35 Min Dumbbell HIIT for Strength & Fat Loss

No floor work, no repeats—just one powerful circuit designed to challenge your strength, endurance, and balance. This all-standing workout will fire up your entire body and leave you feeling strong, energized, and accomplished! I used a heavy booty band + a set of 5kg/10 lbs + 7kg/15 lbs, 10kg/ 22 lbs + 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. Complete the no repeat circuit of movements 35 secs work/15 secs rest _________________________________ No Repeat Circuit 1️⃣Alt Arnold Press | 7kg/15 lbs 2️⃣Sumo Deadlift Jump | 12.5kg/27.5 lbs 3️⃣Front Squats | 10kg/ 22 lbs 4️⃣O’head Step Back Lunge | 7kg/15 lbs 5️⃣Step Back & Kick (L) side 6️⃣Step Back & Kick (R) side 7️⃣Front to Lateral Raise | 5kg/10 lbs 8️⃣Explosive Curls | 5kg/10 lbs 9️⃣Ground & Pound | 5kg/10 lbs 🔟Pulse Sumo Squats | 5kg/10 lbs ⏸️Lateral Shuffle Touchdown 1️⃣Skier Swing | 7kg/15 lbs 2️⃣RDL | 12.5kg/27.5 lbs 3️⃣Lateral Squat to Curl | 5kg/10 lbs 4️⃣Alt Fwd Lunge Press | 5kg/10 lbs 5️⃣Skater Jack 6️⃣Fwd & Back In & Out Jump *Drink Break 7️⃣X Body Front Raise | 5kg/10 lbs 8️⃣Tricep Kick & Step Back | 5kg/10 lbs 9️⃣Alt Sumo Row Double | 10kg/ 22 lbs 🔟Rainbow Thruster | 10kg/ 22 lbs ⏸️3 High Knees 3 Lateral Jumps 1️⃣Curl to Press | 7kg/15 lbs 2️⃣Kickstand Deadlift | 12.5kg/27.5 lbs 3️⃣Sumo High Row | 5kg/10 lbs 4️⃣FR Lateral Lunge | 5kg/10 lbs 5️⃣Jack Kick 6️⃣Lunge Lunge Jump Jump 7️⃣Snatch | 10kg/ 22 lbs 8️⃣Press to O’head Tri Ext | 10kg/ 22 lbs 9️⃣Speed Goblet Squat | 10kg/ 22 lbs 🔟Ground to Overhead | 7kg/15 lbs ⏸️Russian Toe Taps Finisher 1️⃣SA Swing (L) side | 10kg/ 22 lbs 2️⃣Knee Repeater (L) side 3️⃣SA Swing (R) side | 10kg/ 22 lbs 4️⃣Knee Repeater (R) side 5️⃣Squat Hold Stir the Pot | 5kg/10 lbs *Workout Complete 🔥Burn 335 calories __________________________________ **Total Calories burned will vary depending on your body composition, workout intensity and also 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 make sure to hit subscribe and tick the notification bell so you never miss another workout https://www.youtube.com/c/PennyBarnshaw New Videos every: Sunday Subscriber Count:214604 #standingworkout #norepeatworkout #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