Total Body Dumbbell HIIT (NO REPEATS) 🔥 Burn Up To 500 Calories!

 


WORKOUT DETAILS ⏱️ Duration: 35 minutes + 3 minute cool down & stretch 🏋️ Equipment: a set of light to medium dumbbells (for reference I'm using 20lb dumbbells) and a workout mat (optional) Format: 4 rounds // each round = 8 bodyweight and dumbbell exercises then straight into a 1 min core challenge ⏱️ Interval times: 30 sec work / 15 sec rest ⏱️ Core Intervals: 60 sec work / 30 sec rest ⏱️ AMRAP Finisher: 1 min 30 sec as many reps as possible 00:00 35 Min Total Body Dumbbell HIIT Workout - Burn 500 Calories Warm Up // 30x6 00:25 Jog in Place 00:55 Jumping Jacks 01:25 Bird Dogs 01:55 Push Up to Front Reach 02:25 Squats 02:55 Cossack Squat REST 30 Round 1 03:55 Squat Twist 04:40 Reverse Lunge with Front Raise 05:25 Side Plank Reach To Press R 06:10 Side Plank Reach To Press L 06:55 Front Loaded Sumo Squat 07:40 Single Leg Deadlift R 08:25 Single Leg Deadlift L 09:10 Lateral Side Step & Hop REST 15 Core Challenge 1 09:55 Plank Knee Tucks REST 30 Round 2 11:25 Renegade Row 12:10 Spiderman Push Up 12:55 Curl to Press 13:40 Russian Twist & Press 14:25 Pike Push Up + Shoulder Taps 15:10 Side Lunge to Overhead Press 15:55 Alternating Snatch 16:40 Plank Marches REST 15 Core Challenge 2 17:25 Flutter Kicks REST 30 Round 3 18:55 Lateral Lunge to Knee Drive R 19:40 Lateral Lunge to Knee Drive L 20:25 Woodchopper R 21:10 Woodchopper L 21:55 Goblet Squat with Side Leg Lift (alternating legs) 22:40 Plank Jacks 23:25 Deadlift to Upright Row 24:10 Diagonal Front Lunge with Reach REST 15 Core Challenge 3 24:55 Leg Circles on Elbows REST 30 Round 4 26:25 Clean to Press 27:10 Bear Crawl Forward & Back 27:55 Squat to Reverse Lunge 28:40 Plank T-Rotations 29:25 Burpee with Dumbbell Deadlift 30:10 Standing Oblique & Cross Crunch R 30:55 Standing Oblique & Cross Crunch L 31:40 High Knees to Burpee (10 high knees) REST 15 Core Challenge 4 32:25 Tabletop Tuck REST 30 33:55 AMRAP Finisher // 90 sec, no rest x5 Thruster R x5 Thruster L x5 Skier Swings REST 20 35:45 Cool Down & Stretch // 20x9




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