20 Minute NO REPEAT Dumbbell HIIT + Abs
This 20 minute home workout combines no repeat ab exercises with dumbbell HIIT to challenge your strength and endurance. This workout is great for all fitness levels – follow along with Dan for more advanced variations and Tiff for beginner friendly exercises. This quick workout routine starts out with 10 minutes of abs then goes straight into 10 minutes of dumbbell HIIT exercises, keeping you engaged and burning calories. Power through to the end and finish it off with a killer 2 minute AMRAP (as many reps as possible) burner! Can you make it…?
Whether you're looking to build core strength, tone muscles, or fit in a quick and effective workout from home, this workout has you covered. Grab your dumbbells and let’s get to work! Scroll down for more workout details.
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
WORKOUT DETAILS
⏱️ Duration: 20 minutes
🏋️ Equipment: set of light to medium dumbbells and a workout mat
⏱️ Abs Intervals: 30 sec work, 10 sec rest
⏱️ Dumbbell HIIT Intervals: 40 sec work, 20 sec rest
⏱️ Finisher: 2 min AMRAP (as many reps as possible)
Exercises for this 20 minute dumbbell HIIT workout + abs:
00:00 20 Minute Home Workout
Abs (30/10)
No repeats. Perform each exercise for 30s, rest 10s.
00:30 Crunches
01:10 Reverse Crunches
01:50 Bicycle Crunches
02:30 Leg Raises
03:10 Plank March
03:50 Side Plank Dips R
04:30 Side Plank Dips L
05:10 Russian Twists
05:50 Plank Knee Tucks
06:30 Flutter Kicks
07:10 Dead Bugs
07:50 Oblique Heel Taps
08:30 Plank Hip Dips
09:10 Crunch Kicks
09:50 Extend to Tuck
REST 30
Dumbbell HIIT (40/20)
Use light-to-medium DBs. Each exercise 40s on, 20s off.
10:50 Dumbbell Squat to Press
11:50 Alternating Dumbbell Snatch
12:50 Renegade Row
13:50 Dumbbell Lunge & Curl
14:50 Hammer Curl to Overhead Press
15:50 Alternating Bent Over Row
16:50 Dumbbell Jacks
17:50 Chest Press (Fast Tempo)
18:50 Side to Side Squat
19:50 Dumbbell High Pull
REST 30
21:00 Finisher (2:00)
Perform the following AMRAP style (As Many Rounds As Possible) in 2 minutes. Rest only as needed.
5x Devil Press
20x Bicycle Crunches
10x Goblet Pop Squats
Cool Down & Stretch / 20x9
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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!