30-Minute Full Body Workout with Dumbbells | Build Muscle + Burn Fat

8 strength exercises + 1 powerful HIIT finisher. This 30-minute full-body dumbbell workout targets every major muscle group to build serious strength and stamina.

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► EQUIPMENT: Medium-to-Heavy Dumbbells. We're using 15-25 lb dumbbells.

►TIME STAMPS:
00:00 Workout Introduction
✔️2 Strength Circuits (lower body and upper body) and 1 HIIT Finisher
✔️4 Exercises Per Circuit
✔️ Timed Intervals (40 seconds of work, followed by 15 seconds of rest for the strength exercises. 30 seconds of work, followed by 15 seconds of rest for the HIIT finisher)
✔️ Triset Strength Circuits (x 3 sets) and No Repeats for the HIIT Finisher (x 1 set)

01:18 Warm Up

06:00 Circuit 1
1) Uneven Squat + Press
2) Reverse Lunge + Knee Drive
3) Deadlift + Calf Raise
4) Lateral Lunge

14:05 Circuit 2
1) Bicep Curls
2) Overhead Triceps
3) Uneven Push Up + Shoulder Tap
4) Kneeling Row

23:35 Circuit 3 (10 Rep Burnout)
1) Squat Thrusters
2) Alternating Lunges
3) Deadlift + Calf Raise
4) Lateral Squats
5) Bicep Curls
6) Overhead Triceps
7) Push Up + Alt Shoulder Tap
8) Back Rows

28:25 HIIT Finisher
1) Alternating Snatches
2) Squat Jacks
3) Lateral Shuffle
4) 4 Mountain Climbers + 1 Dumbbell Drag
5) Seated Twist

33:00 Cool Down + Stretch

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

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