TIFFxDAN
Sign inFree trial

Full Body Cardio HIIT: Tabata Finisher

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

70K views on YouTube · TIFF x DAN · August 2026

Fast bodyweight cardio moves, dumbbell HIIT intervals, then a Tabata finisher.

  • 37 min
  • Dumbbells
  • Beginner-Intermediate, Advanced
  • 40 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Squat to Reach
  2. Alternating Reverse Lunge + Reach
  3. Arm Circles
  4. Inchworm Walk Out
  5. Push Ups / Knee Push Ups
  6. Jog in Place

Cardio conditioning · 30s work · 15s rest

  1. Skater Hops
  2. Prisoner Squat to Cross Crunch
  3. Commando to Toe Touches / Commandos
  4. Reverse Lunge to Knee Drive
  5. High Knees / High Knee March
  6. Push Up to Shoulder Taps
  7. Ghost Rope
  8. Squat Jacks / Squat Step Out Jacks
  9. Scissor Jumps
  10. Burpees / No Jump Burpees
  11. Alternating Lateral Lunge + Knee Drive
  12. Mountain Climbers
  13. Bicycle Crunches
  14. Crunch Kicks
  15. Side Plank Reach / Side Plank · right, then left
  16. Air Squats
  17. Runner Step Back + Knee Drive · right, then left
  18. Lateral High Knee to Squat Jack / Lateral Sprints

Dumbbell HIIT · 40s work · 20s rest

  1. Curl to Reverse Lunge
  2. RDL to Row
  3. Push Press
  4. Renegade Row / Plank Row
  5. Front Squat to Arnold Press / Squat to Press
  6. Twist to Overhead Press / Russian Twist
  7. Sit Up to Press
  8. Staggered Squat Walk
  9. Alternating Dumbbell Swing / Dumbbell Swing
  10. Burpee to Deadlift / No Jump BurpeeStand tall between the burpee and the pull.

Tabata finisher · 20s work · 10s rest

  1. High Knee Sprint / High Knee March
  2. Power Jacks / Step Out Jacks
  3. Mountain Climber Sprint / Mountain Climbers
  4. Plyo Lunges / Reverse Lunges
  5. Push Ups / Knee Push Ups
  6. Bicycle Crunches
  7. Shoulder Taps · fast
  8. Squat Jumps / Squat to Calf Raise

Cool down · 6 stretches · 30s each

More like this

35 min

Full Body Dumbbell Workout at Home + HIIT Finisher

27 min

Full Body Dumbbell Workout: Build Strength

31 min

Killer HIIT Workout + Dumbbells: No Repeats

31 min

Full Body Dumbbell Workout: No Repeats

46 min

Full Body Workout with Dumbbells: Tone & Sculpt

40 min

Full Body HIIT Workout with Weights

45 min

Full Body Workout with Dumbbells: Strength

26 min

Full Body Dumbbell Workout: Strength & Endurance

Full body with dumbbellsDumbbell HIITTabata workoutsDumbbell workouts for beginnersNo repeat workoutsBeginner workoutsCouples workouts