30 Minute HYBRID MAX Workout | Dumbbell + Bodyweight HIIT | Burn up to 500 calories

This 30-minute hybrid workout blends dumbbell strength training with explosive bodyweight HIIT movements to deliver maximum intensity, efficiency, and results.
We’ll move through 5 powerful blocks, alternating between dumbbell strength exercises and bodyweight conditioning drills, designed to challenge your full body and push your heart rate into the fat-burning zone. This session is structured to help you burn up to 500 calories, while improving power, endurance, and movement quality — all in one follow-along workout.

Workout Breakdown:

Blocks 1–5 – Hybrid Rounds (Strength + Bodyweight)
• 4 exercises per bundle: 2 with dumbbells, 2 bodyweight
• 35 sec work / 15 sec rest

Block 6 – Sweat Circuits (Cardio Burn + Load Switch)
• 7 movements per bundle: 4 bodyweight, 3 dumbbell
• Bodyweight movements repeat in round 2, dumbbell ones change

Finisher – Hybrid Superset (2x Rounds, No Rest):
• 1 dumbbell + 1 bodyweight movement
• 30 seconds each, back to back
• Raw intensity to end the session strong

The dumbbells I’m using:
• 2x 10KG
(Choose weights that challenge you while maintaining control)

00:00 - Intro
00:22 - Part 1
17:08 - Part 2
27:58 - Finisher