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Ultimate Full Body Dumbbell HIIT Workout

One dumbbell, with a swing or goblet squat between every move, then two 90-second AMRAP finishers.

  • 46 min
  • Dumbbells
  • Intermediate
  • 32 moves

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

593K views on YouTube · TIFF x DAN · March 2021

The workout

Workout · 30s work · 15s rest

  1. Uneven Lunge, right
  2. Dumbbell Swing
  3. Uneven Lunge, left
  4. Goblet Squat
  1. Sumo Squat + Pulse
  2. Dumbbell Swing
  3. Staggered RDL, right
  4. Goblet Squat
  1. Staggered RDL, left
  2. Dumbbell Swing
  3. Curtsy Lunge, right
  4. Goblet Squat
  1. Curtsy Lunge, left
  2. Dumbbell Swing
  3. Alternating Lunge with Twist
  4. Goblet Squat
  1. Snatch, right
  2. Dumbbell Swing
  3. Snatch, left
  4. Goblet Squat
  1. Upright Row, right
  2. Dumbbell Swing
  3. Upright Row, left
  4. Goblet Squat
  1. Lateral Raise, right
  2. Dumbbell Swing
  3. Lateral Raise, left
  4. Goblet Squat
  1. Curl to Press, right
  2. Dumbbell Swing
  3. Curl to Press, left
  4. Goblet Squat
  1. Uneven Thruster, right
  2. Dumbbell Swing
  3. Uneven Thruster, left
  4. Goblet Squat
  1. L-Sit Press, right
  2. Dumbbell Swing
  3. L-Sit Press, left
  4. Goblet Squat
  1. Single Arm Row, right
  2. Dumbbell Swing
  3. Single Arm Row, left
  4. Goblet Squat
  1. Bent Over Row + Stand
  2. Dumbbell Swing
  3. Supine Row, right
  4. Goblet Squat
  1. Uneven Push Up, right
  2. Dumbbell Swing
  3. Supine Row, left
  4. Goblet Squat
  1. Uneven Push Up, left
  2. Dumbbell Swing

Finisher · 90s AMRAP per side

  1. One Hand Swing · 5 right
  2. High Pull · 5 right
  3. Snatch · 5 right
  1. One Hand Swing · 5 left
  2. High Pull · 5 left
  3. Snatch · 5 left

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