30 Minute Full Body Dumbbell METCON for Strength & Fat Burn

This is a 30 minute full body dumbbell METCON for days when you want to get the most out of your training in minimal time.

We’re using compound, no repeat exercises to hit everything. Strength and conditioning are blended together so your heart rate stays up while you’re actually lifting, not just rushing through cardio.

Grab a couple sets of dumbbells, pick weights you can move well, and focus on steady effort over the full workout. It’s meant to feel challenging, but doable. Go at your own pace, take breaks if you need them, and keep the form clean.

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Gear I rely on:
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Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12 lb), a mat or soft surface

Warm Up // 30s work, minimal rest
Seal Jacks / Step Out Jacks
Squat to Overhead Side Reach
Torso Twists
Step Back Lunge & Twist
Arm Circles
Jog in Place

METCON // 40s work, 20s rest
Sumo Squat & Curl
Cuban Press
RDL to Hammer Curl
Split Squat to Press R
Split Squat to Press L
Plank Row
Chest to Hammer Press
Sumo Squat to Upright Row
Rear Lunge to Front Raise
Russian Twist & Press
Side Plank Row to Press R
Side Plank Row to Press L
Dumbbell Jacks
Overhand & Underhand Row
Lateral Lunge to High Knee Press R
Lateral Lunge to High Knee Press L
B-Stance RDL to Squat R
B-Stance RDL to Squat L
Elevated Tricep Dip to Knee Drive
Dumbbell Leg Lift to Toe Touch
Dumbbell Pullover to Press
Curl to Arnold Press
Rear Fly Combo (R/L/Both)
Single Arm Dumbbell Swing
Snatch to Overhead Squat R
Snatch to Overhead Squat L

Finisher // 60s AMRAP
Commando to Plank Knee Tuck

Cool Down & Stretch // 30s work, minimal rest

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