30 MIN FULL BODY HIIT | Cardio + Dumbbells, All Levels
30 minutes, four blocks, one very good reason to shower. We're pairing bodyweight cardio with dumbbell strength today. Tiff's got the low impact and beginner version of every move, or follow along with Dan if you're looking to push a harder. Pick your lane, or mix and match as you go.
Grab 1–2 sets of light to medium dumbbells and a mat. (Dan: 20 lb // Tiff: 7.5 & 12.5 lb)
🔥 Warm Up — 3 min
🔥 Cardio Conditioning — 30s on / 15s off
🔥 Dumbbell HIIT — 40s on / 20s off
🔥 Tabata Finisher — 20s on / 10s off
🔥 Cool Down & Stretch — 3 min
No jumping options throughout. Go at your pace...the clock doesn't care how deep your squat is.
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Workout Details
Warm Up // 30s each
Squat to Reach
Alternating Reverse Lunge + Reach
Arm Circles
Inchworm Walk Out
Push Ups / Knee Push Ups
Jog in Place
Cardio Conditioning // 30s work, 15s rest
Skater Hops
Prisoner Squat to Cross Crunch
Commando to Toe Touches / Commandos
Reverse Lunge to Knee Drive
High Knees / High Knee March
Push Up to Shoulder Taps
Ghost Rope
Squat Jacks / Squat Step Out Jacks
Scissor Jumps
Burpees / No Jump Burpees
Alt Lateral Lunge + Knee Drive
Mountain Climbers
Bicycle Crunches
Crunch Kicks
Side Plank Reach R / Side Plank R
Side Plank Reach L / Side Plank L
Air Squats
Runner Step Back + Knee Drive R
Runner Step Back + Knee Drive L
Lateral High Knee to Squat Jack / Lateral Sprints
Dumbbell HIIT // 40s work, 20s rest
Curl to Reverse Lunge
RDL to Row
Push Press
Renegade Row / Plank Row
Front Squat to Arnold Press / Squat to Press
Twist to Overhead Press / Russian Twist
Sit Up to Press
Staggered Squat Walk
Alternating Dumbbell Swing / Dumbbell Swing
Burpee to Deadlift / No Jump Burpee
TABATA Finisher // 20s work, 10s rest
High Knee Sprint / High Knee March
Power Jacks / Step Out Jacks
Mountain Climber Sprint / Mountain Climbers
Plyo Lunges / Reverse Lunges
Push Ups / Knee Push Ups
Bicycle Crunches
Shoulder Taps (Fast)
Squat Jumps / Squat to Calf Raise
Cool Down & Stretch // 30s each
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.