30-Min Dumbbell HIIT (No Jumping) — Full Body Fat Burn

Get ready for a 30-minute full body HIIT workout with no jumping and just dumbbells! This routine is low-impact but super effective — perfect for training at home without making noise.

We’ll hit strength + cardio together using 5 rounds of 45s work / 15s rest, with a quick 30-second break in the middle. Includes a full warm-up and cool-down so you can train safely and feel amazing afterward.

Workout Structure:
• Warm-Up — 5 exercises, 30s on / 10s off
• Main Workout — 45s work / 15s rest, 30s rest halfway through
• Cool-Down — 5 stretches, 30s on / 10s off

Equipment:

I’m using two 3 kg (≈ 6.6 lb) dumbbells, but choose the weight that feels right for you. If 3 kg feels light — go heavier. If it feels too intense — drop the weight or go bodyweight only.