30 Min Full Body Metabolic Workout | Strength & Cardio

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 _________________________________________ Build strength, boost your fitness, and burn serious calories with this 30-minute metabolic workout designed to keep your heart rate high and your muscles working from start to finish. Expect a full-body challenge that leaves you feeling stronger, fitter, and accomplished in just half an hour. I used a bench + a set of 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Bench (optional) ~Floor mat Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~4 Blocks x 3 Rounds ~timed intervals - 30 secs work/10 secs rest ~ Burnout Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~258 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Block 1 Step Ups | 8kg/17.5 lbs Push Press | 8kg/17.5 lbs DB Swings | 8kg/17.5 lbs . Block 2 Snatch | 8kg/17.5 lbs Bent Over Rows | 8kg/17.5 lbs Mountain Climbers . Block 3 RDL | 8kg/17.5 lbs Renegade Row | 8kg/17.5 lbs Devils Press | 8kg/17.5 lbs . Block 4 Kick Throughs Squat Hop Burpee Bicycle Crunch . Finisher 3 x(20 secs work/20 secs rest) Running Ma *Workout Complete 🔥Burn 258 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://www.epidemicsound.com/playlist/qomte0xcz608s9afq2wy7s719uauukjx/ ________________________________________________________________ 📲 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: 👉What’s your favourite metabolic move—snatches, swings, or burpees? #garagefitnessgirl #metabolicworkout #metcon