30 Min Build and Burn Full Body Workout (Build Muscle + Burn Body Fat)
Get ready for a full body workout with weights and bodyweight that will help you to build muscle and burn fat!
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The great thing about this workout is that you can break it down to focus on what you want to work out. There are three circuits and they are each 10 minutes long. Circuit 1 is all lower body (legs). Circuit 2 is all abs and core. Circuit 3 is all upper body (shoulders, back, triceps, biceps, and chest)
Here's how this workout will go down:
• 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.
Grab your water and a set of dumbbells (I'm using 30 lb / 14 kg dumbbells for reference)... and let's get started! Let's have a great workout 👊🏼
Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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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
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WORKOUT DETAILS
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: A set of dumbbells (I'm using 30 lbs / 14 kg) and your mat.
⏱️ Intervals: 30sec tri-set, 30 sec rest between tri-set
Exercises for this 30 minute full body dumbbell workout:
0:20 LOWER BODY
Heels elevated high squat x2 dbs
Heels elevated goblet squat x1 db
Heels elevated air squat
Foot elevated reverse lunge R x2 dbs
Foot elevated reverse lunge R x1 db
Foot elevated split squat R
Foot elevated reverse lunge L x2 dbs
Foot elevated reverse lunge L x1 db
Foot elevated split squat L
1-1/2 RDL x2 dbs
Single Leg 1-1/2 RDL R x1 db
Single Leg 1-1/2 RDL L x1 db
Suitcase squat x2 dbs
Staggered squat R x1 db
Staggered squat L x1 db
10:20 ABS & CORE
Alt V-Ups
Cross crunch R
Cross crunch L
Double leg lowers
Flutter kicks
Reverse crunches
Side plank hold R
Side plank dips R
Kneeling side crunch R
Side plank hold L
Side plank dips L
Kneeling side crunch L
Plank step outs
Plank knee drive R
Plank knee drive L
20:20 UPPER BODY
Shoulder press x2 dbs
Alt high pulls x2 dbs
Front raise x1 db
Bent over row x2 db
Good morning x1 db
Dumbbell swing x1 db
Tricep press x2 dbs
Overhead extension x1 db
Diamond push ups
Drag curls x2 dbs
Alt twist curls x2 dbs
Alt crossbody curls x2 dbs
Chest press x2 dbs
Chest flyes x2 dbs
Diamond press x2 dbs
30:50 FINISHER
Devil press x2 dbs
Alt snatch x1 db
Burpees
32:10 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!