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Full Body Dumbbell MetCon for Strength & Fat Burn

Jump to · 5 chapters

  1. 0:00 Intro
  2. 0:20 Warm up
  3. 3:20 METCON
  4. 29:31 Finisher: 60s AMRAP
  5. 30:51 Cool down & stretch

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

282K views on YouTube · TIFF x DAN · January 2026

Twenty-six dumbbell combos at 40 seconds each, then a 60-second AMRAP.

  • 34 min
  • Dumbbells
  • Intermediate, Advanced
  • 28 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Seal Jacks / Step Out Jacks
  2. Squat to Overhead Side Reach
  3. Torso Twists
  4. Step Back Lunge & Twist
  5. Arm Circles
  6. Jog in Place

MetCon · 40s work · 20s rest

  1. Sumo Squat & Curl
  2. Cuban Press
  3. Romanian Deadlift to Hammer Curl
  4. Split Squat to Press · right, then left
  5. Plank Row
  6. Chest to Hammer Press
  7. Sumo Squat to Upright Row
  8. Rear Lunge to Front Raise
  9. Russian Twist & Press
  10. Side Plank Row to Press · right, then left
  11. Dumbbell Jacks
  12. Overhand & Underhand Row
  13. Lateral Lunge to High Knee Press · right, then left
  14. B-Stance RDL to Squat · right, then left
  15. Elevated Tricep Dip to Knee Drive
  16. Dumbbell Leg Lift to Toe Touch
  17. Dumbbell Pullover to Press
  18. Curl to Arnold Press
  19. Rear Fly Combo · right, left, both
  20. Single Arm Dumbbell SwingHinge from your hips and drive with your glutes. It's not a squat.
  21. Snatch to Overhead Squat · right, then leftLearn the pattern before you add load.

Finisher · 60s AMRAP

  1. Commando to Plank Knee TuckControl your pace. Form over speed.

Cool down · 6 stretches · 30s each

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