These complexes with dumbbells will challenge you to control your movements while maintaining correct form. Go at your own pace, slowing down, speeding up, adding pauses, etc. Make this your own workout.
Each complex is 3 minutes long followed by 45 seconds of rest.
For this full body workout you will need a pair of dumbbells, a block or book, a chair/bench/couch, and your mat. The dumbbells I’m using are 30 lbs / 13.6 kg.
You’ll perform x10 reps per exercise for most of the complexes. There are a few x5 reps exercises – just watch the screen and follow along.
Don’t forget to warm up before your workout ?? https://youtu.be/-BBlDbn4QBo
30 Min Full Body HIIT Dumbbell Workout Details
?? Duration: 30 Mins + Cool Down
?? Equipment: A set of dumbbells (I’m using 30 lb / 13.6 kg dumbbells), a yoga block or book, a box/chair/couch, and a mat.
? We use and highly recommend Yo Gorilla Mats Premium Large Exercise Mat! Check it out at https://bit.ly/YoGorillaTD
► Use code TIFFXDAN to get 10% off your order!
?? Timing: Complete the entire complex circuit with the reps listed on screen continuously for 3 minutes then rest for 45 seconds before moving on to the next complex circuit.
CIRCUIT 1
x10 High Squats
x10 Tricep Push Ups
x10 Static Lunge R
x10 Static Lunge L
x10 Mountain Climbers (L+R = 1)
CIRCUIT 2
x10 Wide Push Ups
x10 Sumo Squats
x10 Plank Jacks
x10 Bulgarian Lunge R
x10 Bulgarian Lunge L
CIRCUIT 3
x10 Elevated Squats
x10 Dumbbell Push Ups
x5 Side Lunge + Curtsey Lunge R
x5 Side Lunge + Curtsey Lunge L
x10 Crunch Kicks
CIRCUIT 4
x10 Suitcase Squats
x10 Hand Release Push Ups
x5 Reverse Lunge + Staggered Squat R
x5 Reverse Lunge + Staggered Squat L
x10 Spider Crunches on Elbows (L+R = 1)
CIRCUIT 5
x10 Goblet Squat Pulses
x10 Push Up Pulses
x10 Foot Elevated Lunge R
x10 Foot Elevated Lunge L
x10 Bicycle Crunches (L+R = 1)
CIRCUIT 6
x10 Commandos (L+R = 1)
x5 Front to Back Lunge R
x5 Front to Back Lunge L
x10 Blast Off Push Ups
x10 L-Sit Toe Touches
CIRCUIT 7
x10 Jump Switch Lunges (L = 1, R = 1)
x10 Diamond Push Ups
x10 Single Leg Glute Bridge R
x10 Single Leg Glute Bridge L
x10 Alternating Sprinter’s Sit Up
CIRCUIT 8
x10 Jump Squats
x10 High Knees (L+R = 1)
x10 Tricep Dips
x10 Alternating Single Leg V Ups (L = 1, R = 1)
x5 Chest to Floor Burpees
COOL DOWN & STRETCH
Check out these HIIT Dumbbell Workouts:
?? 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
?? 40 Min Full Body HII Workout with Dumbbells: https://bit.ly/3fMohIo
?? 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
?? 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
?? 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT
Get your abs shredded! Check out our 6 Pack Starter Series Playlist – a 6 week ab program that is sure to add definition and strength to your core. Playlist at ?? https://www.youtube.com/playlist?list=PL2NpXBzdtNal6cuw3JbQynJHbRVvNL2w3
Looking for a complete full body workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.
Add the 6 Week Shred playlist to your favorites so you can come back every day.
?? https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6
If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.
?? https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp
?? LIKE if you want more at HIIT COMPLEX workouts!
? COMMENT to let us know what other videos you want to see.
? SUBSCRIBE + turn on notifications so you never miss a workout!
? FOLLOW us on IG for more workouts: https://www.instagram.com/tiffxdan/
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.
TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.