30 Minute Full Body Dumbbell METCON for Strength & Fat Burn

This is a 30 minute full body dumbbell METCON for days when you want to get the most out of your training in minimal time. We’re using compound, no repeat exercises to hit everything. Strength and conditioning are blended together so your heart rate stays up while you’re actually lifting, not just rushing through cardio. Grab a couple sets of dumbbells, pick weights you can move well, and focus on steady effort over the full workout. It’s meant to feel challenging, but doable. Go at your own pace, take breaks if you need them, and keep the form clean. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ Equipment: 2 sets of dumbbells (Dan—20 & 30 lb // Tiff—7.5 & 12 lb), a mat or soft surface Warm Up // 30s work, minimal rest Seal Jacks / Step Out Jacks Squat to Overhead Side Reach Torso Twists Step Back Lunge & Twist Arm Circles Jog in Place METCON // 40s work, 20s rest Sumo Squat & Curl Cuban Press RDL to Hammer Curl Split Squat to Press R Split Squat to Press L Plank Row Chest to Hammer Press Sumo Squat to Upright Row Rear Lunge to Front Raise Russian Twist & Press Side Plank Row to Press R Side Plank Row to Press L Dumbbell Jacks Overhand & Underhand Row Lateral Lunge to High Knee Press R Lateral Lunge to High Knee Press L B-Stance RDL to Squat R B-Stance RDL to Squat L Elevated Tricep Dip to Knee Drive Dumbbell Leg Lift to Toe Touch Dumbbell Pullover to Press Curl to Arnold Press Rear Fly Combo (R/L/Both) Single Arm Dumbbell Swing Snatch to Overhead Squat R Snatch to Overhead Squat L Finisher // 60s AMRAP Commando to Plank Knee Tuck Cool Down & Stretch // 30s work, minimal rest 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