30 Min FULL BODY DUMBBELL WORKOUT at Home + HIIT Finisher

This is not your average workout - we're taking things up a notch with a superset format. You'll perform two exercises for 30 seconds each, back-to-back without rest, then take a 30-second breather before diving into the next superset.

We're targeting every major muscle group in this workout: legs, shoulders, deltoids, back, chest, biceps, and triceps. But we're not stopping there! We're finishing strong with a high-intensity interval training (HIIT) circuit to increase our heart rates and ensure a total body burnout.

So, grab a set of dumbbells and get ready to sweat! (I'm using 20 lb / 9 kg dumbbells. Feel free grab a heavy set and a lighter set of dumbbells.) Remember, it's not about perfection, it's about progress. Let's get stronger together.

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference)
⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest

Exercises for this 30 minute full body dumbbell + HIIT workout:

0:20 High Squat
0:50 Sumo Deadlift

1:50 Split Squat R
2:20 Split Squat L

3:20 Lateral Lunge R
3:50 Lateral Lunge L

4:50 Staggered Squat + Rear Lunge R
5:20 Staggered Squat + Rear Lunge L

6:20 Shoulder Press
6:50 Bent Over Rear Delt Fly

7:50 Upright Row
8:20 Front Raises

9:20 Around The World
9:50 Rear Delt Shrugs

10:50 Arnold Press
11:20 90 Degree Raises

12:20 Gorilla Rows
12:50 Alt Twist Curls

13:50 Bent Over Row R
14:20 Crossbody Curls

15:20 Bent Over Row L
15:50 Hammer Curls

16:50 Renegade Rows
17:20 Circle Curls

18:20 Twist Press
18:50 Skull Crushers

19:50 Chest Press R
20:20 Tate Press R

21:20 Chest Press L
21:50 Tate Press L

22:50 Flyes
23:20 Overhead Extension

24:20 High Knees
24:50 Jump Switch Lunges

25:50 Push Ups
26:20 Squat + Squat Jump

27:20 Swimmers
27:50 Half Burpees

28:50 Bicycles
29:20 Burpees

30:10 Cool Down & Stretch

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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!