25 Min UPPER BODY HIIT with Dumbbells

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Jump into this 25 minute upper body workout that'll have you feeling strong and energized! With just a pair of light to medium dumbbells, this HIIT session is designed to sculpt, strengthen, and push your limits. I'm using 20 lb / 9 kg dumbbells and we'll be doing a lot of reps in this workout, so choose a pair that's manageable for you.
We start with a dynamic 4 minute warm up to get your muscles ready, then dive into intense intervals of 40 seconds of work followed by 20 seconds of rest. And for that extra push? A finisher that'll challenge you to the end. Stick around until the end for a 4 minute cool down & stretch to give your muscles the love they deserve. Hit play and let's crush this upper body dumbbell workout together!
*SCROLL FOR WORKOUT DETAILS*
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Workout Details:
⏱️ Duration: 25 minute workout + 4 minute cool down & stretch
🏋️♂️ Equipment: Pair of light to medium dumbbells (I'm using 20 lbs / 9 kg dumbbells), and your mat
⏱️ Warm Up: 30 sec ea x 8 (4 mins)
⏱️ Workout Intervals: 40 seconds work, 20 seconds rest // Finisher: 20 sec ea x 3, no rest
⏱️ Cool Down: 20 sec ea x 12 (4 mins)
The exercises for this 25 Min UPPER BODY HIIT with Dumbbells are listed below:
Warm Up:
0:26 Run in Place
0:56 Jumping Jacks
1:26 Arm Circles
1:56 W Press
2:26 Moving Push Ups
2:56 Swimmers
3:26 Bird Dogs
3:56 Inchworm Push Ups
Workout:
4:45 Shoulder Press
5:45 Bent Over Rows
6:45 Shoulder Press
7:45 Bent Over Rows
8:45 90° Lateral Raises
9:45 Good Mornings
10:45 90° Lateral Raises
11:45 Good Mornings
12:45 Snatch R
13:45 Renegade Rows
14:45 Snatch L
15:45 Renegade Rows
16:45 Twist Curls
17:45 Skull Crushers
18:45 Twist Curls
19:45 Skull Crushers
20:45 Reverse Curls
21:45 Overhead Extensions
22:45 Reverse Curls
23:45 Overhead Extensions
Finisher: 20/20/20, no rest
24:45 Rear Delt Rows
25:05 Shoulder Press Partials
25:25 Push Press
26:05 Cool Down & Stretch
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Thanks for supporting our KZbin channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!

[@adamfs1986]

Dan you’ve changed my life. Do your workouts 5 times a week and dropped from 102kg down to 82kg and now focused on muscle gain. With 4 kids at home your classes fit into my life perfectly. Thank you bruva

[@paulinelau1415]

I can’t believe the 6 weeks shred has ended already !!😭😭. Could we please have more like those in the future ? Thank you so much for all the efforts you have put in for us .🙏

[@TIFFxDAN]

So glad you liked it! Congrats on finishing!!! More programs to come for sure! Thank you so much for the support. 🙏🏼

[@Jonworkout24]

I definitely have to sign up you deserve it. Thank you so much 😊 keep up going

[@ManjulaManjula-fh6sl]

Good thing to incorporate a warm up before a workout!!!

[@TIFFxDAN]

👍🏼

[@LadybirdinkFreelanceWriter]

Dan pls give more such compact workouts that include warmup and are 30 mins only. Your follower and recommender since 2022😊

[@rigxysuperstar]

Thanks Dan for putting your stuff out for free!!! I’m sure you could make more money with paid stuff, but you’re helping many more people who just can’t afford stuff. I doth my cap in the UK to you, my missus wouldn’t be happy either, but she just watches 😅

[@TIFFxDAN]

Really appreciate that my friend. Glad you are finding value in these free videos - it's great people like you who make it all worth it. Thank YOU! 🙏🏼

[@marnatieger6652]

Good morning Dan! Thank you for this workout. I’ve become so much more fit since the 6 week shred. I’ve always worked out but your workouts have made such an improvement for me both physically and mentally so, thank you💙

[@TIFFxDAN]

Love to hear that! Nothing better than the physical and mental benefits from being consistent and prioritizing you! 👏🏼

[@user-fm3dp5dx9h]

Dan, thank you so much for additional warm up👏 and another excellent work out!!! Thank you 🙏

[@TIFFxDAN]

Thank you so much!

[@celiaguimaraes6610]

Thanks Dan! That was a tough workout but great as always! Love love your workouts!😊

[@TIFFxDAN]

Thank you so much! 🙏🏼

[@angelam1542]

As always . Thank you 😊

[@TIFFxDAN]

Thank you!

[@billyhughes9776]

I was moving slow this morning but after some coffee and this workout I'm ready to go!

[@TIFFxDAN]

Love to hear it! 🙌🏼🔥

[@beverlylucas159]

Thank you for that great warm up.Excellent upper body workout HIIT with dumbbells workout. You are awesome Boss! Thanks to you and Tiff❤❤

[@TIFFxDAN]

Thank YOU! Hope you have such a great weekend! 🙏🏼

[@omshanti4630]

Thanks Dan for this free work out. When I started to follow you, i had the same haircut than you have today. Know my hair have just the length you used to have. i enjoy your videos a lot, as an additional part of my works out at home. Greatings from Switzerland.

[@TIFFxDAN]

Thanks so much for being here! Love that we switched hair cuts! haha We're visiting Switerland in June! Can't wait!!

[@justycruz]

Well into my second year of regularly doing your workouts. Feeling stronger than ever. Thank you!

[@TIFFxDAN]

That's incredible! Love to hear that! Grateful to have you a part of our KZbin fam.

[@Mary-uz9gu]

Merci infiniment pour cette entraînement efficace comme j’aime, tu es le meilleur 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼💪🏼💪🏼🙏🙏🙏🙏

[@TIFFxDAN]

Glad you liked it. 🙏🏼

[@erinmichelle4475]

This is so awesome, exactly what I was looking for 🙋🏻‍♀️ thanks Dan!!

[@TIFFxDAN]

Thank you so much! 🙏🏼

[@albertofcy6423]

Excellent work out, the warm up much appreciated and since today was shorter, and will combine it with the ab work out posted earlier this week. Thank you as always!

[@TIFFxDAN]

So glad you liked it!!! 🙏🏼

[@Isabellad888]

Another great one after the 6WS! Thanks coach 💪💪💪🙌🙌🙌💥💥💥🔥🔥🔥

[@TIFFxDAN]

You're the best. Appreciate you!!!

[@isobel64]

This was abit intense but well worth it. Will share with my husband and brother. Thanks Dan stay blessed! ❤

[@TIFFxDAN]

Thank you!

[@lucylee6982]

Excellent…thanks for posting ❤

[@TIFFxDAN]

Thank you!

[@jacocoetzee3834]

This was a great morning workout thanks Dan. My shoulders are pumping!

[@TIFFxDAN]

Great way to start the day off right! 💪🏼🔥

[@ishtarg8]

As always, a great workout. I felt something was missing though, so I added 40 seconds of burpees at the end. Now it feels like a proper Tiff and Dan workout 😂😂

[@TIFFxDAN]

😂 You just made my day! You know me so well! Nothing better than a killer burpee finisher! 🙌🏼🔥

[@deborahphiri3975]

Am still on the 6week shred and on just did day 9 today😅. And i added this workout too,my hands are shaking. But this workout was a great one i enjoyed it.

[@TIFFxDAN]

Wow! What a combo! You're a boss!! Great job!!

[@user-wy8nm6ms4v]

Fabulous start to the day 👍

[@TIFFxDAN]

🙌🏼

[@vetamccoy8675]

Awesome Upper body workout!!!

[@TIFFxDAN]

So glad you like it! 🙏🏼

[@digitaltech429]

Bro can u plz provide me workout plan for week, like push, pull, cardio. I just completed 6 week shredded and i observed great change, I'm so thankful for you 🤝

[@christinelamour7057]

Superbe séance 🔥🔥🔥 j’ai adoré ❤️❤️ au top, cette séance 💪💪💪 merci beaucoup 🙏🙏🙏

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@josephchoperena6710]

Awesome, Dan! Longtime participant of your workouts, first time commenter. Haha. Really appreciate the built-in warmup and cooldown. Thanks for all you do!!!

[@TIFFxDAN]

Thank you so much! That means a lot. Appreciate you being here. 🙏🏼

[@lornathompson9958]

Loved this.

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@blueturquoisett8448]

did this till the end! Totally enjoyed it!

[@TIFFxDAN]

Love to hear that! 🙌🏼

[@nobelphipps4561]

Second time doing it and it is always amazing 🙏 Thanks 😊

[@TIFFxDAN]

Love to hear that. Thank you! 🙌🏼

[@TheSuperHeroOfLove]

OH YEA More Workouts with Legend Bro! Let's GOO!!! 💖💎🙌∞

[@TIFFxDAN]

🙌🏼🔥

[@SliverSound]

incredible workout seriously felt the burn

[@TIFFxDAN]

So glad you like it! 🙏🏼

[@pablomartinguerrero7957]

Thanks for this workout, It was fun 🇪🇸💪🏼

[@TIFFxDAN]

Thank you 🙏🏼

[@gabrielamoreno1968]

Luces guapísimo!!!! Perfecta rutina desde el calentamiento eh!!!! Un abrazo querido!!!

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@nobelphipps4561]

Amazing workout 🙏 Thanks

[@TIFFxDAN]

🙏🏼

[@leesolomon5245]

Another awesome workout 💪

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@nicolevellake5623]

Was so excited when I saw this posted this am !! Can’t wait for more ! Just completed the 6 week 3 loved it and feel so good and stronger ! When is the next !?

[@TIFFxDAN]

We've got a mini series scheduled for April 1st... so stay tuned! So happy you loved 6WS3! 🙏🏼

[@Dml1206]

Great Wokout!!! I started Shred ll because Shred lll was transforming 😊

[@TIFFxDAN]

Love to hear that!!! 👏🏼 🙌🏼

[@birkingotti2454]

still going hard after the 6 weeks, loving these daily workouts bro 🔥🔥

[@TIFFxDAN]

Love to hear that! Appreciate you being here! 🙏🏼

[@overflowmillion1299]

Great Stuff. I finished STRONG Are we finished the 6wk series? Still hanging 💪🏾🏃🏿‍♂️💨🔥🔥🔥👍🏾

[@TIFFxDAN]

The 6 week shred ended on Day 30. Can you believe how fast that flew by!?!

[@overflowmillion1299]

@@TIFFxDAN Wow 😮 That was fun. Thank you.

[@Eliss943]

Thanku So much Brother ♥️ I see massive changes on my body😍

[@TIFFxDAN]

Love to hear that man!!! 🙌🏼

[@SuperTerminator50]

Awesome Music...

[@TIFFxDAN]

🙏🏼

[@willymack33]

Thanks!

[@srgdvsdsfadewfaefas4013]

👏

[@providencephelps1497]

Love this!! Thank you! Maybe add core next time with this❤❤❤❤❤❤❤❤

[@TIFFxDAN]

Great combo! Love that idea. 🙌🏼

[@robertwm92]

Hi Dan. This was a tough one but I LOVED it! Those renegade rows get me every time 😂 I had to modify those. I had to drop weight during the second half of the workout but I finished! That finisher was something else too 😂 Thank you for another great workout.

[@TIFFxDAN]

Way to listen to your body and modify accordingly! Great job!!! 👏🏼

[@Princessdiana0509]

Hola Dan ! I love your routines, because you don’t tall at all and more action 😉💪🏻🥵😍

[@TIFFxDAN]

Thank you

[@carloscabreragarcia4708]

Gracias

[@TIFFxDAN]

🙏🏼

[@carlosdiaz5007]

Tanks dan

[@TIFFxDAN]

Thank you!

[@maryshane8023]

Hi Dan, Outside of the workouts you film for KZbin, do you do heavier and tougher workouts? If so, do they differ significantly from the ones you do on this channel? What does your daily calorie and protein intake look like? Thank you for the amazing content!

[@TIFFxDAN]

🙌🏼

[@SHIVAMPANCHALS]

Dan please tell me how to get shredding?

[@777tillinfinity]

Do these type of workout 🙏

[@sidharthdhawan3938]

Thanks for the feedback.

[@SierraHunter2106]

Ayo dan.. any hints for any upcoming programs ? I know it sounds a bit selfish bcuz the 6week shred just ended but I'm just curious to know about it haha

[@TIFFxDAN]

We've definitely got some things up our sleeves! April 1st we are planning on launching a mini series... more details to come SOON!

[@SierraHunter2106]

@@TIFFxDAN yeeee.. excited for that dan.. good luck

[@sidharthdhawan3938]

Hi Dan, just completed your 6 week shred, do you recommend jumping right into these new workouts or another program?

[@TIFFxDAN]

The honest answer is whatever is going to keep you the most motivated! Some people thrive on a program, others prefer to mix it up... it's all about doing what works best for you and what your goals are.

[@RajNebar]

💪💪💪🔥 🔥

[@yasihosseini3320]

🔥🔥🔥🔥🥇🥇🥇🥇

[@TIFFxDAN]

🙌🏼🔥

[@pritalestaripermata]

❤❤

[@TIFFxDAN]

💪🏼 ❤️

[@albanovoa3194]

❤❤❤❤❤❤

[@TIFFxDAN]

❤️ ❤️ ❤️

[@Yan_Yan209]

You look like thorfinn from vinlandsaga. 🔥🔥

[@TIFFxDAN]

I had to google that to see what that was... I'll take it! haha

[@harshvardhanmote7984]

First comment BRo

[@TIFFxDAN]

🙌🏼🔥

[@jalilzedam8577]

Thanks bro 😎😍🤩☝🏼🌹🍓🍹🌴🇵🇸🇩🇿🕋🇩🇿🇵🇸🌴

[@TIFFxDAN]

🙏🏼

[@xquizts]

26 Apr 2024 - 22.5-25. Tough

[@TIFFxDAN]

🙌🏼🔥

[@SHIVAMPANCHALS]

Only sigma can do these workouts daily

[@thefifthstage369]

What's sigma?

[@SHIVAMPANCHALS]

@@thefifthstage369 sigma is the most holy shit

[@fitnytech]

Don’t forget… healthy looks different on every body.

[@fleefleer2326]

Your tall..