30 Min Total Body HIIT, Abs & Strength Workout
This 30 min total body workout plus cool down combines no equipment HIIT, abs and strength training with dumbbells. It's the perfect home workout to build strength, burn calories, and sculpt your core. Scroll down for 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: 35 minutes including warm up and cool down
🏋️ Equipment: a set of dumbbells and a workout mat
⏱️ HIIT Intervals: 35 sec work, 11 sec rest
⏱️ Abs Intervals: 35 sec work, 5 sec rest
⏱️ Strength Intervals: 40 sec work, 20 sec rest
Exercises for this 30 min total body workout:
00:00 Get Ready!
Warm Up // 30 sec ea, minimal rest
00:25 Jumping Jacks
00:55 Cross Toe Touches
01:25 Squat + Front Kick
01:55 Arm Circles (switch direction half way)
02:25 Standing Knee Drives
02:55 Bird Dogs
03:25 Hand Release Push Ups
03:55 Lateral Lunges
HIIT CIRCUIT NO EQUIPMENT // 35/15
04:55 Skaters
05:45 Mountain Climbers
06:15 Plank Jacks
07:25 Side Lunge Knee Drive Hop R
08:15 Side Lunge Knee Drive Hop L
09:05 High Knees
09:55 Push Ups
10:45 Snow Angels
11:35 Plank Hops
12:25 1 1/2 In + Out Squats
13:15 Sprint in Place
14:05 Burpees
ABS CIRCUIT // 35/5
15:10 Flutter Kicks
15:50 Single Leg Reverse Crunch R
16:30 Single Leg Reverse Crunch L
17:10 Seated Bicycles
17:50 Oblique Heel Taps
18:30 Knee Touch Crunches
19:10 Cross Crunches
19:50 Starfish Crunches
20:30 Crunches
STRENGTH CIRCUIT // 40/20
21:35 Heels Elevated Squat
22:35 Deficit Curtsy Lunge R
23:35 Deficit Curtsy Lunge L
24:35 Deficit Plank Row R
25:35 Deficit Plank Row L
26:35 Dumbbell Close Grip Push Up
27:35 Alternating Bent Over Row
28:35 Twist Curls
29:35 RDL to Upright Row
30:35 Shoulder Press
FINISHER // 20/20/20
31:45 Slow Eccentric Goblet Squat
32:05 Slow Concentric Goblet Squat
32:25 Goblet Squat
33:05 Cool Down & Stretch
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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!