35 Min Build & Burn FULL BODY WORKOUT for Strength & Endurance
Ready to sculpt muscle and torch calories from your living room? This 35 minute FULL BODY workout with dumbbells is your go-to for building strength, boosting endurance, and leaving you feeling energized.
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Grab 2-3 sets of dumbbells (I use 30, 20, and 10 lbs – you'll need light ones, 2.5-10 lbs, for abs) and a mat, and you're ready to turn your space into a muscle-building and calorie-blasting inferno.
Here's the breakdown:
• Each round is a tri-set with exercises that are the same or similar movements.
• For most of the workout, the 1st exercise in each round will use x2 dumbbells.
• Drop to x1 dumbbell for the 2nd exercise in the round.
• Drop to bodyweight only for the 3rd exercise in the round.
• Each exercise is 30 sec, so you'll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
• Scroll down for the full workout list.
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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
💾 Unbreakable Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 35 Minutes
🏋️ Equipment: 2-3 sets of dumbbells (for reference I'm using 30, 20, and 10 lb dumbbells - make sure you have one light set (2.5 - 10 lbs) for the weighted abs portion. You'll also want a workout mat.
⏱️ Intervals: 30 seconds work, 20 seconds rest // 90 second finisher (30/30/30, no rest)
Exercises for this 35 minute full body build & burn dumbbell workout:
**CHEST**
0:24 Chest Press
0:54 Iso Hold Chest Press R
1:24 Iso Hold Chest Press L
2:24 Chest Flyes
2:54 Iso Hold Chest Flyes R
3:24 Iso Hold Chest Flyes L
4:24 Dumbbell Push Ups
4:54 Dumbbell Staggered Push Ups R
5:24 Dumbbell Staggered Push Ups L
**LEGS**
6:24 RDL
6:54 B-Stance RDL R
7:24 B-Stance RDL L
8:24 High Squat
8:54 Goblet Squat
9:24 Air Squat
10:24 Forward Lunges
10:54 Forward Lunges
11:24 Forward Lunges
**ABS**
12:24 Weighted Hollow to Tuck
12:54 Weighted Deadbug R
13:24 Weighted Deadbug L
14:24 Weighted High Crunch
14:54 Weighted Cross Crunch R
15:24 Weighted Cross Crunch L
16:24 Weighted Russian Twists
16:54 Weighted Leg Raises
17:24 Weighted Reverse Crunches
**BACK**
18:24 Bent Over Row
18:54 Bent Over Row R
19:24 Bent Over Row L
20:24 Good Morning
20:54 Good Morning
21:24 Good Morning
22:24 Renegade Rows
22:54 Plank Rows
23:24 Renegade Rows
**SHOULDERS**
24:24 Upright Rows
24:54 Upright Rows R
25:24 Upright Rows L
26:24 Seated Shoulder Press
26:54 Seated Shoulder Press R
27:24 Seated Shoulder Press L
28:24 Bent Over Rear Delt Rows
29:24 Bent Over Rear Delt Rows R
29:54 Bent Over Rear Delt Rows L
**ARMS FINISHER**
30:24 Standard Curls
30:54 Alternating Curls
31:24 Waiter’s Curl
32:24 Overhead Extensions
32:54 Overhead Extensions R
33:24 Overhead Extensions L
34:14 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!