This full body METCON workout that combines dumbbell strength training with fat burning HIIT intervals to keep your heart rate elevated while building muscle and endurance. You’ll move through lower body strength, upper body stability, core work, and cardio bursts using simple timed intervals.
All you need is a couple sets of dumbbells and a mat. For reference, Dan is using 20 & 30 lb dumbbells & Tiff is using 7.5 & 12.5 lb dumbbells.
Train with Dan for higher intensity or follow Tiff for lower impact and beginner friendly options.
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Follow my HIIT channel for more follow along workouts @DantheHIITMan
Warm Up // 30s work x6, no rest Arm Circles Squats Front Kick Toe Taps Jumping Jacks Inchworm Walkouts Shoulder Taps to Down Dog
Dumbbell Strength + Cardio HIIT // 40s work, 20s rest Front to Back Lunge R Split Squat R Front to Back Lunge L Split Squat L Pop Squats Goblet Step Out Squats Commandos Uneven Plank Row L Shoulder Taps Uneven Plank Row R Push Up Climbers Dumbbell Plank Drags Side Plank Crunches R Side Plank Hold R Side Plank Crunches L Side Plank Hold L Starfish Crunches Dumbbell Hold Leg Raises High Knees Uneven Squat R Skaters Uneven Squat L Lateral Step Overs Makers Squat Jacks Rear Lunge + Knee Drive R Mountain Climbers Rear Lunge + Knee Drive L Burpees Dumbbell Swing
Finisher // 30s work x3, no rest Power Jacks Dumbbell Switches Dumbbell Squat Jumps
Cool Down & Stretch // 30s work x6, no rest
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
