30 seconds, followed by 30 seconds of rest.
⭐️ Continue this stack-on, pyramid format until you complete moves 1 through 7. Then you have the option to go back down the pyramid in reverse order, dropping off move 1, then move 2, then move 3 and so on.

►Workout Outline:
1️⃣ 'Hay Bail Throw' Narrow Squat + Chop
2️⃣ 'Barn Door Openers' Single Arm High Pull + Tap In
3️⃣ 'Pull Starts' Reverse Lunge + Back Row
4️⃣ 'Farmer Push Up' 2 Push Ups + 2 Plank Walks
5️⃣ 'Farmer’s Carry Lateral Shuffle' Lateral Shuffle with 1 Dumbbell Pick Up + Set Down
6️⃣ 'BeefStrong Man Maker' Plank Row + Squat + Curl + Thruster
7️⃣ 'Feed Bag Toss' Seated Twist + Press

►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:00 Pyramid Begins
22:45 Halfway Point
36:55 Cool Down + Stretch

❤️ Learn more about the benefits of full body workouts in this post:
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⭐️ MORE of My POPULAR Pyramid Workouts on YouTube:
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[robertobott]

These workouts are a hidden gem. Why more people haven’t discovered these, is beyond me. Motivating and easy to follow. Love the constant coaching chatter!

[KellyLS]

Still such a tough workout! I have been following you since you only had a handful of full length videos on YouTube. You have come such a long way and you are an incredible trainer and motivator! A remake of this video would be so neat. Love being able to measure my progress. Thanks Lindsey!

[robinrobertson]

Holy bananas! That was one of the most challenging work outs - I wanted to quit and then I you said, "there's no I can't, only I can!!" You are so motivational. Thank you!

[DinahTaylor]

Holy bananas!! That was one tough workout and I loved it!

[thesadiks]

So glad you reposted this workout. It is a challenge!! Honestly any workout when Jared is here seems extra tough. 💪🏻 ❤

[emilycharlson]

Wow I’m so inspired that you led this workout all while being pregnant! Been working on losing the ‘mommy pounds’ after first kid and your workouts make me feel so strong!

[brookeanderson]

I got my first Pfizer shot two days ago. I thought that I was back to normal but waaaay. Holy bananas! This one is tough under normal circumstances but today...whew! Can't believe you did this pregnant!

[aunnapoelman]

Oldie but a goodie! Kicked my behind.

[rachelhumphreys]

Love this work out, I love the way you put together the weekly workouts too. They always seem to be just what's needed in terms of working different areas, and I always find your tips about form, posture etc spot on. I've seen real changes in fitness and form, thank you 😊

[breanabarak]

This is honestly my favorite workout. I've primarily been sticking with Lindsey's videos these days and this is one that makes me feel accomplished every time. Thank you so much!!

[Ainholai]

I love pyramid workouts! They are challenging and really make me feel I'm burning calories! Thank you so much!

[tovameguira]

Can’t believe you did this while pregnant!!!!???? Like how!!? Strong mama🙌🏽👊🏽🔥

[mikaylalopez]

This was one of the best workouts I have ever done! You are so motivating!!!

[kathrynfriedlund]

Today was one of those workout days that built me mentally. I was tired and fought my way through this. I wanted to quit but I persevered and I feel accomplished now, and mentally stronger. I must admit that seeing your baby bump motivated me! Watching you crush this spurred me on. Thank you for your workouts and your encouragement! I benefit in so many ways. Have a blessed day!

[firenzie]

Doing this at the end of the week is a truly challenge 🥵

[mackenziestanley]

Thank you for such a wonderful channel that is positive, challenging and so fun!

[angelalagermann]

Every workout, Dying. drenched in sweat!!! How in the world did you do this prego! You are so strong and motivational! Thank you for these amazing workouts

[erinklassenjewitt]

Moved from 10lb to 15lb weights for this 🔼 and I feel accomplished after this workout! Thank you for motivating me throughout the week! 🙌

[amandajohnson]

This is one of the workouts that I know it going to be spicy 🌶! I love this format but man this is tough. Thank you for always pushing and encouraging to finish the workout.

[cindybayers]

This was awesome. Following your 30 day program (started Oct. 1) and I'm loving it. Feeling pretty accomplished after this one. Thank you!