23 Min HIGH POWERED HIIT Workout with Weights

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This 23 minute HIIT workout with weights is designed to burn a lot of calories in a short amount of time while building lean, strong muscle. You will sweat. You will cuss me out. But it WILL be worth 23 minutes of your day!

Remember that we all are on different levels in our fitness journey. Go at your own pace, take as many breaks as needed, but stay with me and let's complete this workout together! YOU CAN DO THIS!

WORKOUT DETAILS

👉🏼 Duration: 23 Minutes
👉🏼 Equipment: One set of dumbbells (I'm using 30lb dumbbells) and a mat.
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 30 Seconds Work, 15 Seconds Rest
👉🏼 Level: Medium

More HIIT Dumbbell Workouts:

The exercises for this intense 20 min HIIT workout are listed below:

Round 1: Repeat 2x
0:20 - Goblet Squat
1:05 - Weighted Jacks
1:50 - Lateral Lunges
2:35 - Single Arm Thruster (right side)
3:20 - Single Arm Thruster (left side)

Round 2: Repeat 2x
7:50 - Bent Over Alternating Rows
8:35 - Static Lunge (right side)
9:20 - Static Lunge (left side)
10:05 - Upright Rows
10:50 - High-Low Dumbbell Swing

Round 3: Repeat 2x
15:20 - Renegade Rows
16:05 - High Squat
16:50 - Dumbbell Snatch (right side)
17:35 - Dumbbell Snatch (left side)
18:20 - Burpee Push Up + Dumbbell Swing

Looking for a complete full body workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.

Add the 6 Week Shred playlist to your favorites so you can come back every day.

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.

👍🏽 LIKE if you want more at HIIT workouts!
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TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

[piccolashortcake]

These weighted jacks are amazing.. they show quick and effective results.. i have been doing this exercise since 2 weeks and i have bull shoulders now.. whenever i wear tank tops i make my guy friends jealous 😉 (by the way i'm 6 ft tall and i'm happy that my mom and sister feel safe whenever they go out with me) and all thanks to you sir for making me beautiful and confident 🙏❤

[aelafdev]

Been following ur videos Hiit n Tabata... This is my first tryout for dumbbell ones... Just Amazing 💪 it's gonna be my October challenge!!! We thank you!!!! A lot!!!

[abestebbing]

Thanks! Great workout and I love the format—no talk, just work.

[stevie]

that was Paired this with an early morning run.... Perfect workout.... Thank you Thor! ;)

[petras.]

You really care about me/us, thanks and lots of love 🤍

[C_Lo_from_B_Lo]

Heart is pumpin, sweat is jumpin! Thanks for all the great workouts!

[StarsNight]

I’ve been completing all your workouts and let me tell you thank you so much!! I am super happy with this progress

[yogeshjha]

i was looking just for this … Thankyou so

[ilovelife]

Oh my! Second day doing and I finished without noticing. Was surprised to read finished. Proud of maself! 🔥🔥

[beyhaneren]

All your exercise super good.my body has been change since following your exercise

[kaymnbatz]

Had a slack October in the gym and did this after a 2 weeks of not and I was on the verge of chucking up! Always feel so great after this workout 👍😎

[nobelphipps]

Amazingly tough 🙏 Thank you TIIF x DAN really appreciated

[muratsirin]

It was physical, physical and physical but fantastic I really enjoyed as for all your workouts as usually thank you so much Dan 💪 💪 💪

[fotschi]

I love this type of HIIT Workouts especially the DB Swing. Great Workout keep going Boy😁👍

[hugofelix]

23 min killer workout. Short and sweet, perfect ! 🥵

[rosannepurnwasie]

I see your sneakiness 😜 I was fully expecting a core set at the end but NOOOO!! More legs, more arms, and burpees at the end!! Lots of love always 😝 Way to kick my behind! 💪🇨🇦

[branislavakostic]

Nothing is over until it is over... Great training, WOW!!! I can swim in my room, in my own sweat 💪👊👍

[erzsebethuszka]

Another great hit session from you!!Thank you and look forward to the rest of your post this week!!Well done!!🙃👌🙋‍♀️

[DaleDamian]

*OH. MY. GOODNESS! I love-hate those weighted jacks!😂 They burn sooo freakin’ good!🔥💪🏼*

[christianrodriguez]

This is my favorite work out channel! Another great workout I’m sweatin 🥵