Name: 35 Min Full Body METCON | Dumbbell St... | TIFFxDAN | Gan Jing World
Uploaded: 2026-02-09T14:16:28.873Z
Duration: 38 min 55 s
Description: This full body METCON workout that combines dumbbell strength training with fat burning HIIT interva... | Videos | Gan Jing World - Technology for Humanity | Video & Movie Streaming

TIFFxDAN

https://media1-us-west.cloudokyo.cloud/video/v13/c0/80/d3/c080d3b9-8349-4e0c-b711-f7c14d6f84a9/master.m3u8

Fitness

Health

This full body METCON workout that combines dumbbell strength training with fat burning HIIT intervals to keep your heart rate elevated while building muscle and endurance. You’ll move through lower body strength, upper body stability, core work, and cardio bursts using simple timed intervals.

All you need is a couple sets of dumbbells and a mat. For reference, Dan is using 20 & 30 lb dumbbells & Tiff is using 7.5 & 12.5 lb dumbbells.

Train with Dan for higher intensity or follow Tiff for lower impact and beginner friendly options.

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Follow my HIIT channel for more follow along workouts @DantheHIITMan 

Warm Up // 30s work x6, no rest
Arm Circles
Squats
Front Kick Toe Taps
Jumping Jacks
Inchworm Walkouts
Shoulder Taps to Down Dog

Dumbbell Strength + Cardio HIIT // 40s work, 20s rest
Front to Back Lunge R
Split Squat R
Front to Back Lunge L
Split Squat L
Pop Squats
Goblet Step Out Squats
Commandos
Uneven Plank Row L
Shoulder Taps
Uneven Plank Row R
Push Up Climbers
Dumbbell Plank Drags
Side Plank Crunches R
Side Plank Hold R
Side Plank Crunches L
Side Plank Hold L
Starfish Crunches
Dumbbell Hold Leg Raises
High Knees
Uneven Squat R
Skaters
Uneven Squat L
Lateral Step Overs
Makers
Squat Jacks
Rear Lunge + Knee Drive R
Mountain Climbers
Rear Lunge + Knee Drive L
Burpees
Dumbbell Swing

Finisher // 30s work x3, no rest
Power Jacks
Dumbbell Switches
Dumbbell Squat Jumps

Cool Down & Stretch // 30s work x6, no 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

35 Min Full Body METCON | Dumbbell Strength + Fat Burning HIIT Workout

TIFFxDAN