35 Min HIIT + ABS + STRENGTH | Total Body Workout
This 35 minute total body workout has it all – quick warm up, HIIT, abs, strength training with dumbbells and a cool down! This hybrid workout format is quickly becoming one of my favorites and I think you'll love it too!
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The HIIT circuit is bodyweight only, with the timer on for 30 seconds work, 15 seconds rest. Then we'll move into an abs circuit, 30 seconds work, 5 seconds rest. We'll finish with a full body strength circuit with dumbbells, 40 seconds work, 20 seconds rest.
All you need is a set of dumbbells for this workout. For reference I'm using 30 lb dumbbells (14kg). Enjoy the workout and if you like this format and want more be sure to let us know in the comments. More workout details listed below.
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FREE HOME WORKOUT PROGRAMS
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
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WORKOUT DETAILS
⏱️ Duration: 35 minutes
🏋️ Equipment: a set of dumbbells and a workout mat
⏱️ HIIT Circuit: 30 sec work, 15 sec rest
⏱️ ABS Circuit: 30 sec work, 5 sec rest
⏱️ STRENGTH Circuit: 40 sec work, 20 sec rest
Exercises for this HIIT, abs & strength total body workout with dumbbells:
00:00 Get Ready!
Warm Up // 30x8
00:25 Ghost Rope
00:55 Lateral Lunges
01:25 High Knee Pull Downs
01:55 Cross Toe Touches
02:25 Bird Dogs
02:55 Walk Outs
03:25 Runner’s Stretch
03:55 Butt Kicks
Rest 30
HIIT // 30/15
04:55 Prisoner Squat Cross Crunch
05:40 Lateral Squat Walk & Jump
06:25 Squat to Switch Lunges
07:10 Mountain Climbers
07:55 Push Up Hand Release Alternating
08:40 Squat to Curtsy Lunge
09:25 High Knees
10:10 Split Squat R
10:55 Split Squat L
11:40 Power Jacks
12:25 Half Burpees
13:10 Plank Jacks
13:55 Shoulder Taps
14:40 Burpees
Rest 30
Abs // 30/5
15:40 Flutter Kicks
16:15 Tuck to Leg Lowers
16:50 Cross Knee Touch Crunches
17:25 Cross Crunch High Reach R
18:00 Cross Crunch High Reach L
18:35 Bicycle Crunches
19:10 Extend to Tuck
19:45 Seated Bicycle Crunches
20:20 Lean Back Pulses
20:55 Crunch Pulses
Rest 30
Strength Training with Dumbbells // 40/20
21:55 Thruster R
22:55 Thruster L
23:55 Dumbbell Swing
24:55 Curl to Press
25:55 Rear Lunge to Staggered Squat R
26:55 Rear Lunge to Staggered Squat L
27:55 Dumbbell Push Ups
28:55 Hammer Chest Press to Fly
29:55 Bent Over Row to Wide Row R
30:55 Bent Over Row to Wide Row L
31:55 Burpee Snatch R
32:55 Burpee Snatch L
33:55 Cool Down & Stretch // 20x12
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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!