Build full-body strength and boost your metabolism in just 30 minutes with only a pair of dumbbells

This short superset routine works muscle all over your body, raises your heart rate, and burns fat, even when you're short on time

Man training with dumbbells outside
(Image credit: Getty Images)

There are benefits to splitting your training sessions to work specific areas, like your legs or arms, but full-body sessions are a great way to target every muscle group, even when you have a packed schedule.  

So, if you're short on time, this 30-minute full-body workout will fire up your metabolism, strengthen your muscles, work your core, and burn fat, and all you need is a yoga mat and a set of dumbbells

The routine comes from YouTube fitness dual TIFF x DAN, who have compiled an efficient total-body blast, complete with a short high-intensity interval training (HIIT) finisher and a quick cool-down session. 

The workout includes a mix of compound movements (like sumo deadlifts, squats, and lateral lunges) along with isolation exercises, like biceps curls, that target everything from your shoulders to your legs and engage your core muscles too.

Organized into several supersets, so you'll do two different exercises back to back for 30 seconds each (60 seconds per superset) before taking a 30-second rest, followed by another two-move superset. 

Watch TIFF x DAN's 30-minute full-body dumbbell workout

Supersets have been popular for a while, but according to a 2022 study published in the Frontiers in Psychology, this format can 'enhance training efficiency' by 'stimulating several muscle groups in a shorter time,' so you'll work smarter, not harder. 

Plus, this workout also includes a short HIIT workout finisher with explosive moves like high knees, jump switch lunges, and squat jumps to complete. So it's ideal if you want to build muscle, but also raise your heart rate to get the fat-burning benefits of HIIT. 

During a HIIT session, you'll increase your heart rate, so you burn more energy than during a typical slower-paced workout. This is why many people use a HIIT work for fat loss if they're trying to drop pounds. 

If you're new to supersets or HIIT, once completing this workout, you may find you get a case of delayed-onset muscle soreness — otherwise known as DOMS. But that's where hitting your daily protein goals can come in. 

Foods high in protein (like chicken, tuna, or peanut butter) can help promote recovery, boost your lean muscle growth, and help you stay fuller for longer. 

Or if you're struggling to hit your protein goals via your plate, supplements like the best protein powders for women can be just as good. Especially if you blend them into a hydrating post-workout smoothie

Becks Shepherd

Becks is a freelance journalist and writer with more than 7 years of experience in the field. She writes health and lifestyle content for a range of titles including Live Science, Top Ten Reviews, Tom’s Guide, Stylist, The Independent, and more. She also ghostwrites for a number of Physiotherapists and Osteopaths. 

Health has been a big part of Becks’ lifestyle since time began. When she’s not writing about the topic of health, she’s in the gym learning new compound exercises. And when she’s not in the gym, she’s most probably reading.