Скачать или смотреть The Perfect FULL BODY DUMBBELL HIIT for Strength and Fat Loss! No JUMPING | 30 Min Workout

Burn Fat, Build Strength, and Tone Your Entire Body with This 30-Min Dumbbell HIIT Workout!

This full-body workout combines dumbbell HIIT intervals with low-impact, no-jumping exercises, making it joint-friendly and perfect for any fitness level. Whether your goal is to build strength, burn fat, or improve overall endurance, this workout will help you achieve results with just a pair of dumbbells and a mat!

Join me as I guide you through 4 circuits focusing on upper body, lower body, core, and full-body movements. Complete with a quick warm-up and cooldown, this 30-minute session will leave you feeling energised, strong, and accomplished!

WORKOUT DETAILS
Duration: 30 minutes (including warm-up and cooldown)
Warm-Up: 30 sec each exercise, no rest
Equipment: Dumbbells (I'm using 7kg/16LB) & a mat
HIIT Intervals: 30 sec work, 15 sec rest
Cooldown: 20 sec each stretch, no rest


CHAPTERS:
WARM-UP
00:00 Welcome
00:23 Step Jacks
00:54 Arm Circles
01:25 Lunges
01:55 Punches
02:25 Squats
02:56 Downward Dog Planks
03:27 Chest Opener, Back Kicks
03:57 Cossack Squat

DUMBBELL HIIT WORKOUT (30 sec work, 15 sec rest)
CIRCUIT 1: Upper Body
04:44 Bicep Curl Press
05:30 Bent Over Row
06:16 Shoulder Push Press
07:02 Reverse Fly
REPEAT
07:33 Bicep Curl Press
08:35 Bent Over Row
09:21 Shoulder Push Press
10:08 Reverse Fly

CIRCUIT 2: Lower Body
10:54 Lunges
11:40 Squats
12:26 Curtsy Lunge
13:13 Deadlift
REPEAT
13:59 Lunges
14:45 Squats
15:31 Curtsy Lunge
16:18 Deadlift

CIRCUIT 3: Core
17:04 Crunches
17:50 Russian Twists
18:36 Wood Chopper (Right)
19:22 Wood Chopper (Left)
REPEAT
20:09 Crunches
20:55 Russian Twists
21:41 Wood Chopper (Right)
22:28 Wood Chopper (Left)

CIRCUIT 4: Full Body
23:14 Burpees
24:00 Tricep Extension
24:46 Snatch (Right)
25:33 Snatch (Left)
REPEAT
26:19 Burpees
27:05 Tricep Extension
27:52 Snatch (Right)
28:38 Snatch (Left)

COOLDOWN
29:29 Cool Down (20 sec each exercise)



Why You’ll Love This Workout:
No Jumping: Joint-friendly movements without sacrificing intensity.
Full Body Focus: Target every major muscle group for balanced strength and fat loss.
Time Efficient: Achieve maximum results in just 30 minutes.
Scalable Intensity: Adjust weights and pace to suit your fitness level.
Dumbbell Only: Perfect for home or gym workouts with minimal equipment.

Stay Safe While Working Out:
Start with lighter dumbbells and increase gradually as you progress.
Focus on proper form to prevent injury.
Take breaks when needed and listen to your body.

Links You’ll Love:
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Dance Workouts Playlist:    • DANCE WORKOUTS  
Low Impact Workout Playlist:    • Low Impact Workouts  

Disclaimer:
If you’re new to fitness, start with beginner-friendly weights and progress at your own pace. Attempting exercises beyond your current ability could lead to strain or injury.

This channel provides general health, fitness, and nutritional information and is not a substitute for professional medical advice, diagnosis, or treatment. By following the exercises in this video without supervision, you assume full responsibility for any risks or injuries.

For personalised guidance, consult a qualified fitness professional to ensure proper form and technique. Alec Agalarov and/or Faye Anderson will not be held liable for any injuries or harm resulting from the use of this content. Always prioritise safety and listen to your body.

If you enjoyed this workout, don’t forget to like, comment, and subscribe! Share this video with friends and family to help them reach their fitness goals too.

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