30 Min Strength & Cardio Workout for Weight Loss

Build muscle, burn calories, and maximize your time with this full body that will have you powering through supersets of strength moves followed by cardio blasts to get you strong and sweaty in under 30 minutes. I used a set of 3kg/6.5 lbs + 6kg/13 lbs + 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. There are 10 Supersets that make up this full body dumbbell workout. Complete each superset for the sets & time scheme prescribed below. Strength Exercise: 2 sets x 30 Secs work/15 Secs rest Cardio Exercise: 1 set x 40 seconds work/20 rest __________________________________ Superset 1 1️⃣Thruster | 6kg/13 lbs 1️⃣Heel Tap Jump Squat . Superset 2 2️⃣Deadlift to Row | 8kg/17.5 lbs 2️⃣Sprawl Donkey Kick . Superset 3 3️⃣Fwd Lunge & Curl | 6kg/13 lbs 3️⃣Skater . Superset 4 4️⃣Front to Lateral Raise | 3kg/6.5 lbs 4️⃣Commando Plank Jack . Superset 5 5️⃣Front Squat to Calf Raise | 8kg/17.5 lbs 5️⃣Burpee Kick-through . Superset 6 6️⃣Sumo Deadlift to Curl | 6kg/13 lbs 6️⃣Lateral Jump Squat Over DB . Superset 7 7️⃣Reverse Lunge to Upright Row | 6kg/13 lbs 7️⃣Double Pulse Jump Lunge . Superset 8 8️⃣Bridge Chest Press | 8kg/17.5 lbs 8️⃣Surfer Burpee Punch . Superset 9 9️⃣Tricep Kickback | 3kg/6.5 lbs 9️⃣Pausing Mt Climber . Superset 10 🔟Man Maker | 6kg/13 lbs 🔟Russian Toe Taps . Abs Finisher 1️⃣Extended Reverse Crunch 2️⃣Plank Knee to Elbow 3️⃣Butterfly Situps 4️⃣Plank Ankle Tap Crunch *Workout Complete 🔥Burn 290 Calories **Total calories burned will vary depending on your body composition, workout intensity, and fitness level. I recommend these Amazon Products: Large Exercise Mat:https://amzn.to/3sIpRUq 15 Pounds Dumbbells:https://amzn.to/46kpPzP 20 Pounds Dumbbells:https://amzn.to/3sIpwB8 30 Pounds Dumbbells:https://amzn.to/3QC3isM 3 Tier Gym Rack:https://amzn.to/3G4ctNq A Frame Gym Rack:https://amzn.to/3MJMQWh Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you. Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! http://buymeacoffee.com/pennyb Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 https://garagefitnessgirl.app For more videos like this weight loss strength training make sure to hit subscribe and tick the notification bell so you never miss another weight loss strength training at home or weight loss strength workout https://www.youtube.com/c/PennyBarnshaw New Videos every: Friday Subscriber Count:208,585 #weightloss #strengthtraining #garagefitnessgirl FOLLOW ME Website: https://www.garagefitnessgirl.com Instagram: https://www.instagram.com/garagefitnessgirl/ Facebook: https://www.facebook.com/pennyfitnessfastpt/?ref=bookmarks Pinterest: https://www.pinterest.com.au/pbarnshaw/ DISCLAIMER This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk Thank You For Following Along Penny xo