30 Min Strength Training for a Lean & Strong Body

This low impact, high intensity strength workout is designed to build lean muscle, fire up your metabolism, and accelerate fat loss—all in just 30 minutes. With smart circuits and purposeful movement, you’ll feel strong, energized, and one step closer to your goals.💪 👉🏼 I’m using a set of 7.5kg / 16.5 lb + 10kg/22 lb dumbbells, but you can scale up or down based on your current strength level and workout goals. _________________________________________________________________ 💪 EQUIPMENT NEEDED: Dumbbells Floor mat Optional: water, towel, space to move! __________________________________________________________________ ⏱ FORMAT: 40 sec work / 20 sec rest 3 circuits of 4 exercises Complete each circuit twice Full Body Finisher ~30 minutes total including warm-up & cool-down Burn: ~257 calories (approx.) ___________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Strength Training” or “HIIT” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Deadlift to Bentover Row | 10kg/22 lbs 2️⃣Lunge Clean & Press (L) side | 7.5kg/16.5 lbs 3️⃣Lunge Clean & Press (R) side | 7.5kg/16.5 lbs 4️⃣Renegade Row & Rotation | 7.5kg/16.5 lbs . Circuit 2 1️⃣Alt Arnold Press Thruster | 7.5kg/16.5 lbs 2️⃣Sumo Deadlift | 10kg/22 lbs 3️⃣1 1/2 Goblet Squat | 10kg/22 lbs 4️⃣Hang Snatch | 10kg/22 lbs . Circuit 3 1️⃣DB Pullover to Leg Lower | 7.5kg/16.5 lbs 2️⃣Sit-Up Press | 7.5kg/16.5 lbs 3️⃣DB Russian Twist | 7.5kg/16.5 lbs 4️⃣Plank DB Touch | 7.5kg/16.5 lbs . 🧨 Full Body Finisher (Dumbbell Fire) 1️⃣Alt DB Squat Clean | 10kg/22 lbs 2️⃣DB Swing | 10kg/22 lbs 3️⃣DB Pull Through | 10kg/22 lbs 4️⃣DB Alt Toe Touch | 7.5kg/16.5 lbs ___________________________________________________________________ 💌 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=29apkzpbbbsu3k7eqifzrb3ioe8o16vs ___________________________________________________________________ 📲 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: Did you feel the burn in round two? 😅👇 #strengthtrainingforwomen #fatlossworkout #garagefitnessgirl