Total Body Strength + Sweat – No Repeat Dumbbell & Bodyweight HIIT
This is one of our hardest hitting total body workouts—fast paced, high energy, and no repeated exercises.
We’re combining dumbbells and bodyweight to build strength, boost your heart rate, and leave you drenched. You’ll move through 40 no repeat exercises that keeps your muscles guessing and your mind engaged.
It’s pulled straight from Week 2 of our 8 Week Stronger Program, so if you’re ready for real structure, strength gains, and results that actually stick—this is your sign to join us 👉🏽 https://www.solin.stream/tiffxdan/program/2797
All you need is a pair of dumbbells and your mat. Let’s get after it!
⏵ Equipment: a range of dumbbells (I’m using 10-45 lb dumbbells), a light band for warm up work, and a bench or chair for seated shoulder exercises
⏵ Warm Up: 30s work x4, no rest
⏵ Intervals: 30s work, 30s rest
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Home Workout Programs
💾 8 Week Stronger Program: https://www.solin.stream/tiffxdan/program/2797
💾 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
Workout Details:
00:00 Intro
Warm Up // 30x6
00:25 Jog in Place
00:55 Squats
01:25 Arm Circles
01:55 Inchworm Walkout
02:25 Rear Lunge to Front Kick
02:55 Torso Twists
Main Workout // 30/15
03:55 Goblet Squat
04:40 Push Ups
05:25 High Knees
06:10 Plank Shoulder Taps
08:55 Reverse Lunge to Bicep Curl
07:40 Bent Over Row
08:25 Skaters
09:10 Russian Twists
09:55 1 1/2 Lateral Lunge
10:40 Wide Push Ups
11:25 Mountain Climbers
12:10 Bicycle Crunches
12:55 Side to Side Squat
13:40 Arnold Press
14:25 Jumping Jacks
15:10 Plank Jacks
15:55 Low Hold Dumbbell Squat Pulses
16:40 Bent Over Rear Delt Row
17:25 Burpees
18:10 Starfish Crunches
REST 30
19:10 Alternating Reverse Lunge to Knee Drive
19:55 Dumbbell Swing
20:40 Butt Kicks
21:25 Flutter Kicks
22:10 Pop Squats
22:55 Hammer Curls
23:40 Half Burpees
24:25 Cross Reach Crunches
25:10 Curtsy Lunge
25:55 Overhead Triceps Extension
26:40 Plank Spider Climbers
27:25 Crunch Kicks
28:10 Hamstring Bridge March
28:55 Renegade Row
29:40 Heismans
30:25 Plank Toe Touches
31:10 Front Squat
31:55 Alternating Snatch
32:40 Low Hold Sumo Squat
33:25 Sprinter Sit Ups
Finisher // 30/30/30
34:25 45° Press
34:55 Commandos
35:25 Thrusters
36:15 Cool Down & Stretch // 20x9
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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