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30 Minute FULL BODY Dumbbell HIIT Workout [ 500+ Calories Burned ]
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Jun 7, 2024
**30 Minute FULL BODY Dumbbell HIIT Workout [ 500+ Calories Burned ]** Welcome to our YouTube channel! Get ready to torch calories and sculpt your entire body with our intense 30-minute FULL BODY Dumbbell HIIT Workout! This dynamic routine is designed to maximize fat burn and muscle engagement, helping you achieve your fitness goals in no time. In this high-energy workout, you'll engage in a series of full-body exercises that target every major muscle group, from head to toe. With the use of dumbbells, you'll amplify the intensity, challenging your strength and endurance like never before. Whether you're a beginner or a seasoned fitness enthusiast, this workout is customizable to suit your needs and fitness level. With variations and modifications provided throughout, everyone can join in and experience the burn! Don't miss out on the opportunity to burn over 500 calories while sculpting lean muscle and boosting your metabolism. Join us for this exhilarating workout and unleash your full potential! **Hashtags:** - #HIITWorkout - #DumbbellWorkout - #FullBodyWorkout - #CalorieBurn - #FitnessRoutine - #StrengthTraining - #FatLoss - #MuscleSculpting
View Video Transcript
0:00
What's going on, squad
0:01
My name is Daigy, and welcome to your full body blast. You will only need dumbbells for this exercise
0:07
It is the 30-minute full-body hit workout. Now, stay with me. Our warm-up is going to be about two minutes, and then we'll jump into our work
0:16
Lower body and then upper body, 10 exercises, and then we'll do it all again before
0:20
finishing up with some really intense finishers. All right. Let's get into it
0:25
Crap walks are first. Start here, nice and low in a lunch position
0:30
You're going to take two steps to the right side. One, two
0:34
Touch your right fingers down to the floor, dropping your hips lower. Here we go, 30 seconds here
0:43
So you're alternating right and left. Remember two big steps and then touch it down to the floor
0:51
Coming up next, we're going to go into walkout to World's Greatest Reach for 30 seconds
1:00
and three two one walk it out step one foot outside of your hand same hand reaches up to the ceiling bring it back down
1:11
walk it up now see how quickly you can make these walkouts happen take your time on the reach
1:30
slunge twist. Three, two, one. Set it up, hands behind the head
1:37
Step it down, twist towards your front knee. Step it right back up
1:41
It doesn't matter which side you start with, you're going to alternate here. All right
1:57
Ten seconds. We're going to finish up. our final 30 seconds with some jumping jacks
2:04
Three, two, one, let's go. Big breath
2:16
Big arms. Try to touch your fingers at the top. Every time. We're out in three, two, one
2:33
All right. Now you're going to grab your dumbbells. Should be lower body weights here
2:40
And you're going to start with a front squat. If you need to modify, you can lose one weight
2:46
Hold it just at your chest, just like this. Weight is racked in front
2:51
You're going to drive the hips back, push the knees out, stand it up
2:56
45 seconds here. Nice work
3:07
Deep breath in, exhale on the way up
3:30
Stay with the team almost there
3:40
Ten seconds. And rest. Take a moment to shake it out
3:50
We're going to go into an RDL road next. You're going to find a clean hinge
3:54
Send your hips back. As you reach towards the toes, keep the dumbbells close to your legs
3:58
close to your legs, then you're gonna row, hold at the bottom
4:02
before standing it up. And three, two, one. Clean hinge into your RDL, row, stand it up
4:11
Face work team
4:28
Big inhales, big exhales. One thing at a time here, I want you to think of driving your hips back as far as possible
4:42
Feel the weight shift to your heels. Keep your core engaged, belly button in. We drop it out in three, two, and one
4:51
Coming up next, we're going into a forward lunge here. Stepping into your front heel
4:57
bend the back thing to take you low. Step it right back into center
5:02
Let's go. I want you to focus on less distance here
5:17
with that front step and more depth. Push the weight into the front heel
5:22
Keep the chest up. Keep the core and get it. When you step into that front heel
5:34
I want you to try to stabilize through that front knee as much as possible
5:38
Bend the back knee to take you low, push the weight off of that front heel to stand it up
5:42
Get ready to drop it out. In four, three, two, and one
5:48
So we're switching up our lunges now. You're going to take it to curtsy lunge
5:52
You're stepping behind you, similar to your reverse lunge, but stepping it across
5:56
stepping it across at a slight diagonal, bring it back up to center, alternate
6:01
Here we go. Three, two, one. You're going to try to keep the hips bent nice and square
6:15
And what I mean by square is just keeping the hips balanced. Even though you're stepping back
6:20
don't rotate and open that back hip. Keep them in line with each other
6:26
Deep inhale, exhale on the stand. I want you to think of pushing the weight
6:35
into that front heel to stand up. Get ready to drop it out
6:46
In three, two, one. All right, this is where we finish. We're gonna take a lateral lunge here
6:54
Going out to the left side. To the left side, drive it back in
6:59
Left side only, hold it down 30 seconds, and then we'll take it to the other side
7:03
In three, two, one. Good, I want you to push the floor away from you
7:10
and find your balance on the way back into your center. So I'll let you in on a little secret
7:22
Anything balance is always core work. right So when you find yourself coming in and feeling a little wobbly that totally okay and totally normal especially if one side doesn feel as stable as the other Speaking of switch I want you to engage your core if you start to feel that wobble
7:49
Stay with it. Ten seconds. We're out
8:02
Three, two, two, and one nice work all right take a moment here roll those shoulders out shake those legs out we're
8:14
gonna get into it one more time from the top front squats rd yelter rows and then we're gonna take those
8:20
forward lunges curtsey lunges lateral lunges all right you're moving in different planes of motion here
8:26
challenging your body let's re-rack those weights front squat is next let's take it there in three
8:34
Two, one. Deep breath in on the way down
8:54
Exhale as you shoot it up from the floor. Almost there, team
9:04
We drop it out
9:17
Three, two, one. Nice work. Going into that RDL road, now this time, remember
9:24
driving the hips back, you want to feel that shift of weight into the heels, keep the core engage, pull the elbows back, and then stand it up
9:31
And three, two, one. Clean reps. Do every single one with intention now
9:39
This round, you've done this before. You've been here before. Now, I want you to do it better
10:00
Squeeze the glutes actively. engage those group muscles in that hinge. They're helping to support your hips
10:07
Keep your core engaged. It's helping to support your lower back. Release all that tension on the way up
10:13
Stay with it. One more rep. We're out in three, two, one
10:18
Excellent job. All right, we're taking those forward lunges again. Now, if you need to modify two weights at this time is a little too much, you can always drop one
10:24
hold one to the chest. But you're stepping forward into the front heel, step it back
10:30
All right, we go in four. three, two, one. So remember front heel into the floor, chest up, back straight
10:47
stabilize through that front knee. Notice if you're stepping in and you feel it creeping into the midline of the body
10:53
or it feels a little wobbly. I want you to keep it in line with your hip. 10 seconds
11:11
3, 2, and rest. Shake it out, Kertie Lunge is next
11:21
Now again, you're stepping behind you, slight diagonal, bending the back knee to take you low
11:27
Let's get into it. In four, three, two, one. One. Nice work team
11:47
Deep breaths. Inhale when your muscles need you most. Exhale when they don't
11:59
Almost out. All right, a little over 10 seconds
12:16
Three, two, one. We're taking those lateral lunge, knee drives. This time we're going to start on the right side
12:23
Remember 30 seconds, each direction. Find that push away from the floor
12:28
and hold your balance when you come in. go three two one try to try to get the way try to get the weights to touch the floor every time drive your hips back every time
13:01
Almost there, team, 10 seconds
13:21
We're out. Four, three, two, two
13:31
Woo, one. Lost my balance there just at the last second, but just in time
13:37
I want you to switch to your upper body weights here. If you need a minute to towel off
13:43
take that towel off, take that drink, right? And let's take it down to the floor
13:48
You're going to go into a pullover here with a chest press
13:51
That is your first exercise. And it will look a little something like that
14:01
like this. You're bringing your weights together. Should be upper body weights here, so something
14:08
really manageable. You can reach back, feel the challenge in it still with those weights
14:14
pull it back up, rotate out, fingers forward, elbows to the floor, press it up. Let's go in
14:20
three, two, one, 45 seconds. Options here. Heels on the floor. Heels on the floor
14:31
and hips up, you can take a glute bridge here if you need to
14:41
So if you're needing that moment to give yourself a little bit more of a challenge, this is a full body blast
14:58
Get ready, team, we drop it out. Three, two, one. So that was out pull over and press
15:07
We're going to stand it up now. Come up onto your feet. Find your sumo squat
15:13
Drive your hips down and back Feet wider than your hips toes turned out bicep curl let go Keep the elbows close to the ribs
15:34
Nice work. 15 seconds
15:50
See if we can sit a little bit deeper. Drive the hips back. Keep the chest up. We drop it out in four, three, two, and one
16:05
All right, team, you're going into a reverse fly now. You're going to find your hinge here
16:11
Bring the weights directly in front of you. Pull the elbows. and shoulder blades back
16:16
rotating them in towards the center and midline of your back, lower down with control
16:20
We go in three, two, one. Now it's important to note here
16:31
You're engaging those back muscles, rotating those shoulder blades, down and in towards the center of your back
16:39
lower back down with control. The entire time I want you to engage your glutes
16:43
and engage your cords, and engage your core. Remember, those glutes are helping to support your hips
16:48
Those lower abdominals are helping to support that lower back. 10 seconds
17:00
Three, two, one. Excellent job. Go ahead and ditch your weights now
17:06
You're going to come down into your plank position. Pike it up. Send your hips high, heels low
17:12
Press it forward. option to lower the knees here if you need to modify
17:16
Take your push up and then lift it right back up, knees off the floor. Three, two, one
17:21
Let's go. I'm taking this modified version because that is just where my body is today
17:32
With my shoulder injuries, both are valid. I want you to focus on that form though if you are dropping those knees
17:42
Make sure that the hips are. slightly forward, core stays engaged. Push the floor away from you
18:01
We drop it out in three, two and one. All right, this team is where we finish on this block
18:10
We're going to go into a single arm row. So finding that hinge that you once had
18:15
you're going to kickstand one foot behind you, clean hinge and pull the elbow past the ribs
18:22
You're going to go 30 seconds each side, as many reps as possible
18:26
Let's get it. Drive the elbow past the ribs
18:42
Full range of motion. Get ready to switch. In three, two, one, 30 seconds here
18:53
Now I'm keeping this row narrow. Next round we do this, we're going to take it wide
19:06
Stay with it. Four. three two and one nice work again towel off grab that water if you need it we're going right back from the top
19:23
pull over with the press we're hitting the floor back to the floor taking that pull over
19:27
remember to rotate out for that press all right here we go get ready take it down to the floor
19:37
this is where we start here remember remember you always have that option to do that bridge we go in three two one pull over first
19:52
if you are taking that bridge ground your heels make sure that they're right underneath
20:01
your knees squeeze your glutes the entire time keep sending your hips up towards the ceiling don't let them drop
20:12
Less than 15 seconds
20:28
And rest. And rest
20:37
Nice work. All right, on your feet, we're going into that sumo
20:42
wide stands toes turn out drop the hips back bicep curl here we go in three two one now you can always alternate
20:50
these here you're here for just under a minute 45 seconds at this time you should start to feel that
21:01
muscle tension and that fatigue i want you to push through it shoulders back chest up
21:12
Less than 15 seconds. Can you sit a little deeper? Drive the hips back
21:22
Engage those glutes. We drop it out in four, three, two, one
21:35
Nice work. All right, reverse flies next. Find that parallel hip distance apart
21:41
drive the hips back soft knees and bring the weights down together fingers facing in
21:46
reverse flying three two one keep your focus team keep your focus team
22:11
Mean reps. Quality over quantity. If you need to take it a little bit slower, take it slower
22:19
Do not sacrifice that form for speed ever. 10 seconds. We drop it out in four, three, two, one
22:34
All right, Pike and push up is next. Ditch those weights, take it down
22:39
Find your true plank first. Shoulder stack directly over the wrist. Hips no lower than your rib cage or your shoulders
22:47
Send your hips high, heels low, press it forward back into that plank. Take it down, take it up
22:53
45 seconds are on the clock let get it nice work stay with us stay with us
23:24
13 seconds. Less than 10 now. We drop it out in four, three, two, one
23:38
Stand it up. This is where we go into that single arm row once again. Challenge
23:43
Maybe you go a little bit heavier with those weights, but started again on that right side
23:47
kickstand the right foot back. Green hinge, wide at this time. Fingers facing you
23:54
Ready to switch it up
24:11
Ready to switch it up. Three, two, one. Keep that core engage
24:24
Shoulders relax. Use your breath. Remember, you're going wide here. Pull the shoulder blades in towards the midline of your back
24:34
Lower it with control. Don't allow that weight to move you. You move it
24:41
Let's go. Almost out. Four, three, two, rest. Excellent job
24:51
Now we're going into a finisher around here. This is it. As many rounds as possible for the remaining time that we have
25:02
We've got about five minutes, right? But we're going to try to get this done in three minutes
25:08
so we have time to cool down. All right? You're going to go into a goblet squat to press
25:13
Grab one of your dumbbells. Drive your hips down and back. Press it all the way up and overhead
25:20
Six reps there. Then you're going to take that dumbbell to the floor for a dumbbell sit-up
25:24
Once you're done with that, you're going to go into a press of your heel raises
25:30
So think speed squats here with heels off the floor. Once you're done with that, we're going to go into single leg deadlift
25:37
30 seconds each side if we can manage it. All right, let's go, guys
25:42
I think we got this. All right, squat and press in three, two, one
25:48
Big inhale. Exhale at the top. Remember six reps. All right, take it to the floor
26:00
Eight reps for your sit-up. Dumbelt to the chest. Keep in mind this dumbbell doesn't have to be heavy
26:05
So if you want to go a little bit lighter here, you absolutely can. All right
26:19
Let's go ahead and bring it back up on our feet for those feet squats. Here we go. Take it down and up
26:24
He'll raise, push, 10 reps. Slow it down, squat, press
26:37
This is where you catch your breath. Six reps. Setups
26:54
Really try to ground those heels as much as possible. Take those speed squats
27:09
Remember to heel raise at the top. Let's go. Ten reps. All right
27:24
You know what to do. Slow it down. Drive the knees out. Press it up
27:39
All right, time. That is our time here. We're going to take our single-leg deadlift
27:43
I want you to grab two of those weights. Full version looks like this
27:48
Back foot leading up towards the ceiling, toes pointing down. Modified version
27:54
kickstand your back foot reach for the toes press it up 30 seconds here here we go in 3
28:01
2 1 drive your hips back keep the dumbbell close to you if you don't have to worry about
28:13
balance which means if you're doing this kickstand option you can bang out a lot more reps here but you do you
28:24
Get ready to switch it up. Three, two, one. Set it up on the side
28:32
Kickstand the left foot. Right heels down. Drive those hips back. All the way through the finish team
28:51
Remember if you need to slow it down, slow it down. We're almost out
29:01
Three, two, one. Amazing work, team. Let's take a moment to stretch and cool it down
29:11
Wide stands, toes turn out. Big breath in, take the arms all the way up
29:15
Exhale, drop it. Last one. This time, hold it down midway, elbows into the knees
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push the knees back, and just shift from side to side, right and left
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This was not easy, but we took care of it. We got it done. I want you to rotate those toes forward, fingertips of the floor
29:36
Push a little bit more weight into your fingertips as you soften and straighten the knees. Last one
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Roll it up. Go ahead and kick your heels in towards your seat here
29:45
Three, two, one. Trunk rotation. Right and left. rotate through your hips make sure you lift the back heel
29:55
two last one right arm just behind the head gentle pull relax the shoulder soft knees nice work exhale and switch
30:07
all right big breath in take the arms all the way up
30:17
palms together up top exhale thumbs down to heart center I am
30:22
proud of you and what you've accomplished today. You should be totally proud. Now, you guys
30:27
I can't wait to see you again for the next one. Lock in, level it up every single time
30:33
Again, my name is Daigy, and I'll see you on the other side. Stay strong
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