25 Min Full Body Strength Cardio Burn

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ Short on time but still serious about results? This 25-minute standing strength & cardio workout hits every major muscle group with a no-repeat 40/15 circuit that builds lean muscle, boosts fat loss, and leaves you feeling strong from head to toe — no wasted minutes. I used a set of 3kg/6.5lbs + 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~1 x No Repeat Circuits ~timed intervals - 40 secs work/15 secs rest ~25 minutes total including warm-up & cool-down 🔥 Burn: ~223 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “High Intensity Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: 1️⃣ Heels-Elevated Goblet Squat | 10kg/22 lbs 2️⃣ DB Toe Taps | 10kg/22 lbs 3️⃣ Double Pulse Reverse Lunge  | 10kg/22 lbs 4️⃣ 3 Skater Hop Jump 5️⃣ Alt DB Push Press  | 10kg/22 lbs 6️⃣ High Knee Punches 7️⃣ Arnold Press  | 10kg/22 lbs 8️⃣Shuffle Punch (Switch) 9️⃣ RDL  | 10kg/22 lbs 🔟 Lateral Lunge Floor Taps 1️⃣ One DB Crush Row  | 10kg/22 lbs 2️⃣Lateral Skier Swing 3️⃣ Alt Sumo Squat High Row  | 10kg/22 lbs 4️⃣Squat Star Jack 5️⃣ Alt Kickstand Deadlift  | 10kg/22 lbs 6️⃣ Drop Squat Switch 7️⃣ Alt Hammer Curl to Press  | 10kg/22 lbs 8️⃣Shuffle Jack 9️⃣ Tricep Extension  | 10kg/22 lbs 🔟 Ground & Pound | 3kg/6.5lbs 1️⃣ One DB  Thruster  | 10kg/22 lbs 2️⃣Broad Jump Shuffle Back 3️⃣X Body Knee to Elbow  | 10kg/22 lbs 4️⃣Running Man Non Stop Finisher x 30 secs work 1️⃣Side Crunch Repeater | 3kg/6.5lbs 2️⃣Sumo Squat Hold Punch | 3kg/6.5lbs 3️⃣Side Crunch Repeater | 3kg/6.5lbs *Workout Complete 🔥Burn 223 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=hpmofpr9qm9ft7ydm4yoxb5qgm8azw12 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Are you training for fat loss, muscle building, or both right now? #garagefitnessgirl #standingworkout #strengthandcardio