20 Min NO REPEAT WORKOUT | Full Body HIIT Workout at Home (Bodyweight and Dumbbells)
Grab a set of medium weight dumbbells, your mat and some water — this short but INTENSE 20 minute no repeat workout packs a punch!
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I love the format of this full body HIIT workout because it's broken down into two circuits: the first is 10 minutes of bodyweight only HIIT that will get your heart pumping and sweat dripping. For the next 10 minutes you'll pick up those dumbbells to progressively overload the muscles, making this HIIT circuit more challenging.
This format is excellent for burning maximum calories while building muscle. Plus, in just 20 mins you'll get in a killer 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
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💾 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: 20 Minutes + Cool Down & Stretch
🏋️ Equipment: A pair of dumbbells (I'm using 25 lbs / 11 kg) and a mat
⏱️ Intervals: 40 Seconds work, 20 seconds rest
Exercises for this 20 minute full body Fat Burning HIIT workout:
BODYWEIGHT HIIT CIRCUIT
0:20 Squat Twist
1:20 Squat + Jump Switch Lunge
2:20 Commandos
3:20 Mountain Climbers
4:20 Half Burpees
5:20 Pop Squats
6:20 In + Out Squat
7:20 Push Ups
8:20 Plank Jacks
9:20 Push Up Burpees
DUMBBELL HIIT CIRCUIT
10:20 1-1/2 Rep Suitcase Squat
11:20 1-1/2 Rep Curtsy Lunge R
12:20 1-1/2 Rep Curtsy Lunge L
13:20 1-1/2 Rep Romanian Deadlift
14:20 Burpee Push Up + Clean
15:20 Bent Over Row
16:20 Alternating Curl to Press
17:20 Plank Row
18:20 Twist Chest Press
19:20 Devil Press
FINISHER 30/30/30/30/30
20:20 Thruster R
20:50 Snatch R
21:20 Thruster L
21:50 Snatch 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!