Day 30: 45 Min ADVANCED HIIT [Intense Workout with Weights] // 6WS1

Congratulations on completing the final day of our 6 Week Shred I Home Workout Program! Your dedication to showing up daily is what brings lasting results, so don't stop here. We have hundreds of free workouts on our channel and multiple programs for you to continue your journey. Take a well-deserved rest day and come back for our 6 Week Shred II —cheers, Tiff & Dan

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If you're craving a full-body workout that sculpts and strengthens from home, grab your dumbbells (I'm using 30 lbs) and get ready. This efficient workout combines bodyweight moves with dumbbells to target every muscle group, focusing on controlled movements and proper form. Let's transform your body from the comfort of your living room! #6WS1 #HomeWorkoutProgram #WorkoutFinale

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: 45 minutes
🏋️ Equipment: Two sets of dumbbells and a workout mat
💪🏽 Dumbbells: I’m using 20 & 30 lb / 9 & 14 kg dbs
⏱️ Intervals: 40 sec work, 20 sec rest // HIIT Cardio finisher: 20/20/20

BODYWEIGHT HIIT
0:20 Side + Curtsy Lunge + Jump (R)
1:20 Front + 180° Jump + Squat
2:20 2X Side to 2X Front Lunge R
3:20 2X Side to 2X Front Lunge L
4:20 Squat Knee Drive + Squat Jump
5:20 Lateral Push Ups
6:20 Tabletop Tricep Dip + Alt Leg Kick
7:20 Bear Plank Dead Bugs
8:20 Extend to Tuck + Abduction Reaches
9:20 Dolphin Plank to Spider Crunches
10:20 Squat + Alt Toe Taps
11:20 Squat Hops Forward + Back
12:20 Skater Lunges
13:20 Front to Back Lunge + Jump Switch Lunge
14:20 Calf Squats
15:20 Bear Plank Knee Taps + Tuck + Burpee
16:20 Bear Push Backs
17:20 Leg Raises Wide to Center to Knee Tuck
18:20 Bear Plank Shoulder + Toe Taps
19:20 Hollow Hold Scissor Kicks

STRENGTH TRAINING HIIT WITH DUMBBELLS
21:00 Thrusters
22:00 RDL + Bent Over Row
23:00 Reverse Lunge + Bicep Curl
24:00 Squat Clean
25:00 Sumo Deadlift + Upright Row
26:00 Thrusters
27:00 RDL + Bent Over Row
28:00 Reverse Lunge + Bicep Curl
29:00 Squat Clean
30:00 Sumo Deadlift + Upright Row

31:40 Chest Press
32:40 Curl to 45° Press
33:40 Rear Delt Row + Rear Delt Fly
34:40 Curtsy Lunge + Lateral Raise
35:40 Makers
36:40 Chest Press
37:40 Curl to 45° Press
38:40 Rear Delt Row + Rear Delt Fly
39:40 Curtsy Lunge + Lateral Raise
40:40 Makers

HIIT CARDIO FINISHER
42:20 Lateral High Knees
43:20 Squat to Alt Knee Drive
44:20 Double Tuck Burpees

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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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!