35 Minute COMPLETE Full Body Dumbbell Workout (Muscle Building)

Ready to build strength, burn fat, and push your limits? This 35 minute full body dumbbell workout is designed for maximum results using heavier weights, increased intensity, and structured rest for recovery. Expect a powerful mix of compound movements that target every major muscle group, helping you get stronger and leaner-all from home or the gym!
The workout follows a 30s work / 30s rest format, ensuring you can lift heavy while maintaining solid form. With four intense rounds plus a high energy finisher, this session will challenge you like never before. Whether you're here to build muscle, boost metabolism, or break a sweat, this workout will deliver!
Grab your dumbbells, bring the energy, and let’s get to work! Don’t forget to drop a comment after the workout and let me know how you crushed it! More workout details below.
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WORKOUT DETAILS
⏱️ Duration: 35 Minutes + Cool Down & Stretch
🏋️ Equipment: 2-3 sets of dumbbells - lift as heavy as possible while being able to complete each exercise in the given time
⏱️ Intervals: 30 seconds work, 30 seconds rest
Exercises for this 35 minute full body dumbbell strength workout:
Warm-Up // 30x6
00:25 Jumping Jacks
00:55 Prisoner Squats
01:25 Shoulder Taps
01:55 Blast Off Push Ups
02:25 Squat Hip Opener
02:55 Reverse Lunge
REST 30
Main Workout // 30/30
Round 1
03:55 Front Squat
04:55 Bent Over Row
05:55 Reverse Lunge to Overhead Press
06:55 Romanian Deadlift
Repeat
REST 30
Round 2
11:55 Goblet Squat to Lateral Lunge
12:55 Renegade Row
13:55 Clean to Press
14:55 Dumbbell Pause Push Up
Repeat
REST 30
Round 3
19:55 Single Arm Row to Wide Row - Switch arm 2nd round
20:55 B-Stance RDL to B-Stance Squat - Switch leg 2nd round
21:55 Single Arm Floor Press with Hips Elevated - Switch arm 2nd round
22:55 Half Kneeling Shoulder Press - Switch arm 2nd round
Repeat
REST 30
Round 4
27:55 Thrusters
28:55 Sumo Deadlift to High Pull
29:55 Dumbbell Skier Swing
30:55 Bent Over Switches
Repeat
REST 30
Finisher / 30/30
35:55 Burpee Snatch R
36:25 Burpee Snatch L
REST 20
37:15 Cool Down & Stretch // 20x9
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TIFF x DAN
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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!

[@junsantos4353]

I know I'll repeat this workout again in 3 days that's how good they are. Big kudos to you sir and thank-you 😊

[@mlm6366]

Honestly, you are by far the best trainer I have ever seen. I've been following your workouts on KZbin since I discovered your channel. I follow you from West Africa in Senegal 🇸🇳

[@nataliagushchina6863]

This is my favourite type of your work outs. When a new one comes out, it means it will be in the repeat for the following week's!🤦‍♀️😂 Thank you, guys!

[@Chrisdiazruiz]

One of your best workouts! Absolutely loved it!

[@lornathompson9958]

The best full body i have done. Awesome workout. Thanks guys.

[@brianhiggins2710]

Great workouts have just started and already feeling results , energy levels higher and set up for the day . Keep up the great work 😅

[@kittycatty335]

I absolutely loved the 30s on / 30s off format. Made this less intimidating but also thoroughly challenging. This was such a wonderful routine. Thank you !!

[@SorokaMasha]

Thank you both from Thailand!

[@annej711]

We loved this workout. But....we got a little off track as the guidance during the workout on set 3 only indicated R, so we did the right side twice! Then set 4 and realized something went wrong. So we went back and did the L side again twice to keep it even. I see in the details it indicates to switch on set 3. We did extra. 🥵😉

[@cyrilmadihlaba9179]

🔥 🔥 🔥 from South Africa 🇿🇦 Joburg South 💪

[@EvaDanceFitness6886]

Ótimo!!!! obrigado 😊😊😊

[@ΓεωργιαΠανταζοπουλου]

You are an amazing team ! So strong motivation .thank you ! We waiting for the next session !!

[@Isabellad888]

Love this workout.. thank you both ...🤩🤩🤩

[@DavidsavedbyJESUS]

trmendous , beautiful, efficient workout session . Thanks a lot Ma'am & thanks a lot Sir.

[@msok7013]

Done. Ty so much

[@rafafrej8743]

Done. Thx. 💪

[@malissasermarini8103]

Love your workouts but you repeated the right side twice in round 3 so I had to go back and do the left side at the end so I wasn’t uneven 😂

[@lyannebetit7796]

Same!!

[@thefifthstage369]

If you had actually been paying attention, that wouldn't have happened. The mistake was only in the editing because they did do the left side in the second round.

[@desireegeuijen2826]

Here the same 🤭

[@Oibaffy71]

Thanks for the heads-up on that one. 👍🏼

[@jesskizi2403]

Same! lol😂

[@williamrogers2568]

Man tht was BRUTAL!!!!

[@ExercisewithKomeyl]

You have nice energy 💯💯💯

[@rrrt5]

Excellent work out. I think you miss left hand, to do the same round 3.

[@ozzfest101]

Awesome full body workout!!! Love it!!

[@erinmichelle4475]

💪 💪 💪 🙋🏻‍♀️ 🔥 🔥 🔥 Awesome 🤩🙏🏼🙏🏼🙏🏼 Thank you both!!!

[@Mary-uz9gu]

Quelle synchronisation c’était parfait, merci beaucoup à vous deux❤. Vous êtes géniaux j’ai adoré cette entraînement. Continue à nous coacher comme vous le faites si bien💪🏼💪🏼💪🏼💪🏼💪🏼🙏🙏❤️❤️🔥🔥🔥🔥

[@Cucinasano]

Grandi!!!!grazieeee

[@kev09pearce]

Another great workout Tiff and Dan!

[@Dml1206]

FANTASTIC!!! I LOVE YOU GUYS ❤

[@reginanakamura259]

Loved it! ❤

[@anitabonitafajitachiquita]

Wow. What a FUN workout!

[@tammycovell805]

Amazing ❤❤❤

[@Oibaffy71]

Just AWESOME!! Thanks so much🙏🏼🔥💪🏼

[@cryptosurfer3695]

This is a good one thank you!

[@briarrose5360]

This was so much fun!!

[@angelam1542]

Amazing workout 💪 ty guys

[@RonaldContreras-z6f]

Excelente rutina

[@marielalemus6592]

Gracias! 👌👏

[@privatetatum]

Awesome. Thanks! ❤

[@DENIS10ize]

Good workout! Personally fast forwarded the breaks to keep my heart rate elevated. Loved the diversity ☺️

[@MeandMak]

@@DENIS10ize I feel you, sometimes I'll just do jumping jacks or something during the breaks.

[@brandnewb4172]

This was the BOMB workout!!! 💥 🎉 💥

[@kylefranco9976]

Heck yeah killed it

[@noreyvisarteaga8145]

❤🎉gracias chicos🎉❤ dios los bendiga

[@beverlylucas159]

Awesome workout! What happened to the left side I miss out you only did the right side twice in round 3❤❤ That was challenging

[@andreadalex8893]

Amazing

[@Francisco-b2b8p]

Good Video❤❤

[@gillianpanitz5774]

Loved this. Please can you do ones like that with an abs section on the end. ❤x

[@desireegeuijen2826]

Thx 💪🏼

[@soniacastro-sanchez5726]

Hey Tiff and Dan 💪🏻

[@susanne6025]

Personally, I liked block three the best. I thought the idea of doing three exercises on one Side was very good. Thank you very much for your new creative ideas.👋👍

[@barbarasanz8994]

Gééééniiial 🎉❤

[@fernandogamboa3688]

😅Muy divertido, gracias 😅❤❤🎉🎉🎉

[@zarinhamartins2731]

Muito bom obg

[@bobsideshow4160]

Thx

[@peggyschneider113]

Great workouts. If I do workouts only three or four times a week, shall I follow the routine with pauses or do for example do day one, two, four and so on? Thanks

[@jomorales25]

Guys! thank you for posting this amazing workouts... just a short comment, the on-screen description of the next move during round 3 (in which by the 2nd time the arm should be switched) only says 'R' and is kind a confusing.. I know the description says that you have to alternate you arm, but in the heat of the workout, I thought that it would be an additional round for the left arm😭😭😭

[@kyoshiT-x8z]

Good luck with new knees and hips Dan. You kill all your joints and spine... Better do it like tiff.

[@rmcf4life]

Left side instead for right and all good haha

[@dembatesboys7023]

How many times a week can you do this?

[@RachelHaver-w7k]

Dan over here with 50 lb dumbbells all casual

[@sarifauziahulfa7344]

Mantap jiwa

[@actiaccount-f5e]

Hi how do I join your channel want to access the ab challenge

[@vanessarepetto8629]

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥💯🙏🏽💪🏼

[@jermainecrawford592]

🔥🔥🔥🔥🔥💪🏿

[@kyledupreeowen]

Broo I did the right twice thinking we were doing two sets on each arm lol it was labeled wrong. Great workout other than that.

[@yasihosseini3320]

🔥🔥🔥🔥🔥💕💕💕💕

[@DileiaC]

👏🏼👏🏼👏🏼👏🏼

[@acuralo]

For the set where it was all Right arm, you had two sets of four in a row, think you meant to have one set Right & one set Left. Otherwise great video.

[@lesegoshai9653]

You have been my personal trainer for almost 2 years now and I'm grateful for the consistency of your work. My body is gradually improving week by week. 💪

[@suphaklotzmatklotz9965]

🎉

[@nowyouseeme88]

Missed the left side

[@jorgesanz7170]

The single arm screen headers are wrong, they say R all the time, so that is what i did 😢

[@oldskoolmuzik]

Thank You. Fitness day 14, 2025.

[@duff007]

It would not be a Tiff & Dan workout without burpees.

[@karenbender7636]

enjoyed the moves but the breaks are way too long.

[@maemilev]

What is tis warm up !@#!!! "~"

[@grainnescullion1988]

Amazing thank you 💪