This 20 minute TABATA style HIIT session with dumbbells works your whole body at a fast pace, challenging your legs, glutes, arms, shoulders, back, and core. Every work block runs for 20 seconds and is followed by a 10 second break, so your heart rate stays elevated from the first exercise to the last. It is a time efficient way to combine strength work and cardio in one session. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/20-min-tabata-full-body-hiit-workout-with-dumbbells The session is designed for home training, so all you need is a small space and your dumbbells. There is no talking, so simply follow along with me while clear beeps signal each change between blocks and you always know when to work and when to take your 10 second break. In this workout I am using a pair of 7.5 kg (16.5 lbs) dumbbells, one in each hand, but choose the weight that matches your own fitness level. Go lighter to keep your form solid and your pace consistent, or go heavier if you want more of a challenge. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a 20 minute full body dumbbell workout you can do at home - Enjoy TABATA style intervals and HIIT with weights - Like to combine strength and cardio in one session - Prefer a follow along workout with no talking Grab your dumbbells and let's work through it together. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:25 SNATCH 0:55 SNATCH 1:25 PLYO LUNGES 1:55 RENEGADE ROW 2:25 ALT. HALF-KNEELING CLEAN 2:55 LEAN BACK - FRONT RAISE 3:25 HALF-KNEELING OVERHEAD SWING TO WINDMILL 3:55 HALF-KNEELING OVERHEAD SWING TO WINDMILL 4:25 STAND-UP + KNEE DRIVE 4:55 STAND-UP + KNEE DRIVE 5:25 OPP. KNEE TO ELBOW CRUNCH 5:56 OPP. KNEE TO ELBOW CRUNCH 6:26 SPLIT SQUAT 6:56 SPLIT SQUAT 7:26 BICEPS CURL 7:56 PLANK HOLD + PULL-THROUGH 8:26 PUSH-UPS 8:56 PLANK TO ALT. OVERHEAD SNATCH 9:26 REVERSE LUNGE 9:56 REVERSE LUNGE 10:26 SIT-UP OVERHEAD DB. HOLD 10:56 TWIST 11:26 CRUNCH HOLD SCISSORS 11:56 HOLLOW HOLD 12:26 REVERSE PLANK KNEE DRIVE 12:56 LOW SIDE-PLANK DIPS 13:26 LOW SIDE-PLANK DIPS 13:57 SINGLE ARM THRUSTER 14:27 SINGLE ARM THRUSTER 14:57 OVERHEAD TRICEPS EXT. 15:27 BENT-OVER ROW 15:57 COSSACK SQUAT 16:27 COSSACK SQUAT 16:57 SIDE KICK-THROUGH 17:27 BEAR HOLD - SHOULDER TAP 17:57 DYNAMIC KNEELING WOOD-CHOP 18:27 DYNAMIC KNEELING WOOD-CHOP 18:57 HIGH SIDE-PLANK ROW 19:27 HIGH SIDE-PLANK ROW 19:57 BURPEE