The format for this home workout is 30s on, 15s rest. The limited rest time will keep your heart rate up (great for burning calories) while the incorporated dumbbells will help you to build strength and muscle tone.
Hang in there until the end for a 4 minute cool down and stretch.
Grab your water and mat, get your mind right and let’s have a great workout! Take this workout at your own pace and pause as needed – but push through to the end. You can do this! LFG
Do this short 5 minute warm up first:
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: A pair of dumbbells (I’m using 30 lbs / 14 kg) and a mat
? We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
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⏱️ Intervals: 30 Seconds work, 15 seconds rest
Exercises for this 30 minute total body HIIT workout:
In & Out Squats
Rear Lunge to Knee Drive R
Rear Lunge to Knee Drive L
Romanian Deadlift
3x Push Up + 3x Deadlift
Thruster R
Thruster L
Shoulder Taps
Upright Row
3x Push Up + 3x Deadlift
Bent Over Rows
Plank Row R
Plank Row L
Dumbbell Swing
3x Push Up + 3x Deadlift
Double Leg Lowers
Flutter Kicks
Side Plank Dips R
Side Plank Dips L
3x Push Up + 3x Deadlift
Twist Chest Press
Wide Push Up Pauses
Dumbbell Flyes
Diamond Press
3x Push Up + 3x Deadlift
Drop Squats
Side Lunge Switches
Curtsy Lunge to Squat R
Curtsy Lunge to Squat L
3x Push Up + 3x Deadlift
3 Point Crunch
Bicycles
Spider Crunches
L-Sit Toe Touches
3x Push Up + 3x Deadlift
FINISHER – 30s ea, no rest
Snatch R
Mountain Climbers
Snatch L
Chest to Floor Burpees
STRETCH & COOL DOWN
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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.