30-Minute Full Body Dumbbell Workout with 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. 👉 Stop guessing your next workout—get all our workouts ad free, with music or timers only, plus BRAND NEW programs like The 4x5 Method inside the TIFFxDAN app: https://tiffxdan.com/membership OUR DAILY ESSENTIALS → Legends Apparel – Worn in nearly every video. It moves, breathes, and lasts. 💸 Save 20% every time → https://www.legends.com/DAN87275 → Transparent Labs – Protein + supplements that actually work. ⚡ Use code TIFFXDAN for 10% off → https://athlete.transparentlabs.com/dan4if → Kion Aminos – If you know, you know. We swear by them. 💪 Save 20% → https://bit.ly/GetKion WORKOUT DETAILS ⏱️ Duration: 30 Minutes + Cool Down & Stretch workout) 🏋️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference) ⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest Exercises for this 30 minute full body dumbbell + HIIT workout: 00:00 Get Ready! 00:20 High Squat 00:50 Sumo Deadlift 01:50 Split Squat R 02:20 Split Squat L 03:20 Lateral Lunge R 03:50 Lateral Lunge L 04:50 Staggered Squat + Rear Lunge R 05:20 Staggered Squat + Rear Lunge L 06:20 Shoulder Press 06:50 Bent Over Rear Delt Fly 07:50 Upright Row 08:20 Front Raises 09:20 Around The World 09:50 Rear Delt Shrugs 10:50 Arnold Press 11:20 90 Degree Raises 12:20 Gorilla Rows 12:50 Alt Twist Curls 13:50 Bent Over Row R 14:20 Crossbody Curls 15:20 Bent Over Row L 15:50 Hammer Curls 16:50 Renegade Rows 17:20 Circle Curls 18:20 Twist Press 18:50 Skull Crushers 19:50 Chest Press R 20:20 Tate Press R 21:20 Chest Press L 21:50 Tate Press L 22:50 Flyes 23:20 Overhead Extension 24:20 High Knees 24:50 Jump Switch Lunges 25:50 Push Ups 26:20 Squat + Squat Jump 27:20 Swimmers 27:50 Half Burpees 28:50 Bicycles 29:20 Burpees 30:10 Cool Down & Stretch Thanks for supporting our YouTube channel. We couldn’t do any of this without you! TIFF x DAN 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!