35 Min Total Body Metabolic Burn | Strength + Cardio

Torch calories and build lean strength in just 35 minutes with this sweaty total body metabolic burn. You’ll combine strength and cardio moves in fast-paced circuits that boost fitness, sculpt muscle, and leave you energised. I used a set of 5kg/11 lbs + 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 ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________ ⏱ FORMAT: ~Timed Intervals: 35 secs work/15 secs rest ~2 Rounds ~Cardio Finisher ~35 minutes total including warm-up & cool-down 🔥 Burn: ~287 calories (approx.) ________________________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣1½ Front Squat | 8kg/17.5 lbs 2️⃣Sumo Deadlift High Pull | 8kg/17.5 lbs 3️⃣Pausing Jump Lunge 4️⃣Back Fly to Kickback | 5kg/11 lbs 5️⃣Plank Jack Shoulder Tap 6️⃣DB Toe Touches | 5kg/11 lbs . Circuit 2 1️⃣Push Press | 8kg/17.5 lbs 2️⃣Chainsaw Row (L) side | 8kg/17.5 lbs 3️⃣Chainsaw Row (R) side| 8kg/17.5 lbs 4️⃣Kneeling Clean | 8kg/17.5 lbs 5️⃣DB Kick-Throughs | 8kg/17.5 lbs 6️⃣Bicycle Chest Press | 8kg/17.5 lbs . Circuit 3 1️⃣2 DB Hang Snatch | 8kg/17.5 lbs 2️⃣Alt Arnold Press Thruster | 8kg/17.5 lbs 3️⃣Sumo Deadlift Walkout | 8kg/17.5 lbs 4️⃣3 Skater Jump Hop 5️⃣Speed Curls | 5kg/11 lbs 6️⃣Heel Taps . 🧨 Finisher - 2 x (30secs work/no rest) 1️⃣DB Swing | 8kg/17.5 lbs 2️⃣SA Devils Press (Alt) | 8kg/17.5 lbs 3️⃣Running Man __________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “High Intensity Interval Training” or “Workout” depending on your weights, pace, and intensity ________________________________________________________________ 💌 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=nulg5t26xs90h6ms6s4fz9qig1dqdxgt ________________________________________________________________ 📲 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: Which do you find tougher — the strength or the cardio bursts? #metcon #metabolicworkout #garagefitnessgirl