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One dumbbell, maximum intensity! This full body HIIT dumbbell workout combines strength, power, and endurance to push you to the next level. You’ll hit every muscle group with explosive movements, unilateral strength work, and a killer finisher.
🔹 Format: 40s work / 20s rest 🔹 Equipment: 2-3 dumbbells (I'm using 30 lb, plus 20 lb & 10 lb for some moves) 🔹 🔥 No Repeats
Let’s get after it! Smash that like button and drop a comment—what weight are you using? More details are below:
00:00 Full Body HIIT Dumbbell Workout
Warm Up // 30s work x6, no rest 00:25 Jumping Jacks 00:55 Squats 01:25 Cossack Squat 01:55 Hand Release Push Ups 02:25 Plank Toe Touches 02:55 Jog in Place
Main Workout // 40s work, 20s rest 05:15 Offset Squat R 06:15 Reverse Lunge & Curl R 07:15 Single Arm Thruster R 08:15 Snatch R 09:15 Curtsy Lunge to Side Lunge R 10:15 B-Stance RDL to Bent Over Row R 11:15 Single Leg Glute Bridge R 12:15 Single Arm Decline Chest Press R 13:15 Bent Over Narrow + Wide Row R 14:15 Half Kneeling Shoulder Press R 15:15 Offset Squat L 16:15 Reverse Lunge & Curl L 17:15 Single Arm Thruster L 18:15 Snatch L 19:15 Curtsy Lunge to Side Lunge L 20:15 B-Stance RDL to Bent Over Row L 21:15 Single Leg Glute Bridge L 22:15 Single Arm Decline Chest Press L 23:15 Bent Over Narrow + Wide Row L 24:15 Half Kneeling Shoulder Press L 25:15 Deficit Push Up R 26:15 Bird Dog Crunch R 27:15 Deficit Push Up L 28:15 Bird Dog Crunches L 29:15 Plank Toe Touch R 30:15 Push Up T-Rotation R 31:15 Plank Toe Touch L 32:15 Push Up T-Rotation L 33:15 Wood Chopper R 34:15 Wood Chopper L
Finisher // 30/30/30 35:25 Dumbbell Swing R 35:55 Dumbbell Swing L 36:25 Alternating Burpee Snatch R/L
37:12 Chocolate Gains Post-Workout Shake Recipe
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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!
