30-Minute Full Body Dumbbell Workout (Strength x HIIT)

Build muscle and burn fat in this 30-Minute Full Body Dumbbell Workout -- done in our fan-favorite, 3-2-1 Format (3 minutes of strength, 2 minutes of core and 1 minute of cardio)! 🔥

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► EQUIPMENT: Medium Set of Dumbbells. We're using 15-25 lb dumbbells for this workout.

►TIME STAMPS:
00:00 Workout Introduction
✔️ 3 Circuits (3 minutes strength, 2 minutes core, 1 minute cardio)
✔️ 3 Exercises Per Circuit
✔️ Timed Intervals (time varies in each circuit)
✔️ Complete All 3 Circuits, Then Repeat To Complete X3 Sets

01:05 Warm Up

05:20 Set 1
1️⃣ CIRCUIT ONE: STRENGTH
1) Deadlift Clean Squat
2) Curtsy Lunges
3) ¾ Glute Biased Squats
2️⃣ CIRCUIT TWO: CORE
1) Reverse Crunch + 2 Seated Twist
2) Flutter Kicks
3) V-Sit Hold
3️⃣ CIRCUIT THREE: CARDIO
1) Burpees
2) Mountain Climbers
3) Squat Jumps

15:05 Set 2
1️⃣ CIRCUIT ONE: STRENGTH
1) Stack On Curl + Press
2) Push Up + Row
3) Kneeling Overhead Triceps
2️⃣ CIRCUIT TWO: CORE
3️⃣ CIRCUIT THREE: CARDIO

22:40 Set 3
1️⃣ CIRCUIT ONE: STRENGTH
1) Deadlift Clean Squat + Shoulder Press
2) Curtsy Lunge + Bicep Curl
3) ¾ Glute Biased Squats + Back Row
2️⃣ CIRCUIT TWO: CORE
3️⃣ CIRCUIT THREE: CARDIO

30:35 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to "HIIT" for this workout!

❤️ Learn more about the benefits of full body HIIT workouts in this post:
https://www.nourishmovelove.com/hiit-training-at-home
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