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

20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

FULL BODY HIIT (Updates Daily) • 02-May-2026

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 328
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S Squats
04 - Cossack Threaders
05 - Windmill Sweeps
06 - Kang Squats

01 - Alt DB Floor Snatch
02 - S2S Hi-Hold RDL Side Lunges
03 - Dbl Curl Rev Lunges
04 - Criss-Cross Bent Row Lifts
05 - Hinge Swinge Side Lunge L
06 - Hinge Swinge Side Lunge R
07 - Dbl Curl Drives
08 - RDL Clean Squat Press
09 - Lawn MORES L
10 - Lawn MORES R
11 - Pull Down Crunch Drives
12 - Dual Pulse Squat Drives
13 - Dual Tris Press Curtsy
14 - Alt Rev Pulse Lunge Drives
15 - RDL Crosses
16 - S2S DB Floor Snatch Shuffle

Cool-Down
01 - Standing Shoulder Stretch
02 - Jefferson CARs
03 - Cat Cow
04 - Spinal Waves
05 - Mod Beast Threaders L
06 - Mod Beast Threaders R
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea4eae211b1806c20f81abfd1479bdc
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
2026, 4K, 15-25 Min, HIIT, Strength, Low Impact, No Burpees, Standing, Intermediate, Advanced, INTENSE, Total Body, Dumbbells, No Music

Up Next in FULL BODY HIIT (Updates Daily)

  • 30 Minute 500 Reps Bodyweight HIIT Dr...
    31:29
    30 Minute 500 Reps Bodyweight HIIT Dr...

    30 Minute 500 Reps Bodyweight HIIT Dr...

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 470
    Weights Used: None
    Intervals: 30/30

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Windmill Sweeps
    05 - Walkouts
    06 - Best Stretch

    01 - Burpee Sprawls
    02 - MAX Push-Ups
    03 - M...

  • 35 Minute LIVE Wheel of Function Full...
    36:34
    35 Minute LIVE Wheel of Function Full...

    35 Minute LIVE Wheel of Function Full...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 459
    Weights Used: 10-50lbs [4.5-22.7kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Alt Step Jacks
    03 - Side Lunge Taps
    04 - Sweeping Windmills
    05 - Walk-Outs

    01 - S2S Step Curls
    02 - DB Halo...

  • 10 Minute Pure Cardio Workout from Hell
    11:12
    10 Minute Pure Cardio Workout from Hell

    10 Minute Pure Cardio Workout from Hell

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

    Estimated Calories Burned:
    96-168

    Equipment Needed:
    None / Bodyweight

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - LVL 4 Sprints
    02 - Hook Knee Sprints
    03 - Brisk Jugglers
    04 - Stork Jack Sprints
    05...

×