Name: 35 Min Full Body Standing Workout wit... | TIFFxDAN | Gan Jing World
Uploaded: 2026-02-16T14:11:25.577Z
Duration: 36 min 35 s
Description: This is an all standing full body workout combining cardio HIIT and dumbbell strength. We start wit... | Videos | Gan Jing World - Technology for Humanity | Video & Movie Streaming

TIFFxDAN

https://media1-us-west.cloudokyo.cloud/video/v13/13/02/8c/13028c3a-5500-4986-9640-dfb8a8569e8d/master.m3u8

This is an all standing full body workout combining cardio HIIT and dumbbell strength.

We start with fast paced cardio intervals to get the heart rate up, then move into a full body dumbbell block to build strength. Follow along with Tiff for low impact options throughout the workout, or Dan for high intensity variations, so you can choose the level that works best for you.

No floor work during the main workout, just steady movement that challenges your endurance, coordination, and total body strength.

Grab a couple sets of dumbbells and let's get to work.

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Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12.5 lb) and a mat or soft surface

Cardio HIIT // 30s work, no rest
Calf Hops
Butt Kickers
Standing Cross Punches
High Knees
Speed Skaters
Jumping Jabs
Squat Jacks
Quick Feet In/Out
Lateral Sprints
2x Hop Single Leg Ghost Ropes
Lateral Shuffle Ground Tap
Squat, Punch, Punch
Standing Cross Crunch to Toe Touch R
Standing Cross Crunch to Toe Touch L
Lateral Step Overs
Power Jacks
Standing Knee to Elbow Drives
Lateral Squat Walk
Twist Jumps
Sprint in Place

Rest 30s

Dumbbell HIIT // 40s work, 20s rest
Lateral Lunge to Press
Front to Lateral Raise
Reverse Lunge + Curl
Sumo Squat to Upright Row
Split Squat to Press R
Split Squat to Press L
Seesaw Rows
Dumbbell Swing R
Dumbbell Swing L
Rotational Presses
Romanian Deadlift to Row
Curl to Wide Curl
Dumbbell Jacks
Curtsy Lunge to Curl & Press
Snatch R
Snatch L
Suitcase Squat to Calf Raise
Side Lunge Dumbbell Pick Up
Goblet Step Out Squat
Rotational Thrusters

Rest 30s

Bodyweight Finisher // 20s work x6, no rest
Split Squat R
Split Squat Hold R
Split Squat L
Split Squat Hold L
Squat
Squat Hold

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 Standing Workout with Dumbbells | Cardio + Strength

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