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This 35 minute total body workout has it all – quick warm up, HIIT, abs, strength training with dumbbells and a cool down! This hybrid workout format is quickly becoming one of my favorites and I think you'll love it too! * * * * 💪🏽 Unlock more energy, muscle gains, and faster recovery with Kion Aminos—claim 20% off at ⚡️ Sign up for our FREE newsletter ⚡️ FREE 30-Day Push-Up Calendar 🩳 Dan's Shorts (TXD for 20% off) 🛍️ Shop our LTK 🛒 Our Amazon Must-Haves * * * * The HIIT circuit is bodyweight only, with the timer on for 30 seconds work, 15 seconds rest. Then we'll move into an abs circuit, 30 seconds work, 5 seconds rest. We'll finish with a full body strength circuit with dumbbells, 40 seconds work, 20 seconds rest. All you need is a set of dumbbells for this workout. For reference I'm using 30 lb dumbbells (14kg). Enjoy the workout and if you like this format and want more be sure to let us know in the comments. More workout details listed below. * * * * SUPPORT OUR CHANNEL Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. Help us to continue creating high-quality home workout videos and programs. 🎥 YouTube Subscribe: ⭐️ Premium YouTube Membership: 📸 Instagram: 📱 TikTok: 🎶 Our Music: FREE HOME WORKOUT PROGRAMS 💾 6 Week Shred I Playlist: 💾 6 Week Shred II Playlist: 💾 6 Week Shred III Playlist: 💾 Shredded: 2 Week Ab Challenge: 💾 Sculpted Core: 2 Week Ab Challenge: * * * * WORKOUT DETAILS ⏱️ Duration: 35 minutes 🏋️ Equipment: a set of dumbbells and a workout mat ⏱️ HIIT Circuit: 30 sec work, 15 sec rest ⏱️ ABS Circuit: 30 sec work, 5 sec rest ⏱️ STRENGTH Circuit: 40 sec work, 20 sec rest Exercises for this HIIT, abs & strength total body workout with dumbbells: 00:00 Get Ready! Warm Up // 30x8 00:25 Ghost Rope 00:55 Lateral Lunges 01:25 High Knee Pull Downs 01:55 Cross Toe Touches 02:25 Bird Dogs 02:55 Walk Outs 03:25 Runner’s Stretch 03:55 Butt Kicks Rest 30 HIIT // 30/15 04:55 Prisoner Squat Cross Crunch 05:40 Lateral Squat Walk & Jump 06:25 Squat to Switch Lunges 07:10 Mountain Climbers 07:55 Push Up Hand Release Alternating 08:40 Squat to Curtsy Lunge 09:25 High Knees 10:10 Split Squat R 10:55 Split Squat L 11:40 Power Jacks 12:25 Half Burpees 13:10 Plank Jacks 13:55 Shoulder Taps 14:40 Burpees Rest 30 Abs // 30/5 15:40 Flutter Kicks 16:15 Tuck to Leg Lowers 16:50 Cross Knee Touch Crunches 17:25 Cross Crunch High Reach R 18:00 Cross Crunch High Reach L 18:35 Bicycle Crunches 19:10 Extend to Tuck 19:45 Seated Bicycle Crunches 20:20 Lean Back Pulses 20:55 Crunch Pulses Rest 30 Strength Training with Dumbbells // 40/20 21:55 Thruster R 22:55 Thruster L 23:55 Dumbbell Swing 24:55 Curl to Press 25:55 Rear Lunge to Staggered Squat R 26:55 Rear Lunge to Staggered Squat L 27:55 Dumbbell Push Ups 28:55 Hammer Chest Press to Fly 29:55 Bent Over Row to Wide Row R 30:55 Bent Over Row to Wide Row L 31:55 Burpee Snatch R 32:55 Burpee Snatch L 33:55 Cool Down & Stretch // 20x12 * * * * * Thanks for supporting our YouTube channel. We couldn’t do any of this without you! TIFF x DAN * * * * * 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!
