Day 17: 30 Min UPPER BODY HIIT Dumbbell Workout at Home // 6WS1

Upper Body HIIT & Cardio Day 17 of the 6-Week Shred is here! We're taking on a 30 minute dumbbell HIIT workout that combines two things: killer upper body strength complexes and intense cardio bursts. Each round features 2 dumbbell exercises done back-to-back for 30 seconds, followed by a 1-minute HIIT blast to torch calories and get your heart pumping like crazy! Don't worry, there are rest periods, but remember, push hard and leave it all out there. This unique structure packs strength, endurance, and cardio into one amazing workout, helping you reach your fitness goals faster. Grab your dumbbells (I'll use 20lb & 30lb sets) and let's get to work! #6WS1 #UpperBodyHIIT

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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 minute workout
🏋️ Equipment: Two sets of dumbbells and a workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: Complexes: Each complex set is 1 minute long and will consist of two exercises that you'll perform back-to-back for 30 seconds each. After the 1 minute set you'll have 30 seconds to rest before going into a 1 minute HIIT exercise that will raise your heart rate and act as cardio to burn calories. Then we'll rest another 30 seconds before moving on to the next complex set.

The exercises for this Upper Body HIIT Workout are:

0:20 Tricep Extension
0:50 Cobra Push Ups

1:50 Mountain Climbers

3:20 Bent Over Row
3:50 Hammer Curls

4:50 High Knees

6:20 Shoulder Press
6:50 Bent Arm Lateral Raises

7:50 Shoulder Taps

9:20 Wide Curls
9:50 Bent Over Delt Rows

10:50 Swimmers

12:20 Chest Press
12:50 Dead Stop Push Up

13:50 Spider Climbers

15:20 Snatch R
15:50 Snatch L

16:50 Bicycles

18:20 Upright Row
18:50 Front to Lateral Raise

19:50 Skaters

21:20 Supine Row
21:50 Alternating Curls

22:50 Pop SquatS

24:20 Renegade Rows
24:50 Wide Push Ups

25:50 Reverse Crunches

27:20 Dumbbell Swing
27:50 Curl to Press

28:50 Burpees

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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!