15 Min Dumbbell HIIT Workout | Burn Fat + Build Muscle

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Grab your dumbbells and get ready for an intense 15 Minute HIIT Dumbbell Workout that combines the power of strength training and cardio conditioning. You'll just need a set of light to moderate dumbbells-I'm using a pair of 25-pounders-and a soft surface like a yoga mat. This routine is packed with compound exercises designed to build muscle, spike your heart rate, and incinerate fat. Feel free to adjust the weight or modify the movements to suit your abilities. The aim here is to maintain a high level of intensity and keep your body in motion. Try this workout and let us know what you think in the comments section below! 🔥
*SCROLL FOR WORKOUT DETAILS*
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⏱️ Duration: 15 Minutes
🏋️♂️ Equipment: Set of dumbbells; I'm using 25 lb / 7 kg dumbbells
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⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises. 90 second finisher
Exercises for this 15 minute HIIT dumbbell workout:
0:20 Goblet Squat
1:20 Thruster R
2:20 Thruster L
3:20 Lateral Switch Lunges
4:20 Sumo Squat Lowers
5:20 Alternating Reverse Lunge + Curls
6:20 Dumbbell Snatch R
7:20 Dumbbell Snatch L
8:20 Static Lunge R
9:20 Static Lunge L
10:20 Bent Over Rows
11:20 Curl to Press
12:20 Dumbbell Jacks
13:20 Plank Rows
14:20 Burpee Deadlift
60 SEC FINISHER
15:20 Makers
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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!

[@nabilaasiya-bey1389]

Wow this workout was one of the most satisfying ones I’ve done in a while thanks for sharing!

[@TIFFxDAN]

Love to hear that! Thank you! 🙏🏼

[@annejohnson7471]

Don't let a mere 15 mins fool you. My heart rate is up and I'm drenched. Great workout Dan!

[@polyescape251]

Hardcore!! Great thanks !!

[@imankarawi4010]

As usual, fast, efficient and creative... It was a happy surprise when the notification arrived... Greetings from Germany

[@fitnytech]

Don’t tell anyone your plans. Instead, show them your results.

[@bongkem2723]

this 15min is more than enough for anyone to burn the hell out of their fat !!!

[@TIFFxDAN]

🙏🏼

[@PremKumar.S-it8et]

Love from India 🇮🇳 I was waiting for long time for your video💪 Let's do it

[@chillrobots]

your videos are my fave Workout guides, intense and quick with no filler, thanks from SE USA

[@lisasipes3809]

I see a lonely bosu in the background. Lol. Maybe a video with it soon? I loved this workout. Thank you for sharing ❤

[@PrincessZelda609]

I didn't feel like working out this morning. Then I saw you posted a 15 minute workout and I think, "Perfect!" It was quick, but still gave me a nice burn! Love, love your videos!

[@Citizen_one]

Great stuff, Dan. I’m huffing and puffing.

[@arnitpl]

Good job!

[@tftvshows6060]

Thanks coach. You inspired me. I'm one of your followers from Saudi Arabia

[@BenoitJardin]

SO NICE ! Lot of legs, perfect for trail runners, i LOVE IT 🔥

[@redeemed5906]

NO JOKE WORKOUT!!!

[@stacieliu3497]

Such an awesome 15 min workout! Loved it!

[@dianasimsone8389]

Loved it. Thank you🤗

[@christinelamour7057]

Perfect 🔥🔥🔥 Thanks 🙏🙏🙏

[@josecortez1001]

Great sweaty and tough workout. Thank you.

[@msok7013]

Done. Ty so much

[@davidthenewmultibillionair1442]

Amazing Workout . Thank you Sir.

[@kimmiecakes4388]

Ohhhhhh LORDDDDD! What a freaking workout!! I absolutely LOVED this one!

[@DileiaC]

Amo seus treinos! Brasil 🇧🇷

[@HeyLuzz]

Sooooooo good!!!

[@sebabecc8753]

Excelente rutina 😊

[@HB-wv5nv]

Thank you for posting

[@Tilakesh10X]

Love from India ❤ Please make a video for Shoulder + Legs with dumbbells

[@nobelphipps4561]

Awesome quick workout thanks Dan 🎉

[@TIFFxDAN]

Thank you!

[@tambam09]

Brilliant!! 😅

[@muratsirin6782]

Awesome Workout Dan, especially the finisher he killed me 👍👍👍

[@Isabellad888]

Love this.. thanks coach .. Hi from Luxembourg💪💪💪💪💪💪

[@georgemukopi6429]

Fire man ...well in

[@anitamoonen6022]

Oof, havent worked out the last couple a days and this was effective and stirred up an intense sweat! Thank you!

[@muratsirin6782]

Awesome Workout never disapointed, the Finisher was tough but great 💯

[@jean-lucimhof5148]

Does anyone know the first track? Thanks for the workout. Lots of fun 🤟

[@giannilucaofficial]

Fanne tanti altri 👏👏💪💪

[@AlessandroTimmi]

That "Finisher" in white letters on black background was not sinister at all! I knew some sort of burpees was coming :D

[@deborahphiri3975]

I almost died on the dumbbell jacks 😂😂😂. But I lived to finish the whole workout 😅

[@susanne6025]

what a joy on this rainy, cloudy day😂 I'm happy every time you post a new video because they are varied and creatively challenging, ❗🙏🙌✔️thank you for all the time you invest❗👍

[@giannilucaofficial]

Super 💪💪 per favore altri video così 💪💪

[@rasakel6241]

ty saved my day =)🤩🤩🤩💯💯💯❤‍🔥❤‍🔥❤‍🔥

[@danX193]

Nice routine, no chest exercises I will add.

[@JesusChristFitness_Official]

You forgot about push-ups right at the end.

[@syahrulneyzamsukasdi9577]

💯💯💯

[@bramastaasus3981]

latihannya membuat saya berkeringat dan kewalahan 😂

[@TimelessClassic-zf2uf]

Can you create and upload a single-dumbell workout video?

[@hafizismail8436]

That was intense! 15 minutes but worth every femtosecond!

[@delahalleadam7662]

6 weeks program III PLEAAAASSSE

[@StGeorgie1]

Anyone have any idea how much calories this burns? Thank you for these workout !

[@yasihosseini3320]

💥🔥💥🔥 💪🙏🌟

[@luizhenriqueoliveira6133]

❤

[@kskan3924]

Thought it was easy in the beginning until towards the end… that’s when things get real

[@Yehavi]

Can you make a 10 minutes video for back?

[@yasihosseini3320]

💯💯💯💯💯💯

[@tyfortheW]

15 min workout, took me 30 min to finish😂. Had to make sure I had correct form in Every Exercise.

[@nourmannineh5290]

Dear Dan, Won't be a new challenge soon??❤

[@bettymoreno2992]

💪💪💪👏👏👌❤️🇦🇷

[@providencephelps1497]

Love your videos. Please reduce the rest periods to 15 secs. 20 seconds is too long!!

[@raghdafarouq8648]

What's the name of the music

[@robertharow]

i loved the workout, but i think there is an error in the opening description. 25lbs is not 7kg.

[@tephgoldenred]

Now: 34.4% body fat, 25.7 muscle Let's see in two weeks...

[@tephgoldenred]

33.2% body fat, 26 muscle

[@mr.potato6466]

Bro I want to ask something, is this workout enough for getting lean if I add 10 k walk everyday or should I do resistance training with 10 k walk or should I do this workout+ resistance training

[@lauremgh]

💪🏼💦🤗

[@Ben-rz5uj]

Dan, have you been thrown out into the garage?

[@charred5516]

Makers are miserable lol

[@Chachiboyss]

You are miserable

[@mehmetlok]

I'm folowing you for coouple of years. you generally giving two dumbell moves. why dont you ad more complicated moves besides hiit dumbbells. I mean you do have more weights, how about a dumbbell hipertirophy or strenght series or weekly programs combine all of them.