Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute One Dumbbell Full Body Power HIIT Workout (Music)

30+ MINUTES (Updates Daily) • 04-Aug-2025
2 comments

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 438
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S 1-2 Step-Over Squats
04 - Sweeping Windmills
05 - Walkouts
06 - Beast Mode Threaders

01 - Jack Press Core Twists
02 - Side Drop Burpees L
03 - Lawn MORES L
04 - Side Drop Burpees R
05 - Lawn MORES R
06 - Alt DB Swing Catch Curtsies
07 - DB Prop Push Jacks
08 - DB Sit-Ups
09 - ISO Kneeling Squat Hops L
10 - Half Kneeling Cross-Cleans L
11 - ISO Kneeling Squat Hops R
12 - Half Kneeling Cross-Cleans R
13 - Halo Lunge Hops
14 - Clap Pull-Over Push-ups
15 - DB Hollow Tuck Crunch
16 - Axe Swing Sit-Ups
17 - Seated Russian Twists
18 - Alt DB Floor Press
19 - Side Lunge Passes
20 - Table Row Twist Press L
21 - Balance Ham Lunges L
22 - Table Row Twist Press R
23 - Balance Ham Lunges R
24 - Swing Switch Burpees

Cool-Down
01 - Pancake Rocks
02 - Cat Cow
03 - Side Stretch L/R
04 - Best Stretch L
05 - Best Stretch R
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e97daa5a915ac0f31de2ce1c799d760
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, 30-35 Min, HIIT, Abs Included, Advanced, Total Body, Dumbbells, Music, INTENSE

Up Next in 30+ MINUTES (Updates Daily)

  • 30 Minute Upper Body Power & Balance ...
    31:29
    30 Minute Upper Body Power & Balance ...

    30 Minute Upper Body Power & Balance ...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 371
    Weights Used: 15-35lbs [7-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Standing Twists
    03 - Sunrise Squats
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Walkouts

    01 - Alt Power Drop Squat Press
    02 - ...

  • 35 Minute Dumbbell Power Drop Sets Wo...
    36:19
    35 Minute Dumbbell Power Drop Sets Wo...

    35 Minute Dumbbell Power Drop Sets Wo...

    01 - Butt Kicks
    02 - Pause Jacks
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - V-Worms
    06 - Best Stretch

    01 - Switch Pick Rev Lunge
    02 - Weighted Skaters
    03 - 180 Hop-Over Burpees
    04 - Dbl Rev Lunge Curls
    05 - Alt Switch Drop Squat Press
    06 - F2B Long Jump Jugglers
    07 - F2B Weed Pull Crawls
    08 ...

  • 30 Minute 5 Min Melt Down - Non-Stop ...
    32:33
    30 Minute 5 Min Melt Down - Non-Stop ...

    30 Minute 5 Min Melt Down - Non-Stop ...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    226-449

    Equipment Needed:
    Dumbbells & Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Complex 01:
    01 - Stork Tap Drives
    02 - ISO Lift Burpees
    03 - Side Goblet Hops
    04 - Clap Pull-Over Push
    05 ...

2 Comments

×