30 Min Full Body Dumbbell Workout for Fat Burn & Muscle 💪

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Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT!

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This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We've added dumbbell tips throughout the video so you know what we're using at all times – just look at the screen prior to the exercise coming up. Workout details listed below.

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Workout Details:
⏱️ Duration: 30 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 15 seconds rest

The exercises for this full body workout with dumbbells are:

Lower Body Dumbbell Exercises
0:20 - Goblet Squat
1:05 - Side Lunge Dumbbell Switch
1:50 - Sumo Deadlift
2:35 - 1-1/2 Sumo Squat
3:20 - Staggered Squat Right
4:05 - Staggered Squat Left
4:50 - Squat Step Right to Squat
5:35 - Squat Step Left to Squat
6:20 - Suitcase Squat
7:05 - Squat Pulse

Back & Biceps Dumbbell Exercises
7:50 - Alternating Curls
8:35 - Dumbbell Swing
9:20 - Alternating Bent Over Rows
10:05 - Hammer Curls
10:50 - Good Mornings
11:35 - Supine Row
12:20 - Renegade Row Push Ups
13:05 - Rear Delt Flyes
13:50 - RDL + Bent Over Row
14:35 - Circle Curls

Shoulders Dumbbell Exercises
15:20 - Thrusters Right
16:05 - Thrusters Left
16:50 - Upright Row
17:35 - Arnold Press
18:20 - Lateral Raises
19:05 - Hammer Press
19:50 - Snatch to Push Up Right
20:35 - Snatch to Push Up Left
21:20 - 45° Press
22:05 - Alternating Iso Press

Chest & Triceps Dumbbell Exercises
22:50 - Tricep Press
23:35 - Skull Crushers
24:20 - Chest Press Twist
25:05 - Alternating Hammer Press
25:50 - Dumbbell Flyes
26:35 - Diamond Press
27:20 - Dumbbell Push Ups
28:05 - Alternating Pec Squeeze
28:50 - Diamond Push Ups
29:35 - Overhead Tricep Extensions

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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!