If you've been looking for one workout that hits strength, conditioning, and core in one session, this is it. Dumbbells and bodyweight, no repeats, and we hit every muscle — and just 40 minutes is all you need.
If you've been searching for one dumbbell HIIT workout that hits everything without being a 60 minute marathon, this is it.
Grab your dumbbells, hit play, and meet us on the mat. Drop a comment when you're done — we read every single one.
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⏱ WORKOUT BREAKDOWN • Warm Up — 6 moves x 30s • Dumbbell HIIT — 28 exercises, 40s work / 20s rest • Finisher — 2 min AMRAP (Push Ups + Curls + Squat Jumps) • Cool Down & Stretch
🏋️ EQUIPMENT • 2–3 sets of dumbbells – Dan: 20–40 lb (9–18 kg) – Tiff: 7.5–15 lb (3–7 kg) • Mat or soft surface
💪 EXERCISE LIST Goblet Squat · Push Ups · Romanian Deadlift · Standing Cross Punches · Bent Over Row · High Knees · Reverse Lunge · Shoulder Taps · Sumo Deadlift High Pull · Speed Skaters · Chest Press · Bicycle Crunches · Squat to Curl + Press · Mountain Climbers · Dumbbell Swings · Glute Bridge March · Snatches · Plank Hip Dips · Lateral Squat to Front Raise · Hollow Flutter Kicks · Push Press · Lateral Squat Walk + Jump · Russian Twists · Butt Kicks · 1½ Front Squat · Commandos · Overhead Tricep Extension · Cross Mountain Climbers · Sit Up to Press · Burpees
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⚠️ DISCLAIMER Always consult your physician before beginning any exercise program. This video is for educational purposes only — perform all exercises at your own risk.
