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

ADVANCED WORKOUTS (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, No Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 30 Minute Lower Body Strength Workout...
    31:11
    30 Minute Lower Body Strength Workout...

    30 Minute Lower Body Strength Workout...

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

    Estimated Calories Burned:
    184-387

    Equipment Needed:
    Dumbbells, Kettlebells, Sandbag (optional)

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Sand/DB Squat
    02 - Bulgarian Lunge L
    03 - DB Deadlifts
    04 - Bulgarian Lunge R...

  • 30 Minute Bodyweight Abs & Core BURNE...
    31:20
    30 Minute Bodyweight Abs & Core BURNE...

    30 Minute Bodyweight Abs & Core BURNE...

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 292

    Workout Breakdown:

    Warm-up:
    01 - Standing Ab Twists
    02 - Windmill Sweeps
    03 - Rocking Best Stretch
    04 - Cat Cow
    05 - Alt Scorpion Twists

    Workout:
    01 - Twist Knee Kick-Backs L
    02 - Sprinter Abs
    03 - Twist Knee Kick-Bac...

  • Abs Finishers #017
    08:23
    Abs Finishers #017

    Abs Finishers #017

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

    Estimated Calories Burned:
    34-57

    Equipment Needed:
    Bodyweight + Mat

    Level:
    Beginners

    Workout Breakdown:

    01 - ISO Leg Ab Twists
    02 - Alt Reverse Crunches
    03 - Dead Bugs
    04 - ISO Leg Planks
    05 - Inner Heel Taps
    06 - Flutter ...

2 Comments

×