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Get ready towork hard and get that sweat dripping! This is an INTENSE upper body and lower body split HIIT workout using just one dumbbell. The timer will be on for 30 seconds followed by 15 seconds of rest all the way through until we get to the finisher – x3 - 30 seconds exercises with no rest in between.
For this one dumbbell workout I want you to go hard while the timer is on! Let's get your heart rate up and keep it there throughout the workout. The added dumbbell will test your endurance while working to increase your strength and build toned muscle.
Take as many breaks as you need, but hang in there until the end. I love unilateral dumbbell workouts and I think you'll enjoy this workout, too!
Work hard, sweat hard, and feel free to cuss me out as you follow along! Let's go 👊🏼🔥
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⏱️ Duration: 25 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: One dumbbell and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 30 seconds work, 15 seconds rest; Finisher: 3 exercises, 30 seconds ea, no rest
Exercises for this 25 min One Dumbbell Intense HIIT Workout:
LOWER BODY
Goblet Squat
Static Lunge R
Goblet Squat
Static Lunge L
Squat Pulse
Lateral Lunge R
Squat Pulse
Lateral Lunge L
UPPER BODY
Push Press R
Bent Over Row R
Push Press L
Bent Over Row L
Snatch R
Upright Row R
Snatch L
Upright Row L
LOWER BODY
Staggered Squat R
Curtsy Lunge R
Staggered Squat L
Curtsy Lunge L
B Stance RDL R
Front to Back Lunge R
B Stance RDL L
Front to Back Lunge L
UPPER BODY
Rear Delt Row R
Uneven Push Up R
Rear Delt Row L
Uneven Push Up L
Thruster R
Plank Row R
Thruster L
Plank Row L
FINISHER (30 sec ea, no rest)
Dumbbell Swing R
Dumbbell Swing L
Burpee to Press (alternating sides)
COOL DOWN & STRETCH
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
