Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

20 Minute One Dumbbell Full Body Fat Burn - GIFTMAS Day 01

ADVANCED WORKOUTS • 17-Dec-2025

Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 333
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

*Warm up before starting

01 - Jack Press Core Twists
02 - Swing Switch Burpees
03 - Side Lunge Rewinds L
04 - Side Lunge Rewinds R
05 - Lateral Bent Row Shuffle
06 - Standing Trunk Twist Drives
07 - ISO Snatch Rev Lunges L
08 - S2S Walking Push Rows L
09 - ISO Snatch Rev Lunges R
10 - S2S Walking Push Rows R
11 - L2R Halo Bat Swings
12 - Side Drop Burpees L
13 - ISO Touch-Down Swings L
14 - Side Drop Burpees R
15 - ISO Touch-Down Swings R
16 - L2R Power Pass Press Jacks
17 - Al Pull-Over Lunges
18 - Alt Gorilla Twist Rows
19 - Elevated Climbers
20 - RDL Mud Walks L
21 - RDL Mud Walks R
22 - S2S Switch Pick Hustle Drops

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9b9d1e52dd24f322bcd37943ca42fc
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, GIFTMAS, 15-25 Min, HIIT, Advanced, Extreme, Total Body, No Music

Up Next in ADVANCED WORKOUTS

  • 20 Minute No Jumping HIIT Cardio (No ...
    21:33
    20 Minute No Jumping HIIT Cardio (No ...

    20 Minute No Jumping HIIT Cardio (No ...

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 330
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting
    01 - S2S B-Boy Step Strikes
    02 - S2S Squat Kick Reach
    03 - Inchworm Plank-Overs
    04 - Stutter Lunge Drives L
    05 - Stutter Lunge Drives R
    06 -...

  • 20 Minute Floor-Only Upper Body Worko...
    21:26
    20 Minute Floor-Only Upper Body Worko...

    20 Minute Floor-Only Upper Body Worko...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 248
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting

    01 - Kneeling Shoulder Press
    02 - Kneeling Piston Press
    03 - Heavy Kneeling Rows
    04 - In & Out Renegade Crawls
    05 -...

  • 15 Minute Indoor Running Cardio HIIT ...
    16:39
    15 Minute Indoor Running Cardio HIIT ...

    15 Minute Indoor Running Cardio HIIT ...

    Equipment Needed: No Equipment
    Level: Advanced-Extreme
    Calories Burned: 288
    Weights Used: None
    Intervals: 20-60sec

    Workout Breakdown:

    *Warm up before starting

    01 - (20) High Knees
    02 - (30) Lateral Sprints
    03 - (40) 180 Pause Sprints
    04 - (50) Ladder-Up Sprinter Drills
    05 - (60) 3-Station Sp...

×