30 Min Total Body Dumbbell HIIT Workout | Cardio + Muscle

Some days you want a workout that just makes sense.

This full body dumbbell workout is one of those sessions that covers everything. You’ll move through strength, cardio, and core in a way that feels powerful, intentional, and doable.

It’s the kind of workout that feels rewarding while you’re in it and satisfying when you’re done. Grab your dumbbells, take rest as needed and enjoy the workout from start to finish.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Start here → https://tiffxdan.com/membership/

Gear I rely on:
Legends shorts → https://www.legends.com/DAN87275
Kion aminos, creatine & protein → https://bit.ly/GetKion

Follow my HIIT channel for more follow along workouts @DantheHIITMan

Equipment Needed
Dumbbells: Light to medium dumbbells
Optional: Workout mat

Segment 1: AMRAP Circuits
Complete as many rounds as possible in each 3 minute circuit. Rest for 45 seconds after each circuit.

AMRAP Circuit 1
10 Push Ups
10 Goblet Squats - 45
5 Thrusters

AMRAP Circuit 2
10 Plank Rows(L=1; R=1)
10 Bicep Curls
10 Dumbbell Swings

AMRAP Circuit 3
10 Hammer Shoulder Press
10 Pop Squats
20 Mountain Climbers (L=1; R=1)

AMRAP Circuit 4
Circuit 4 (Core & Full Body Focus):
20 Bicycle Crunches (L=1; R=1)
5 Burpees
20 High Knees (L=1; R=1)

Segment 2: EMOM
Perform the assigned exercise(s) at the start of each minute. Rest for the remainder of the minute. Alternate exercises every minute.

Odd Minutes (1, 3, 5.):
8 Snatches R
8 Snatches L
5 Squat Jacks

Even Minutes (2, 4, 6):
8 Deadlift
8 Bent Over Rows - Overhand Grip
5 Dumbbell Push Ups

Odd Minutes 7, 9, 11.):
8 V-Ups
8 Weighted Russian Twists
8 Plank Hops

Even Minutes (8, 10, 12):
8 Curtsy Lunges (L=1; R=1)
8 Push Up Toe Touches (L=1; R=1)
5 Front Squats

Finisher // 20s work, 10s rest
Plank Jacks
Shoulder Taps
Sprint in Place
In & Out Squats
Repeat

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