30 Min Full Body Strength Training at Home with Dumbbells

This full body dumbbell workout at home focuses on strength training. We have 3 circuits in this workout and a finisher. Lift heavier and with more control the 1st round of each circuit then drop the weight a little and go for more reps the 2nd round. This format is great for building strength and burning fat.

Follow along with Tiff for more beginner friendly variations and Dan for intermediate variations.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/

Links:
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

WORKOUT OVERVIEW
Round 1: 30s Work / 30s Rest
Round 2: 40s Work / 20s Rest

EQUIPMENT
A range of dumbbells (light, medium, heavy). Go as heavy as you can with good form. A workout mat or soft surface is recommended.

5 Minute Warm Up https://youtu.be/DdHwxfvZgqM
5 Minute Cool Down https://youtu.be/NUIMZ4IcBy8

00:00 Full Body Strength Training with Dumbbells

CIRCUIT A
00:25 Front Squat
01:25 Chest Press
02:25 Romanian Deadlift
03:25 Shoulder Press - Neutral Grip
04:25 Deficit Calf Raise
Repeat

CIRCUIT B
10:35 High Pull
11:35 Bent Over Row
12:35 Glute Bridge
13:35 Sumo Deadlift Partials (lower)
14:35 Dumbbell Swing
Repeat

CIRCUIT C
20:45 Heels Elevated Goblet Squat
21:45 Lateral Raise
22:45 Bent Over Wide Row
23:45 Alternating Snatch
24:45 Forward Lunge to Curl
Repeat

FINISHER // 30/30/30/30
30:55 Renegade Row
31:25 Sumo Deadlift to High Pull
31:55 Curl to Press
32:25 Goblet Squat Partials

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