DUMBBELL WORKOUT | Burn Fat | Build Muscle 30 Min Full Body Strength + Cardio At Home |

🔥 Welcome to this DUMBBELL WORKOUT — Burn Fat and Build Muscle with this 30 Min full body dumbbell workout you can do at home with just a pair of dumbbells. This strength and cardio workout is designed for dumbbell strength training while keeping your heart rate high like a dumbbell cardio workout.This routine is a strength and cardio dumbbell challenge that mixes presses, squats, rows, lunges, and core moves into fast-paced HIIT-style circuits. You’ll target your upper body, lower body, and core while keeping your heart rate high for maximum calorie burn. Expect to torch 500+ calories if you give it your all! ✅ Perfect for: Anyone looking for a full body dumbbell workout at home Building lean muscle while burning fat Improving conditioning, strength, and stamina A quick but intense 30 minute workout you can repeat weekly 👉 Grab your dumbbells, hit play, and take on this HIIT4HEAT challenge. Can you make it through all 5 circuits plus the brutal AMRAP finisher? Let’s go! ⏱️ Workout Format 30s work / 15s rest 2 rounds per circuit 5 circuits total + 3-min AMRAP finisher Full warm-up and cooldown included 🏋️ Exercises Warm Up Butt Kicks Jumping Jacks Squat to Standing Crunches Front Jacks Circuit 1 Shoulder Press Front Squat Low Plank Dumbbell Drag Circuit 2 Bicep Curl to Shoulder Press Suitcase Squat to RDL Dead Bug with Dumbbell Circuit 3 Thrusters Devil Press to Shoulder Taps Mountain Climbers Circuit 4 Alternating Bent-Over Row Reverse Lunge Plank to Toe Touch with Dumbbell Circuit 5 Left Cossack Squat to Press Right Cossack Squat to Press 6 Cross Climbers + Renegade Row AMRAP Finisher (3:00) 10 Arnold Press 8 Sumo Squat 6 Bent-Over Row 4 Reverse Lunges 2 Devil Press Cool Down Head-to-Toe Stretch Deep Lunge Left Deep Lunge Right Seated Hamstring Stretch Shoulder Stretch Left Shoulder Stretch Right Cobra Child’s Pose ⏱️ Chapters 0:00 – Intro 0:13 – Warm Up 2:13 – Rest 2:28 – Circuit 1 6:58 – Circuit 2 11:28 – Circuit 3 15:58 – Circuit 4 20:28 – Circuit 5 24:58 – Rest 25:28 – AMRAP Finisher 28:28 – Rest 28:48 – Cool Down 33:23 – Closure 🔥 This 30 min dumbbell workout at home is the perfect mix of strength training and cardio conditioning. Burn fat, build lean muscle, and challenge yourself to the max — no gym required. MUSIC: EPIDEMIC SOUND