Name: 40 Min Full Body DUMBBELL HIIT Workout 🔥 Strength, Cardio & Abs
Uploaded: 2026-06-15T14:15:53.333Z
Duration: 40 min 9 s
Channel: TIFFxDAN

TIFFxDAN

https://media1-us-west.cloudokyo.cloud/video/v14/6a/dc/68/6adc681f-ced7-402e-8cbf-80f0add0d7b7/master.m3u8

Health

Fitness

Grab your dumbbells and let’s get after it.

We’ve got 40 minutes of full body work today with strength, cardio, abs, and a tough little finisher at the end. It’s a good mix of heavier dumbbell exercises, faster conditioning moves, and core work to keep your heart rate up without needing a gym.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Begin your FREE 5 day trial → https://tiffxdan.com/membership/

Adjustable dumbbells (5% off) → https://bit.ly/nuo560sand
Hex dumbbells → https://rstyle.me/+Xpdg6Ug_lUoQeykwwKvVwQ

Workout Format:
00:00 Intro
00:11 Warm Up // 30s work x6, no rest
03:26 Block 1 // 45s work, 20s rest
10:06 Block 2 // Superset 45s work x3 / 30s rest between supersets
18:21 Block 3 // 45s work, 20s rest
25:01 Block 4 // Superset 45s work x3, 30s rest between supersets
33:16 Finisher // 3 Min Descending Ladder
36:51 Cool Down & Stretch // 30s work x6, no rest

EQUIPMENT
2–3 sets of dumbbells
Dan: 20–40 lb | Tiff: 7.5–15 lb
Mat or soft surface

Workout focus: full body dumbbell workout, dumbbell HIIT workout, strength and conditioning, full body METCON, dumbbell cardio, abs, fat burning workout, and at home strength training.

Warm Up // 30s work x6, no rest
Squat
Good Morning + Reach
Reverse Lunge + Rotation
Scapular Pull Backs
Push Up to Pike / Plank to Pike
Arm Circles

Block 1 // 45s work, 20s rest
Front Squat
Bent Over Row (neutral grip)
Forward Lunge
Chest Press
Romanian Deadlift
Arnold Press

Block 2 // Superset 45s work x3 / 30s rest between supersets
Squat to Press
Renegade Row / Plank Row
Narrow Press to Fly

Sit Up to Press
Russian Twists
Extend to Tuck

Step Back Lunge + Press R
Dumbbell Swing
Step Back Lunge + Press L

Block 3 // 45s work, 20s rest
90° Lateral Raise
1 1/2 Goblet Squat
Seesaw Row
Glute Bridge Chest Press
Hammer Curl to Press
Sumo Deadlift Partial Reps

Rest 30s

Block 4 // Superset 45s work x3, 30s rest between supersets
Deadlift to Upright Row
Air Squats
Bicycle Crunches

Reverse Lunge to Curl
High Knees
Flutter Kicks

Push Press
Mountain Climbers
Alternating V-Ups

Finisher // 3 Min Descending Ladder
8 → 6 → 4 → 2 Reps Each Exercise
Complete all 3 moves at 8 reps first, then 6, then 4, then 2. Snatches are per side.

Thrusters
Push Ups
Snatches

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

#FullBodyWorkout #DumbbellWorkout #HIITWorkout #TIFFxDAN