30 Min Dumbbell Full Body HIIT Cardio Complex Workout (SUPER SWEATY)
Get ready for a 30 min complex workout that will work your entire body! Complex workouts are great because you can go at your own pace, making for a perfect home workout.
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These complexes with dumbbells will challenge you to control your movements while maintaining correct form. Go at your own pace, slowing down, speeding up, adding pauses, etc. Make this your own workout.
Each complex is 3 minutes long followed by 45 seconds of rest. For this full body workout you will need a pair of dumbbells, a block or book, a chair/bench/couch, and your mat. The dumbbells I'm using are 30 lbs / 13.6 kg.
You'll perform x10 reps per exercise for most of the complexes. There are a few x5 reps exercises – just watch the screen and follow along.
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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WORKOUT DETAILS
Duration: 30 Mins + Cool Down
Equipment: A set of dumbbells (I'm using 30 lb / 13.6 kg dumbbells), a yoga block or book, a box/chair/couch, and a mat.
Timing: Complete the entire complex circuit with the reps listed on screen continuously for 3 minutes then rest for 45 seconds before moving on to the next complex circuit.
30 Min Full Body HIIT Dumbbell Workout Details
CIRCUIT 1
x10 High Squats
x10 Tricep Push Ups
x10 Static Lunge R
x10 Static Lunge L
x10 Mountain Climbers (L+R = 1)
CIRCUIT 2
x10 Wide Push Ups
x10 Sumo Squats
x10 Plank Jacks
x10 Bulgarian Lunge R
x10 Bulgarian Lunge L
CIRCUIT 3
x10 Elevated Squats
x10 Dumbbell Push Ups
x5 Side Lunge + Curtsey Lunge R
x5 Side Lunge + Curtsey Lunge L
x10 Crunch Kicks
CIRCUIT 4
x10 Suitcase Squats
x10 Hand Release Push Ups
x5 Reverse Lunge + Staggered Squat R
x5 Reverse Lunge + Staggered Squat L
x10 Spider Crunches on Elbows (L+R = 1)
CIRCUIT 5
x10 Goblet Squat Pulses
x10 Push Up Pulses
x10 Foot Elevated Lunge R
x10 Foot Elevated Lunge L
x10 Bicycle Crunches (L+R = 1)
CIRCUIT 6
x10 Commandos (L+R = 1)
x5 Front to Back Lunge R
x5 Front to Back Lunge L
x10 Blast Off Push Ups
x10 L-Sit Toe Touches
CIRCUIT 7
x10 Jump Switch Lunges (L = 1, R = 1)
x10 Diamond Push Ups
x10 Single Leg Glute Bridge R
x10 Single Leg Glute Bridge L
x10 Alternating Sprinter’s Sit Up
CIRCUIT 8
x10 Jump Squats
x10 High Knees (L+R = 1)
x10 Tricep Dips
x10 Alternating Single Leg V Ups (L = 1, R = 1)
x5 Chest to Floor Burpees
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!