Get ready for an INTENSE 30 minute full body dumbbell workout that will target every muscle group to help you become stronger, build lean muscle and burn fat for up to 48 hours for hours after the workout leaving you feeling GREAT! This home dumbbell workout is challenging, so use manageable weights to ensure you get through the entire workout. We've added dumbbell tips throughout the video so you know what we're using at all times – just look at the screen prior to the exercise coming up. Workout details listed below. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts @DantheHIITMan Workout Details: ⏱️ Duration: 30 minutes 🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 15 seconds rest 00:00 full body workout with dumbbells Lower Body Dumbbell Exercises 00:20 Goblet Squat 01:05 Side Lunge Dumbbell Switch 01:50 Sumo Deadlift 02:35 1-1/2 Sumo Squat 03:20 Staggered Squat Right 04:05 Staggered Squat Left 04:50 Squat Step Right to Squat 05:35 Squat Step Left to Squat 06:20 Suitcase Squat 07:05 Squat Pulse Back & Biceps Dumbbell Exercises 07:50 Alternating Curls 08:35 Dumbbell Swing 09:20 Alternating Bent Over Rows 10:05 Hammer Curls 10:50 Good Mornings 11:35 Supine Row 12:20 Renegade Row Push Ups 13:05 Rear Delt Flyes 13:50 RDL + Bent Over Row 14:35 Circle Curls Shoulders Dumbbell Exercises 15:20 Thrusters Right 16:05 Thrusters Left 16:50 Upright Row 17:35 Arnold Press 18:20 Lateral Raises 19:05 Hammer Press 19:50 Snatch to Push Up Right 20:35 Snatch to Push Up Left 21:20 45° Press 22:05 Alternating Iso Press Chest & Triceps Dumbbell Exercises 22:50 Tricep Press 23:35 Skull Crushers 24:20 Chest Press Twist 25:05 Alternating Hammer Press 25:50 Dumbbell Flyes 26:35 Diamond Press 27:20 Dumbbell Push Ups 28:05 Alternating Pec Squeeze 28:50 Diamond Push Ups 29:35 Overhead Tricep Extensions DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!