30 MINUTE DUMBBELL HIIT WORKOUT + Bodyweight (🔥BURN up to 500 Calories🔥)

In this 30 MINUTE DUMBBELL HIIT WORKOUT + Bodyweight We will be having a mixture of cardio and strength movements. In this workout we will have 20x movements in total and we will perform each 10x movements for two rounds in a row.

For this HIIT workout the timer is set on 35 seconds of work and 15 seconds of rest. After the first 10x movements there will be a 50 seconds water-break.


The dumbbells that I’m using are :
2x 5kg
2x 10kg


Please make sure to do a proper warming up before starting the workout:
   • Dynamic Stretch Full Body Warm Up | Warmin...  


Workout Detail:
PART I
2x rounds
1. Front squat To Reverse Lunges (2x10kg)
2. Shuffle Drop Squats (BW)
3. Decline DB Fly To Narrow Press (2x10kg)
4. Straight Arms High Knees (BW)
5. Bent Over Boxing (2x10kg)
6. Push Up Pike tap (BW)
7. Stiff Leg DL to Exp. Upright Row (2x 10kg)
8. Pick Up And Drop weight Crunches (1x 5kg)
9. Suitcase To Upright Press (2x 10kg)
10. Full Hover Fly - Knee Tucks (2x 5kg)


PART II
2x rounds
11. Ski Swings (2x 5kg)
12. 4x high knees h. Walk Kick Jump (BW)
13. Single Arm Overhead + Reverse Lunge R (1x 10kg)
14. Leg Raise Around The World (BW)
15. Single Arm Overhead + reverse Lunge L (1x 10kg)
16. 2x Transporters 4x Mountain Climber (2x 10kg)
17. Pullover Hip Thrust (2x 10kg)
18. Front Press Jacks (1x5kg)
19. Lateral Lunge Take Over (1x10kg)
20. Burpee (BW)


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