A Strength and Cardio Workout That Boosts Your Metabolism

Get strong, sweaty, and seriously conditioned with this 30-minute full-body workout. We’ll move through one no-repeat circuit of compound strength and cardio-based exercises that challenge every major muscle group and fire up your core — all in one powerful round. 💪 🛠️ This time-based session uses just dumbbells and your bodyweight to blend strength and cardio seamlessly. You’ll move with intent, lift heavy where it counts, and leave with a full-body burn. 👉🏼 I’m using a set of 7kg / 15 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 No-repeat full-body circuit HIIT finisher at the end ~30 minutes total including warm-up & cool-down Burn: ~230 calories (approx.) ___________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Strength Training” or “HIIT” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Main Circuit (No Repeat): 1️⃣ Alt Sumo Deadlift High Pull 2️⃣ Push Press 3️⃣ Alt Crossbody Deadlift 4️⃣ Front Squat to Curl 5️⃣ Gorilla Row 6️⃣ Squat Clean to 2 Reverse Lunges 7️⃣ Static Lunge to Press (Right) 8️⃣ Chainsaw Row (Right) 9️⃣ Static Lunge to Press (Left) 🔟 Chainsaw Row (Left) 1️⃣ Z Snatch 2️⃣ Bear Renegade Row to 2 Plank Jacks 3️⃣ DB Pullover to Leg Extension 4️⃣ Alt Kneeling Clean & Press 5️⃣ Plank DB Pull Through 6️⃣ Kneeling Triceps Extension 7️⃣ Hollow Hold Leg Lower 8️⃣ Snatch to Lunge (Left) 9️⃣ One DB Thruster 🔟 Snatch to Lunge (Right) 1️⃣ DB Knee Repeater (Left) 2️⃣ Single Arm Devil’s Press 3️⃣ DB Knee Repeater (Right) 4️⃣ Lateral Jump Over DB 🧨 HIIT Finisher (Bodyweight Burnout) 1️⃣ Standing X Body Crunch 2️⃣ Clap Kicks 3️⃣ Spider-Man Mountain Climbers 4️⃣ Surfer Punch 5️⃣ Squat to Crossbody Crunch 6️⃣ Switch Burpee ___________________________________________________________________ 💌 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 Flat Bench: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=50e3ecuasebc32oddtoz7abqp4kc3p0n ___________________________________________________________________ 📲 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 combo move made your heart rate spike the most today? 😅👇 #conditioningworkout #dumbbellworkout #garagefitnessgirl