FULL BODY HIIT Workout - Bodyweight & Dumbbells
Burn calories and build muscle with this hybrid full body HIIT workout. After a quick warm up we'll go into a bodyweight HIIT circuit followed by a dumbbell HIIT Strength circuit. This is the perfect workout to start out your day!
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For reference only, I'm using 25lb / 12kg dumbbells.
Each of the circuits will have a timer on for 30 seconds of work followed by 15 seconds of rest before the next exercise. Push yourself during the no equipment HIIT circuit then slow it down a little and focus on your form for the dumbbell HIIT strength circuit. Be sure to hang on for the finisher! Let's get to work 💪🏽
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WORKOUT DETAILS
⏱️ Duration: 20 minutes
🏋️ Equipment: a set of dumbbells (I'm using 25 lb / 12 kg dumbbells) and a workout mat
⏱️ Intervals: 30 sec work, 10 sec rest
🔥 Finisher: 30 sec each x2, minimal rest
Exercises for this 20 minute full body HIIT workout:
00:00 Get Ready!
Warm Up // 30 sec ea x9
00:25 Jumping Jacks
00:55 Rear Lunge + Knee Drive
01:25 Butt Kicks
01:55 Cross Toe Touches
02:25 Cossack Squat
02:55 High Knees
03:25 Arm Circles
03:55 Standing Knee Drive
04:25 Mountain Climbers
Bodyweight HIIT // 30/15 x 10
05:15 3x Lunge Switches
06:00 Shoulder Tap Plank Jacks
06:45 Front to Back Quick Feet
07:30 2x Push Up Front Reach
08:15 Rear Lunge to B-Stance Squat R
09:00 Rear Lunge to B-Stance Squat L
09:45 Step Back Knee Drive R
10:30 Step Back Knee Drive L
11:15 Squat Twist
12:00 Burpees
Dumbbell HIIT // 30/15 x 10
12:50 RDL to Wide Row
13:35 Curl to Arnold Press
14:20 1 1/2 Rear Lunge R
15:05 1 1/2 Rear Lunge R
15:50 Dumbbell Push Ups
16:35 Step Out Goblet Squats
17:20 Dumbbell Snatch R
18:05 Dumbbell Snatch L
18:50 Curtsy Lunge to Suitcase Squat
19:35 Renegade Rows
Finisher // 30/30
20:25 Thruster R
20:55 Thruster L
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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!