30-min fat loss
HIIT Express · Dumbbell
Four 30-minute sessions a week. Dumbbells only. High intensity. Maximum burn per minute.
Built for people who don't have time. 30-minute circuits combining strength and conditioning — heart rate stays up, muscles get stimulated, fat goes down. Three rounds of five exercises with minimal rest.
Sample week
The full template is what gets cloned into your account.
Mon
Push Circuit
Dumbbell Bench Press
3×12
Seated Dumbbell Shoulder Press
3×12
Goblet Squat
3×15
Plank
3×45s
Burpee
3×15
Tue
Pull Circuit
Dumbbell Row
3×12 each
Romanian Deadlift
3×12
Reverse Lunge
3×10 each
Mountain Climber
3×30
Jump Rope
3×60s
Thu
Total Body Burner
Goblet Squat
3×15
Dumbbell Bench Press
3×12
Bear Crawl
3×30 ft
Kettlebell Swing
3×20
Burpee
3×12
Sat
Glute + Core Finisher
Hip Thrust
3×15
Bulgarian Split Squat
3×10 each
Single-Leg Romanian Deadlift
3×10 each
Plank
3×60s
Mountain Climber
3×40