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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
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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

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