30 Minute Sweaty HIIT Workout | Bodyweight + Dumbbell Full Body Endurance & Cardio Burn

This 30-minute Sweaty HIIT Workout combines bodyweight and light dumbbell movements for a dynamic full-body endurance and cardio challenge. Using just a pair of lighter dumbbells (10 kg), you’ll move through four progressive bundles designed to build stamina, coordination, and muscular endurance while elevating your heart rate throughout. Each bundle features one bodyweight cardio exercise performed for six total rounds, paired with six dumbbell exercises performed for a single round each. Work intervals are 30 seconds per movement with 15 seconds rest in between, and 30 seconds rest between bundles. The workout builds gradually in intensity, starting with controlled strength and mobility-based movements before ramping up into more demanding cardio and endurance efforts toward the end. No complicated combinations or equipment changes — just an efficient, structured session to challenge both muscle endurance, conditioning and cardio.

Equipment Used: 2 × 10 kg Dumbbells