30 Min. Light Dumbbell Full Body HIIT Workout | Day 06 – 30 Day Full Body Burnout

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This 30 Min. full body light dumbbell workout features the explosive HIIT that you guys love, but we're packing on a few extra lbs for added strength and to really push our bodies to the limit. Today we're using light weights, but this is definitely no lightweight workout. This workout is designed to help you tighten your body, build strength, and burn lots of calories, while keeping things fun. Are you ready for this challenge?

[Est. Calories Burned: 236-497]

In this Cardio HIIT workout we're using light weights [5-15 lbs], but this workout can be completed without weights. We're going for 30 minutes straight, so remember to stay hydrated, take breaks when needed, and that modifications are always welcome and encouraged. This workout consists of 3 circuits with with rounds ranging from 30-45 seconds – followed by a 2.5 minute burnout challenge round. We're going to kick this workout off with a warm-up and end with a cool-down stretch after completing this intense workout.

Workout Breakdown:

Warm-up/Stretch — 00:28 / 02:58
Water Break — 05:58

Circuit 01:
01 — Weed Pullers — 06:28
02 — Shuffle Presses — 07:13
03 — ISO Press Lunges — 07:58
04 — Weighted Tucks — 08:43
05 — Plank Row BRPS — 09:13
06 — S2S Push-Ups — 09:58
07 — Lawnmower Reachers — 10:43
08 — Press Jacks — 11:28
Water Break — 11:58

Circuit 02:
01 — Dbl Squat Kicks — 12:27
02 — High Knee Hurdle Pauses — 13:12
03 — Switch Feet Curls — 13:57
04 — S2S Squat Curls — 14:42
05 — Push-Up Rows — 15:12
06 — Slow-Mo Push-ups — 15:57
07 — Balance Tris — 16:42
08 — Mt. Climbers — 17:27
Water Break — 17:57

Circuit 03:
01 — S2S Curl Hops — 18:27
02 — Alt. Squat Lunges — 19:12
03 — Ballerina Hops — 19:57
04 — Brisk Marches — 20:42
05 — Power Runs — 21:12
06 — Gecko Press Burpees — 21:57
07 — In & Out Flys — 22:42
08 — Pulse-Ups — 23:27
Water Break — 23:57

Burnout!!! — Strongman Championship!!! — 24:27
Water Break — 26:57

Cool-down Stretch — 27:27

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
26 comments
  1. Millionaire Hoy / August 7, 2014

    +Pamela May Thanks so much!

    • Khan Bhai / January 8, 2016

      +Millionaire Hoy what should eat after this hard cardio??? plz reply

  2. Lindsi Weis / May 6, 2015

    I loved this one, it was super intense! You’re great!

  3. Kelly Stretton / July 3, 2015

    Maaaaan! Awesome!! Thank you for workouts. They’ll probably change my life!

  4. lurea robertson / July 20, 2015

    IT WAS TO MUCH FOR A 9 YEAR OLD LIKE ME .

  5. Ricardo Montoya / August 20, 2015

    Nice one, I couldn’t keep up tho, gotta make the next ones count

  6. TheSurferblonde / August 28, 2015

    Been following for a while, love these hybrids. Love the comment about “you
    will fail.” In a fitness journey, it’s so important to talk about
    imperfection, especially for someone like me who suffers from severe
    anxiety and turns to yoga and these types of workouts as a release. Thank
    you so much Hoy! Top tier trainer 🙂 love and blessings to you and the
    fam.

  7. P3acexL0veScr1be / September 14, 2015

    Day 6 complete! I had to use two 5 pounds because the last time I tried
    more with a dumbbell workout (about 20 or so) it ended up being too much
    and I got major headaches. With the added cardio this quite a workout. Next
    dumbbell one I’ll increase it to one 5 and a 10. Never have I felt a more
    deserving rest day tomorrow :)

  8. joshua palumbo / December 17, 2015

    this is EXACTLY what i was looking for. THX

  9. toto Turki / January 12, 2016

    Can “14” years old boy do this training?? , I mean the dumbbell work out !

    • toto Turki / January 12, 2016

      I mean is their gonna be any effect on growth , cause I heard that the
      growth period is at the 14 age and the dumbbell will not make you tall any
      more, in another words it will make you at the same heigh you are in now
      pleas correct me if I’m wrong :/

    • Hardned / March 5, 2016

      +toto Turki no it wont affect you, infact alot of athlete started lifting
      weight at this time, some started at 12

  10. Kimberly Halladay / February 16, 2016

    Ok, that was really hard but I did it! Yay! I have tough time keeping my
    lower back pressed to the floor but I am focusing on tightening core and
    not letting my low back arch. Thanks!!

    • Millionaire Hoy / February 16, 2016

      +Kimberly Halladay Thanks for kicking butt and working to improve your form
      and challenge yourself with this workout, Kimberly 🙂

  11. Philip Jeffers / March 3, 2016

    Hoy, You are knocking me out man! Thank you, I feel great everyday and look
    forward to this beating. .. keep bring’in IT

  12. Jutsu / March 22, 2016

    nice dancing

  13. Yoeli Guerrero / March 26, 2016

    Love it !!!

    • Millionaire Hoy / March 27, 2016

      +Yoeli Guerrero Thanks, Yoeli 🙂

  14. Carrie Wolters / April 9, 2016

    I’m working my way through the 30 (maybe 90?) days and I LOVE that every
    day is different, I was getting so bored and burnt out with workout
    programs that had me doing the same 1 or 2 vids every week or even multiple
    weeks. And with you I feel like I’m getting a full body workout – Thank
    you!

  15. CnD Rom / May 12, 2016

    Just want to let you know how much I appreciate your 30d challenge… I
    love the day-to-day variation, I love that it challenges me, and I love
    that it is clean/wholesome – no bad language or innuendos etc. Thank you.

    • Millionaire Hoy / May 12, 2016

      +CnD Rom Thank you SO VERY MUCH for your support and I’ll continue to keep
      these workouts clean and wholesome 🙂

  16. Stacy Elsey / May 17, 2016

    Loving it. Day 6…done! I have told so many people about you already.

  17. Teresa Castro / June 3, 2016

    I must be crazy but, I’m on a roll, baby!! Combo day #05 and #06 b2b non
    stop!! I feel great but Oh Mama Oh Papa Oh Brotha Oh Sista!!!! Feelin’ good
    & hype! Day #05/06 Overkill ;)

    • Millionaire Hoy / June 4, 2016

      OH YEAH!!!! You’re definitely CRAZY – but in the best way possible lol.
      Keep on KILLING IT!!! ???

  18. Juan Montano / July 29, 2016

    do the full body workouts replace cardio

  19. Nauman Iqbal / August 1, 2016

    As odd as it sounds the quickest way to replace dumbells for me was using
    milk gallon I mean it works it’s 8.2 pounds ? when I used to go to the gym
    I used to lift 25 pounds but since I can’t drive or walk because it’s a bit
    far for me

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