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Full Body Dumbbell Workout for Muscle Strength and Weight Control
TIFF x DAN•Processed: Mar 03, 2026
34-minute workout video. HIIT, Strength. targeting Full Body. high intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of a series of high-rep exercises targeting all major muscle groups, performed in a superset format with minimal rest to maximize calorie burn and strength gains.
🏃 Guide
This workout is designed for individuals looking to build strength and control their weight through an effective full body routine. It combines high-intensity intervals with strength training to maximize results in a short time.
Benefits
Increased muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
High Squat
Stand with feet shoulder-width apart, squat down while keeping your chest up. You should feel your thighs and glutes working. Ensure your knees do not go past your toes.
2
Sumo Deadlift
With feet wider than shoulder-width, lower the dumbbells towards the ground while keeping your back straight. Feel the stretch in your hamstrings and glutes. Maintain a neutral spine.
3
Split Squat
Position one foot forward and the other back, lower your body until your front thigh is parallel to the ground. You should feel your quads and glutes. Keep your front knee aligned with your ankle.
4
Shoulder Press
Stand or sit with dumbbells at shoulder height, press upward until arms are fully extended. Feel the activation in your shoulders. Avoid arching your back.
5
Push Ups
Lower your body to the ground while keeping your elbows close to your body. Feel your chest and triceps working. Keep your body in a straight line.
6
Burpees
From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up. Feel your heart rate increase and your entire body engaged.
Safety Notes
Avoid if you have severe joint pain, recent surgery, or uncontrolled hypertension.
Duration: 34m 31s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
HIITStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#34 min#full hour#long#HIIT#Strength#intermediate#Dumbbells#Full Body#high