Womens Workouts
35 Min FIERY Full Body HIIT Cardio Workout (No Equipment) | FULL BODY Series 24
Welcome to the final workout of our FULL BODY Series, a 35 minute fiery full body HIIT cardio workout that requires no equipment! This high intensity session is designed to push you to your limits, burn calories, and leave you feeling stronger.
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You’ll work through a series of challenging bodyweight exercises, each performed for 45 seconds, followed by a brief 15 second rest. The workout targets all major muscle groups. We’ll end with an intense 3 minute finisher with six exercises performed back-to-back for 30 seconds each. Get ready sweat and finish strong in this no equipment HIIT cardio workout! Workout details listed below
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Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. Help us to continue creating high-quality home workout videos and programs.
https://bit.ly/TIFFxDANjoin
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📸 Instagram: https://bit.ly/TIFFxDANIG
📱 TikTok: https://bit.ly/TIFFxDANTT
🎶 Our Music: https://bit.ly/TIFFxDANmusic
FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
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⏱️ Duration: 35 minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 45/15 Sec Rest
🔥 Finisher: 30/30/30/30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this No Equipment Full Body HIIT Cardio Workout
Workout // 45/15
High Knees
Squats
Ghost Rope
Inchworm Push Ups
Plank T-Rotations
Blast Off Push Ups
Side Plank Hold R
Plank Hip Dips
Side Plank Hold L
Front to Back Squat Walk
Front to Back Lunge R
Front to Back Lunge L
Cossack Squats
Wide Push Ups
Shoulder Taps
Superman Push Ups
Rest
Leg Raises
Cross Crunch + Toe Touch R
Cross Crunch + Toe Touch L
Bicycle Crunches
Crunch Kicks
Half Burpees
Jumping Jacks
Lateral Squat Walk
Curtsy Lunges
Mountain Climbers
Hand Release Push Ups
Standing Oblique Twist R
Standing Oblique Twist L
1-1/2 Squat + Jump
Butt Kicks
Lower Rear Lunges
Rest
Finisher // 30/30/30/30/30/30
Lateral High Knees
In & Out Squats
Push Ups
Cross Mountain Climbers
Spot Sprint
Burpees
Cool Down & Stretch (4 mins)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!
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A 10 minute abs workout at home to help you get abs fast!
I challenge you to do this quick workout along with my 20 minute full body workout daily to help you get closer to defined abs in 2 weeks! Once the 2 weeks is over you can always repeat the challenge until you have reached your desired result. ♡
20 minute full body workout: https://www.youtube.com/watch?v=IfKiXcSuJPM
To share your progress use #annamcnultychallenge on Instagram and TikTok as I will be looking at this hashtag often!
Shop my outfit: http://gym.sh/Shop-Anna-McNulty2
Instagram: @annaemcnulty
TikTok: @annamcnulty
Business Inquires: annaemcnulty@gmail.com
#abs #absworkout
Disclaimer: The title/thumbnail of this video is to optimize discovery on YouTube; therefore I do not guarantee results in only two weeks. Even so, that does not mean that this challenge does not work! These workouts accompanied by proper nutrition will help you get abs, however the timeline will vary depending on the person as every body is different. I am not a medical professional, so this is simply what has worked for me.
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This 35 minute full body workout maximizes your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.
* * * *
⚡️ Improve muscle recovery and unlock gains with Kion Aminos—claim 20% off at https://www.getkion.com/tiffxdan
⚡️ Sign up for our FREE newsletter https://bit.ly/TxDnewsletter
⚡️ Shop our LTK https://www.shopltk.com/explore/TIFFxDAN
⚡️ Our Amazon Must-Haves https://www.amazon.com/shop/tiffxdan
* * * *
This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!
**SCROLL FOR WORKOUT DETAILS**
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SUPPORT OUR CHANNEL: Become a Premium Member
Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
Join now: https://bit.ly/TIFFxDANjoin
🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
📸 Instagram: https://bit.ly/TIFFxDANIG
📱 TikTok: https://bit.ly/TIFFxDANTT
🎶 My Music: https://bit.ly/TIFFxDANmusic
FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
* * * * *
**WORKOUT DETAILS**
⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body One-Dumbbell Workout
WARM UP // 30×8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps
WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT
Goblet Curtsy Lunges
Hang Power Snatch R
Hang Power Snatch L
REPEAT
Single Arm Renegade Row (Switch Arms Each Rep)
B-Stance RDL R
B-Stance RDL L
REPEAT
Goblet Lateral Lunges
Push Press R
Push Press L
REPEAT
Dumbbell Push Ups
Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT
Goblet Reverse Lunges
Single Arm Power Clean R
Single Arm Power Clean L
REPEAT
Goblet Forward Lunges
FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)
Cool Down & Stretch (4 mins)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!
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SUBSCRIBE & TURN ON NOTIFICATIONS FOR NEW VIDEOS! thank you for your support (:
中國平安網上汽車保險提供網上即時報價和投保服務，最快5分鐘完成批核出單，全保指定計劃更附3重額外保障：車匙延伸保障、擋風玻璃保障及24小時路面緊急支援服務。
■ 立即報價：https://www.pingan.com.hk/smotor?vf=e…
■ HK$200推廣碼：CARYT
■ 有效期：2023年6月30日
■ 條款及細則：https://www.pingan.com.hk/events/coup…
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免責聲明：以上資料由中國平安保險(香港)有限公司提供。本人並非持牌保險中介人，亦不是中國平安保險(香港)有限公司的保險中介人。本宣傳資料只供參考之用，並不構成保險合約的一部分。詳情請向中國平安保險(香港)有限公司查詢或查閱相關保單文件(包括產品小冊子及保單條款)。
MY WEBSITE: https://www.emiwong.life/
► all my workout programs: https://www.emiwong.life/programs
► more videos to watch: https://www.emiwong.life/other-videos
FOR EARLY ACCESS TO MY VIDEOS
► join the #femily membership: http://bit.ly/femilymembers
LET’S BE FRIENDS!
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iHerb Discount Code: ALG4570
► https://www.iherb.com/?rcode=ALG4570
WORK CONTACT: emi.stayfitandtravel@gmail.com
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Womens Workouts
35 Minute Full Lower Body At Home Strength Workout | DBs Band Bench Wall | Supersets Trisets
Grab dumbbells, a medium resistance latex mini band, a bench or a chair (or something similar), be near a wall, and have a mat for this 35 Minute Full Lower Body Strength Workout. For resistance reference I have a pair of 25, 20, and 15lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform supersets and trisets during today’s workout. Two rounds per super or tri. During round one, each exercise will be performed for 55 seconds with a slow tempo. During round two, we shave off a little time and perform each exercise for 45 seconds with a normal (but controlled) tempo. If you felt like you could’ve gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 We begin this workout with a quick 5 minute banded warmup. So meet me on your mat and let’s get to work! 🤜❤️🤛
Recorded a Voice over for this workout.
Let me know how it goes in the comments below!
Skip to 3:10 to begin workout
Workout time: Approx 35:00
Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR
Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L
Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5
Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9
Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1
Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)
Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM
Warm up 55 seconds each
Banded Extra ROM Side Lying Abductions left then right, Banded Extra ROM Banded Kickbacks left then right, Banded Bilateral Extra ROM donkey kicks
The Workout Rd 1 55 seconds per exercise; Rd 2 45 seconds per exercise
DB Kickstand RDL Left, Right
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DB Bulgarian Split Squats Left, Right
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DB Single Leg Hip Thrust Left, Right
–
DB Step Ups Left, Right
–
DB/Banded Goblet Squat
DB Bilateral RDL
Banded Wall Sit Abduction/Calf raises
–
Coppenhagen Plank Ups/ Hold Left, Right
DB Bridges
Tag me in your posts & stories on IG: @lariemidkiff
Follow “Fit By Larie” on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe
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#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training – meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.
the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total
save for later!💕
♡ LIKE this video: Support short women
Petite PWR is for petite women 5’4″ and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
SUBSCRIBE FOR CONTENT TAILORED TO PETITE WOMEN!
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MY LINKS
INSTAGRAM ⇢www.instagram.com/aprilvwhitney
WEBSITE ⇢ www.petitepwr.com
AMAZON STORE ⇢ www.amazon/com/shop/smalletics
Try the Petite PWR App membership for 14 days for $1 at www.petitepwr.com or join our 12-week coaching program, Petite PWR Premium: https://petitepwr.com/petite-pwr-premium/
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Raise your heart rate with this fun and low impact 35 Minute Full Body Cardio Workout! All you need is a chair (or steady surface), a mat and your body. Have fun! 😊
🌸 Wearing Gymshark http://gym.sh/Shop-Nicole
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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@grindelwa1d
November 10, 2024 at 2:09 am
Im up to the session! Prior like as usual <3
@tat2truth
November 10, 2024 at 2:09 am
No crumbs left 🔥🔥🔥
@fersanse1
November 10, 2024 at 2:09 am
Thank u guys!!!!
@ganjafield
November 10, 2024 at 2:09 am
New HIIT without Equipment 👍😁
@cabezon8705
November 10, 2024 at 2:09 am
Started at around 179-180 pounds at the beginning of this. Now sitting at 172.6 after 6 weeks and finishing the program on Saturday!
I have started SHRED III to continue this journey!
@virginiaflores7037
November 10, 2024 at 2:09 am
Loved it!!! ❤ The kiss at the End!!!😂 😘👏
@lts1210
November 10, 2024 at 2:09 am
I followed the program throughout, everything was very meticulous. The harmony of the content and title, the appeal of the training program to everyone… You are very good, know it. Thank you.
@carloscabreragarcia4708
November 10, 2024 at 2:09 am
MIL GRACIAS
@ormelamahabir5716
November 10, 2024 at 2:09 am
Thank you
@benguaguimarouane1306
November 10, 2024 at 2:09 am
Grâce à Dieu et les entraînement que vous proposez j’ai guéri du cancer de rectum stade 3❤
@osmankoese3920
November 10, 2024 at 2:09 am
lol the butt grab at @10:00 got me laughing during the workout
@soniamoreno7619
November 10, 2024 at 2:09 am
Wow wow wow!!!! Thanks 💪👏💪👏💪
@msok7013
November 10, 2024 at 2:09 am
Done. Ty so much
@MsDeleeuw
November 10, 2024 at 2:09 am
i alway,s say to myself '' i going slow down i not want to sweat to much, on end of road i sweat like hell and i am exhausted 😁🤣🤣
@pritalestaripermata
November 10, 2024 at 2:09 am
Pleaae come back !! 😢❤❤
@Jha9124
November 10, 2024 at 2:09 am
Your website's so glitchy… can't even scroll down for the workout program. Not being rude but it's so annoying…
@ifofanah1
November 10, 2024 at 2:09 am
Hi TIFF X DAN !! I’ve been doing your workout almost every single day for over a year and a half now and have started making workout diary YouTube videos which feature your videos since you’re the channel I typically use 😅 I just want to make sure that this is something you’re okay with — you’ll be linked in all the videos featuring you! Please let me know 🫶🏾
P.S. if it’s not already obvious, I’m a huge fan ♥️
@SimpleAstronauts
November 10, 2024 at 2:09 am
I clap at ending making my mind think that it is part of cooldown 😂
@ДідПетро-щ1у
November 10, 2024 at 2:09 am
Велике ДЯКУЮ!!!
@trannyglitter12
November 10, 2024 at 2:09 am
Love it! Repeat!❤❤❤
@ChristianMbu-d7i
November 10, 2024 at 2:09 am
Guys we need y’all 🫶🏼more videos
@andy4388
November 10, 2024 at 2:09 am
Thx for the nice Workout!
@janaslosarova6354
November 10, 2024 at 2:09 am
❤❤
@Mary-uz9gu
November 10, 2024 at 2:09 am
Merci infiniment à vous deux, c’était un entraînement parfait vous êtes les meilleurs coach 🥰🥰🥰🥰🙏🙏🙏🙏🙏🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
@katjasoundso4042
November 10, 2024 at 2:09 am
love your training, it’s a challenge! Thank you both . You are madness🎉🎉🎉🎉🎉greetings from munich ❤
@JamesWalsh-pg1pn
November 10, 2024 at 2:09 am
Hey just wanted to say thankyou Dan I just started following you month ago and enjoy ur workouts especially no talking and fake pep talks just business. I’ve seen results already and feel good and no pain from lifting too heavy! Keep up great work!
@mjc1881
November 10, 2024 at 2:09 am
When are the rest coming please to make up to 6 weeks?
@janaslosarova6354
November 10, 2024 at 2:09 am
❤❤
@Jeremy-1359
November 10, 2024 at 2:09 am
Hot damn
@simonliewjukchian1719
November 10, 2024 at 2:09 am
Always waiting for ur workouts routine ❤❤❤
@ArleneWhitfield
November 10, 2024 at 2:09 am
🔥🔥🔥 This was a great burn!!!
@adeliviapereira3538
November 10, 2024 at 2:09 am
Nossinhora 😮🥵
Feito ✅👊🔥🥵
Bom demais 🩵💗
@DanceAK123
November 10, 2024 at 2:09 am
Thanks! Please continue with this format!
@Isabellad888
November 10, 2024 at 2:09 am
Wooo this was a tough one you guys… but thank you I feel amazing now ..enjoy your Sunday.. 😍😍😍😃😃
@cesarbravojimenez7320
November 10, 2024 at 2:09 am
Nice workout!😢
@nmacrigeanis3
November 10, 2024 at 2:09 am
13 weeks in and down 25lbs. TxD keep the motivation coming! Thank you!
@armenallahverdian5144
November 10, 2024 at 2:09 am
200
@trannyglitter12
November 10, 2024 at 2:09 am
That’s a FINISHER. FINISHED 😵
@mohammadrasel1364
November 10, 2024 at 2:09 am
Great exercise 💪 thanks brother 💐
@jairogonzalez8092
November 10, 2024 at 2:09 am
Thank you
@christinelamour7057
November 10, 2024 at 2:09 am
Superbe séance 🔥🔥🔥 merci beaucoup à tous les deux 🙏🙏🙏
@nuriaescribano1702
November 10, 2024 at 2:09 am
💯🌞💪
@mjfoster8343
November 10, 2024 at 2:09 am
BE READY! TIFF & DAN BRING THEIR A GAME WITH THIS ONE!!!!
@Caymen300
November 10, 2024 at 2:09 am
Awesome workouts you guys! 😃🙏💪
@suzannelusco6309
November 10, 2024 at 2:09 am
Really enjoyed this Hitt and the music is on point! 🙌🏻👏🏻
@IpzyL
November 10, 2024 at 2:09 am
If nobody already has told you, imma say I’m proud of you ❤ keep going
@mml5651
November 10, 2024 at 2:09 am
Fire sauce 🔥 ❤
@trannyglitter12
November 10, 2024 at 2:09 am
Love love love
@punjabivirsa186
November 10, 2024 at 2:09 am
Dam gud and effective I loss 4 kg
@TIFFxDAN
November 10, 2024 at 2:09 am
New to the channel? Click the SUBSCRIBE button to never miss another video like this! 🔔 https://bit.ly/TIFFxDAN