30 Min FULL BODY DUMBBELL WORKOUT at Home + HIIT Finisher

This is not your average workout – we’re taking things up a notch with a superset format. You’ll perform two exercises for 30 seconds each, back-to-back without rest, then take a 30-second breather before diving into the next superset.

We’re targeting every major muscle group in this workout: legs, shoulders, deltoids, back, chest, biceps, and triceps. But we’re not stopping there! We’re finishing strong with a high-intensity interval training (HIIT) circuit to increase our heart rates and ensure a total body burnout.

So, grab a set of dumbbells and get ready to sweat! (I’m using 20 lb / 9 kg dumbbells. Feel free grab a heavy set and a lighter set of dumbbells.) Remember, it’s not about perfection, it’s about progress. Let’s get stronger together.

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️‍♂️ Equipment: Set of dumbbells (I’m using 20 lb / 9 kg dumbbells for reference)
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⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest

Exercises for this 30 minute full body dumbbell workout + HIIT are:

High Squat
Sumo Deadlift
Rest
Split Squat R
Split Squat L
Rest
Lateral Lunge R
Lateral Lunge L
Rest
Staggered Squat + Rear Lunge R
Staggered Squat + Rear Lunge L
Rest

Shoulder Press
Bent Over Rear Delt Fly
Rest
Upright Row
Front Raises
Rest
Around The World
Rear Delt Shrugs
Rest
Arnold Press
90 Degree Raises
Rest

Gorilla Rows
Alt Twist Curls
Rest
Bent Over Row R
Crossbody Curls
Rest
Bent Over Row L
Hammer Curls
Rest
Renegade Rows
Circle Curls
Rest

Twist Press
Skull Crushers
Rest
Chest Press R
Tate Press R
Rest
Chest Press L
Tate Press L
Rest
Flyes
Overhead Extension
Rest

High Knees
Jump Switch Lunges
REST
Push Ups
Squat + Squat Jump
REST
Swimmers
Half Burpees
REST
Bicycles
Burpees

Cool Down & Stretch

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DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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