30 Min. KILLER Dumbbell Only Total Body HIIT Workout with Weights | Viewer’s Choice #14

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This quick but BRUTAL 30 minute dumbbell HIIT workout features compound dumbbell movements that will have you workout the ENTIRE BODY while burning plenty of calories and getting your total body RIPPED!!! This workout is relatively short, but every second is packed with challenging dumbbell-only HIIT exercises. Best of luck with this challenge, homies 🙂

[Est. Calories Burned: 163-356]

This workout consists of 20 INTENSE exercise moves – 50 seconds of work and 10 secs. rest between each exercise. We're going to kick this workout off with a warm-up and end with a cool-down stretch after this workout is completed. Stay hydrated, take breaks, modifications are always welcomed and encouraged and consult a physician before beginning this or any other workout program.

Equipment Used:
Dumbbells

Workout Breakdown:

Warm-up/Stretch — 00:28 / 02:34
Water Break — 06:03

Circuit 01:
01 — Bullet Lunges — 06:33
02 — Renegade Thrusts — 07:33
03 — Builder Squats (L) — 08:33
04 — Builder Squats (R) — 09:33
05 — Halo Twist Burpees — 10:33
06 — Traffic Jacks — 11:33
07 — Twerknado Squats — 12:33
08 — Rev Lunge Curls — 13:33
09 — Hop Over Burpees — 14:33
10 — Weed Pullers — 15:33
11 — Switch Back Flys — 16:33
12 — Dbl Squat Press — 17:32
13 — Push-up Twists — 18:32
14 — Ballerina Burpees — 19:32
15 — S2S Squat Curls — 20:32
16 — Striker Kicks — 21:32
17 — Lawnmowers — 22:32
18 — Clap-Over Push-ups — 23:32
19 — Press Sprints — 24:32
20 — Diamond Swings — 25:32

Stretch — 26:47

What I Ate Today – 12/01/2015:
Breakfast – 578kcals:
• Veggie Egg Scramble [eggs, tomatoes, baby spinach, red & yellow bell peppers]
• Tri-Berry Cinnamon Oatmeal [blueberries, blackberries, raspberries, cinnamon, and honey]

Lunch – 1,074kcals:
• Fruit Smoothie [2 bananas, strawberries, raspberries, blueberries, blackberries, Greek yogurt & honey]
• Peanut Butter, Honey & Cinnamon Sammich

Dinner – 478kcals:
• Three Bean Veggie & Quinoa Goodness [lentils, black eyed peas, green split peas, carrots, corn, green peas, green beans, quinoa, tomato puree]

Snacks – 86kcals:
• Pear

Approx. 2,216 Calories total
[431g Carbs/33g Fat/106g Protein]

Check out my daily eats at:

Which was your favorite exercise move? Which was most challenging? Let us know below.
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Millionaire Hoy
PO Box 53448
CHICAGO IL 60653
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Rates : 0
36 comments
  1. NerhPara / December 2, 2015

    hoy, can wait to do the workout. last workout nearly killed me. thank you
    for all your workouts it changed NY physice very much

    • Millionaire Hoy / December 2, 2015

      +Neer Hirpara Wishing you the best of luck, Neer. I know that you’re going
      to kill it, homie 🙂

  2. Avia Codner / December 2, 2015

    OMG!!!! this was a killer I tell you why it was more so, I’m absolutely
    craaaaazy but I did the pyramid workout then this dumbell workout so I am
    officially exhausted but it feels amaaaaazing lol to get that fist bump
    homie I truly earned it today. Keep em coming thanks.

    • Millionaire Hoy / December 2, 2015

      +Avia Codner MAN!!!! YOU ARE CRAZY, GIRL!!!! You must have woke up on the
      SWOLE SIDE of bed this morning lol. I love it.Way to get that double
      fist-bump action, homie. HUGE RESPECT!!! TRULY!

    • Avia Codner / December 2, 2015

      Swole side of bed !!! your crazyness is contagious what can I say Lol lol
      took an active rest day yesterday went out jogging with my son so decided
      to crush today’s workout and I DID!!

  3. YumYucky / December 2, 2015

    I think I’ll put this one on tap for tomorrow morning.
    Wait… did you just say Yahtzee? LOL!

  4. Annamari Szilágyi / December 2, 2015

    Twerknados were my favourite moves from this workout. :)

    • Millionaire Hoy / December 3, 2015

      +Annamari Szilágyi Thanks, homie. Nearly died on those, so I’m happy that
      it was worth it lol.

  5. Nada Elsaedy / December 2, 2015

    Done with this crazy workout @millhoy :-)

    • Millionaire Hoy / December 3, 2015

      +Nada Elsaedy BOOM!!! Way to rock this workout, homie 🙂 – short workout,
      but it was killer tho lol.

  6. FitForceFX / December 2, 2015

    OMG Halo Burpees! And Twerknado’s are back! Killer workout, Mill Hoy! It’s
    hard to instruct through such an intense workout but you did awesome – as
    always! You set the bar!

    • Millionaire Hoy / December 3, 2015

      +FitForceFX Oh yeah!!! LOL I know that you very well know how tough it is
      to talk while kicking butt, because I was watching your vids this week like
      – “how is she throwing 1,000 kicks and punches while talking and sweating
      up a storm” lol.

  7. Lenula / December 3, 2015

    Great workout Mill, really like how dynamic it was :)

    • Lenula / December 5, 2015

      +Millionaire Hoy I do the same – as long as I can go harder, faster or
      better, I know there is some progress. I hate taking pictures of myself :))

    • Millionaire Hoy / December 6, 2015

      +lenula LOL IKR? It’s helpful to have pics, but I just hate taking them lol

    • Lenula / December 6, 2015

      +Millionaire Hoy Yes!! I always feel like a weirdo, standing here and
      trying to “strike a pose” :))

    • Millionaire Hoy / December 6, 2015

      +lenula Hahaha!!! All of my thumbnail pics are selfies [but with a tripod
      and a remote for my camera] and I have to take like 80 of these pics to get
      the right one lol.

    • Lenula / December 6, 2015

      +Millionaire Hoy Lol, so it takes you more time to make the thumbnail than
      to make the workout, I see! :))

  8. L M Kell / December 3, 2015

    so encouraging in a slaying kind of way..

    • Millionaire Hoy / December 4, 2015

      +L M Kell LOL thanks so much 🙂

  9. Anna Teittinen / December 3, 2015

    I really didn’t get enough sleep last night but I got thru this one this
    morning and felt really good at the end! Great quick workout! I really
    liked doing the ballerina burpees with weights! THX so much!

    • Millionaire Hoy / December 4, 2015

      +Anna Teittinen Thanks, Anna. Those sleepy workout days are TOUGH, so huge
      respect for making it through regardless of that. Usually when I’m tired
      and doing these workouts, I just go 100% enthusiasm and energy to make it
      through. It definitely take a bigger PUSH, but that fist bump at the end is
      even more enjoyable because of it. Respect.

  10. Max's Best Bootcamp / December 4, 2015

    Cool combo on the DB Halo Burpees Mill!

    • Millionaire Hoy / December 4, 2015

      +Max’s Best Bootcamp Thanks so much, Max 🙂

  11. Shack K / December 4, 2015

    man ur workouts really are the best !!!!!!!!!!!!

    • Millionaire Hoy / December 4, 2015

      +Shack K Thanks, Shack!!! Yall gone have me up in here dropping man tears
      with these comments lol [but serious tho lol]

  12. Anne AO / December 7, 2015

    Viewer’s Choices are killin it!! Thanks Mil. ….. Deja vu with eating
    plan…lol

    • Millionaire Hoy / December 7, 2015

      +Anne AO Hahahaha!!! Thanks, Anne. I’m so glad to have that you’re having
      fun – as these crazy workouts are REALLY kicking my butt lol. Oh, and I’ve
      LEGIT been eating the same [or very similar] daily meal for the last week
      lol. It’s just soooooo convenient [not lots of prep time] and those beans
      with veggies have been hitting the spot. Feeling charged and seeing great
      results lol.

  13. David Schaefer / December 23, 2015

    It’s much easier to hear you with that new mic. Good purchase!

  14. Brian Withers / January 12, 2016

    Mr. Hoy, you kick my gluteus maximus but I have never and will never cursed
    you out. Instead, I thank you for what you are doing. There are a thousand
    people out there, maybe thousands, whose lives will be longer and better
    for your efforts. Thank you.

  15. Fernanda Peres / January 23, 2016

    Hey a shout from New Zealand ! Great workout !

    • Millionaire Hoy / January 23, 2016

      +Fernanda Peres Thanks, Fernanda. Much love to New Zealand.

  16. Jennifer Dumont / February 3, 2016

    This was so hard and great! More workouts with dumb bells please!!

  17. Nekaigo / March 22, 2016

    that noise at 13:13 tho XD

  18. mrmarlboro80 / March 25, 2016

    awesome workout! can’t wait to try! Plyo, cardio, and strength all in one.
    This kid’s a genius.

  19. TBTEDDE / July 7, 2016

    This one is a KILLER!! to much failure :-)

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