The 30-Minute Total Body Burner Workout to Torch Calories with Dumbbells!
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- Опубліковано 19 вер 2024
- Get ready to burn calories and tone up with this 30-minute total body burner workout! In this video, I'll show you how to maximize your calorie-burning potential in a short amount of time, so you can stay fit and healthy. Get ready to feel the burn and get your sweat on!
Remember, the more lean muscle you have, the more of a calorie burning machine your body will become!
WEIGHTS are where it's at!!!
This workout will help you build strength, tone up and stay fit. Get ready to sweat and burn calories with this comprehensive 30 MIN total body strength training workout with just dumbbells.
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CDornerFitness LLC strongly recommends that you consult your physician before starting any exercise program.
You should be in good physical and mental condition and be able to participate in the exercises.
You should be aware and understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge CDornerFitness from any and all claims or causes of action, known or unknown, arising out of CDornerFitness negligence.
physical and mental condition and be able to participate in the exercises.
You should be aware and understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge CDornerFitness from any and all claims or causes of action, known or unknown, arising out of CDornerFitness negligence.
Fast step aerobics workout intermediate step class advanced step workout aerobic fun aerobic cardio
POUNDS TO KG CONVERSIONS
5lb - 2.5kg
8lb - 3.5kg
10lb - 4.5kg
12lb - 5.5kg
15lb - 7.0kg
17lb- 7.5 kg
20lb - 9.0kg
25 lb - 11.5 kg
30lb - 13.5 kg
35 lb - 16.0 kg
40 lb - 18.0 kg
Calorie count was over 250 but energy boost was 1000 ❤ Thank you for helping me start regular strength workouts
A couple weeks ago I finally got PRESSURED to start doing the strength training workouts with the cardio. I was surprised with this one I burned 307 calories!
❤❤❤❤
I was sooo happy the last round was 30 seconds. I was sweating and got a great full body workout! Thank you!
I hardly burn any calories during the weight lifting classes. 62 today, but I'm hot, sweaty, and breathing hard and not cold anymore.
This is the perfect workout to modify if you're recovering from an injury! The repeat moves made me feel like I could start slow and work my way up. I used little or no weight on the first round, and that really helped warm me up and ease into it, gradually adding weight to the next few rounds. Chris, I so appreciate your precise explanation of form, too, which is so helpful!! Even with modifications, I still am sweating. I don't focus on calories burned. I just like the way I feel when I exercise. I will say that lifting weights has me feeling stronger, not just physically, but I feel more confident mentally, too. It really is a total mind-body connection! I'm so grateful to be part of this community💓.
Great job Em!!! So glad you are on the mend!
Got myself off my deathbed to do this. Recovering from God knows what viruses my wee one had, so needed to rebuild strength. Had to use lighter weights, but it felt good to be in the groove somewhat, again. This is the best community ever@ thank you Chris!!
I did the first round, will come back to this....
Thank you Chris and Nastia for pushing me to do more! In the bonus round, crushed 15lbs in the squat press and 20lbs in the hammer curls, what the WHAT ?!?! I know I did the work, but you MADE me! Ha!
This is amazing! Thank you for sharing, one day I will be crusshing 15lbs too 😅
I hate when I have to miss lives but always look forward to not only getting the class done but also laughing with the always included entertainment. Amanda may need a bigger rack for that ball. 🤣😂 Great one Chris and Nastia. Oh and it was 237 calories with efficient calorie burning muscle (24/7) building done!!
I was short on time and did this one again. Still dripping with sweat. The reason I workout daily is because it helps me with anxiety and a monkey mind. You and your workouts make me want to train, work hard and have fun while doing that. Thank you 🙏
YES YES!! I feel ya Sandy!
You were NOT lying when you called this a super sweaty workout! Dripping!! Loved your reclassification of third round to a "bonus." Guess what, you'll be shocked. I slowed that third round to .75 speed and I think wound up doing each move 45 seconds again. I don't need a doctor to tell me I have OCD! Nastia with her "round 4" comment - she is a riot.
How did you slow it?
@@debeconomou745 At the bottom of the screen, when you are playing the video, there is a gear symbol, for "Settings." Click on it and you will see "Playback Speed." You can choose a pre-set, or type in your own speed. Sometimes for step I speed it up. 1.25x is usually too fast, so I'll manually increase it to 1.1 x. But not often. I like slowing it down on strength classes, so I don't feel rushed through my reps.
@@AfterPartyAlex thnx! For strength, in order to do exactly what your saying, I've been rewinding and going back, but yesterday I wanted to do exactly your procedure!!!!
haha, thanks Alexandra! Glad you enjoyed the workout :)
@@Nastia_Khilko So you are Anastasia!!! I didn't realize we'd been using your nickname all this time!
Thank you Chris for offering these full body lifting classes! This is really what I need more of and I just need it to be fun or I may not do it. You make it all fun!!!
A great 30 minutes full body. The time flew by. You always make it fun, teaching on your own or with one of your fab guests. Well done, Nastia! Thank you, Chris!
It’s true! My heart rate did go up during this workout! I also am sweaty, not as much as an hour-long fast step session, but enough that I’m feeling good! Strength training is so important as we age. Research shows that it improves bone density as well as all the other benefits Chris, and others in the comments.
THanks so much kathy!
Who knew I'd enjoy strength training one day. 🤷 I have to modify some exercises, but sometimes I can do more than I think. Thank you for my not wanting to be a cardio queen. 💖
I love your shorter strength workouts when I don’t have a lot of time in the mornings. I was definitely sweating!
My fav strength so far :)
Calorie Count: 271, This was my first workout back in several weeks after a busy/difficult season. Felt great! Thanks!
yes, very sweaty!!!! great workout, thank you Chris!
This one went straight to my favorites playlist; love a 30 min (more or less) strength workout, especially when you have a guest!
thanks Robin! (this is Nastis :) )
Chose this one again this morning as I felt the need for strength training. Excellent 30 minute full body workout! You can see how much progress Nastia has made in less than a year. Beautiful!
This was such a good total body workout! The fact that you got it all in half an hour is a testament to your genius! Thank typo for à Brest workout Chris!
Full body major sweat fest!!!! Chris and Nastia make this challenging class fun❤. Thank you both😘
Thanks Shelby!
You definitely said 2 rounds at the beginning LOL. But I actually loved the lightning speed third round because I knew I could push through for the 30-second intervals. 216 calories burned in 35 minutes! 💪🔥
Everyone needs strength training. Thanks again!
Awesome workout Chris! I was sweating so much! I don't calorie count but according to my watch it was 212. I love weight training, always feel strong & energised afterwards. Thank you Chris & Nastia ❤
Woot woot! 30 min!
3:20 thank you, Nastia, for showing"what not to do."☺️
11:40 I find the 1-legged deadlift works my "under-butt."
15:00 I need a recipe for Irish Soda Bread.
26:40 AGAIN!? I think I'm gonna die. 🥵
28:20 even backwards (which I can read in reverse) your handwriting! Holy underwear! 😆
You mentioned calorie counting at the end. I never count calories, I eat clean. Am example of how this has worked for me is I knew I was going to the Chinese buffet so I was more careful all week before that about what I ate and stayed away from packages and processed foods.
The next day I got on the scales (I use it once a week for good measure) and I had not gained an ounce from the previous week. I am a small person and before I went clean eating I would gain 5lbs the day after a buffet.
BTW, longest 30 min of my life! 😅
Ahaha, this is Nastia. You are always welcome 😂
You said 3x. Do it once and repeat twice = 3. Love this fast format!
Loved this! I think you do say TWICE at the beginning … but you often “push the truth” shall we say when it comes to reps! The third time through - I’m not gonna lie - was hard! But I lightened the weights and focused on form and fortitude!! And the Russian crab 🦀 got me through.
❤️🇨🇦🍋
Thanks to a broken fridge I am once again short on time and this came in clutch! Thank you. Also enjoy your contempt of diet culture. I agree with you so hard!😊
Loved this total body workout! And I liked the 9:15 start time. Sometimes 9:00 is just a bit too early for me (though I usually make it on time). 9:15 gives me just the few extra minutes I need to be truly ready. Please consider offering the 9:15 time slot again - occasionally. One more thing, like I said in the live chat - in addition to all the great physical benefits of exercise, research shows that it also helps delay or even avoid dementia in older people.
Thanks so much Annie!!
Great full body workout! Love compound moves! I had to turn my fan on! Thanks Chris and Nastia! ❤️💪🏻
I did not know weights could make you sweat! And your messages re calories are helpful to so many out there. Strength is so much more important as you age. Thank you!
YAY!! I am so happy to get that message out! I really think most people think weights are boring and not a good workout! Great job!
Please don't go crazy with the numbers. Fitness trackers are not accurate and are just to give you an idea. But since asked I burned 266 calories.
Thank you for another awesome workout.
TOTALLY RIGHT!!! Plus with strength training, you are helping your body become a calorie torching machine!! ❤️❤️❤️ Thank. YOU!
this workout was sooooo great.....in the 2 and 3 round i take heavier weights....a calorie burner.....no rest between the moves is the burner😊❤thx dear chris and my favorite guest nastia 😊❤
Perfect quickies for the full body works great on these busy Monday's
Love your strength and mobility workouts. Thank you so much!
This was awesome. Bumped my weights where i could and told myself i was just getting stronger! ❤ it!
Dawn here - getting in my morning workout on the road and a fellow fitness enthusiast was intrigued by this video. She joined in and Gail,who was visiting her daughter, is now a subscriber 🎉 xoxo
After 6 weeks of not working out due to surgery, this is my first workout other than gentle walking.....ooooh I'm so happy to be back and to lift heavy (slowly I'll get back to where I was and beyond!)
Thanks Chris!!!
Welcome back Rene!! Yes, take it easy and just do the best you can!! So happy you are back !
@@CDornerFitness thanks friend! 💓 I'm happy to feel a part of the community again. 🙌
Behind in getting to this one with daylight savings (AZ doesn’t change so now lives are at 6 AM again) and am so happy to do it today. WOWZA! Sweaty fun time with you and Nastia 😊 My heart rate was up and my muscles were shakin’. Thanks for all you do to keep us fit, Chris 💗
You rock!
197 calories and sweaty! Feeling stronger. Thank you!
WOO GO KATHLEEN!
Worked up quite a sweat in 30+ minutes. You and Nastia have so much fun!🥰
thanks Deb 🥰
Always love to see Nastia, she's funny AND a champ! The three-round format is great...in the event you have to cut it short for any reason you still feel like you did something good for your whole body. Those back lunges bringing your knee to the floor - I only managed a few of them on each side, BUT I couldn't come close to doing even one full one just a few months ago!! Another coup for me today! Keep trying!! ❤️
Great job Amber!!!
This is a great full body workout. I actually did it yesterday and I’m still feeling pretty sore today. I was able to up my weights and keep good form though which is great. 💪🏻
Great combo of cardio n weights 💪. Gets the heart ❤️ going and works the arms n legs good and good for the core 😊
thanks Chris & Nastia, enjoyed!!
Glad you enjoyed it
Great full body workout!! So much fun! My son joined me for the workout and told me afterwards he was definitely feeling his legs! Thanks soo much!!
I love the quicker full body workouts! The combo moves are fun and challenging! I’m making a commitment to myself to do two full body workouts a week, in addition to the cardio that I love. Started this week with this one. So good!
You're so welcome! Thank Kimberly
Great way to start my morning before work!
I kept needing to channel the comment "I am strong like bear" to get through this one. Phew. Glad I decided to "easy" on myself and stay light with my weights. I was struggling toward the end. But I finished! Thanks for this challenging one Chris. Always nice to see Nastia.🙂
HAHAHAHH You rocked it!!
aww thanks Gina!
😊 just did it again with modifications good class for recovery after surgery (a few months ago) with physio guidelines. Thanks heaps everyone and I like the advice you gave about cal count. Ta 😊 💪
I’m kinda proud of myself. After a 6 hour drive today, I would normally do a cardio workout, but instead I chose this strength one. Glad I did! Thanks Chris & Nastia!!
Great job! WOOO So happy you are back safe!
Send grandbaby photos!!!!! Hope your visit was amazing!
glad you enjoyed it 🥰
Always great fun when Nastia visits! Also helpful to show the little tweaks to improve my form, thank you ladies!
I love that about having her too!! It is fun for me to help her make some tweaks!!
Wonderful highly effective workout in such a short space of time
I LOVED this work out! Got my heart rate up, lots of sweating, but I hardly noticed because I was having fun. :)
Wonderful!
Thanks Chris!!! I love this one. Challenging but done in 30 minutes!!!
Great short full body. I got going a little later today and this was perfect to still get something in, and it still made me sweat even though it was shorter. Thanks so much! 🙂
Loved this one!! Thank you!!
Awesome full body workout today! Thank you Chris and Nastia! I burned 220 calories. I would rather do strength because it definitely has changed my body for the better.
Hi Mel, this is Nastia 😊 also sending you a thank you message for working out with us ❤
I always sweat, but this was super sweaty even for me for a 30 min strength workout. Loved it! My favorite move was the staggered dead lift/row. Thank you!
Great w/o, as always! I DID sweat for sure and torched 221 calories. Just missed doing this live and it would've been my first. Catch you another time.
Awesome total body workout with compound moves! First time exercising in 3 weeks due to illness and family stuff. Thank you so much for being there for us Chris!
Welcome back!
I tried this for the first time and really liked it! Thank-you. I will be doing it again for sure! Tracey
I love a quick and effective workout…pumped that it was only two rounds…at first! Hahaha! Trainers tell different time!❤
Thanks for a great Monday morning workout! Feeling good and well-worked. Thanks, Chris and Nastia!
Our pleasure!
Thanks for working out with us 😊❤
This was seriously challenging, and a prime example that a workout doesn’t need to be an hour long to be effective! I’m going to have nightmares tonight about those squat presses… they are the most challenging compound move for me. 307 calories burned in a half hour isn’t too shabby! 😻
Am I sweating? Yes I am. My weights are heavy; the legs workout is tough and am groaning. Can't imagine I bossed last week's workout and am already struggling on Monday. Oh help for the remainder of the week. Am turning up though. Nice shout out, thanks and also, nice co-ords
Awesome workout Chris! Was so happy for the 30s moves for the third round.
This is one of my fave strength workouts! Def saving this one! Had me seriously sweating as if I was doing kickboxing.
My heart got up to the mid 150s and my calorie burn was 355. Nice!
Thanks so much!
Great full body, especially after the intense abs :-) You DID say it was three rounds at the beginning - you said "we'll repeat it twice". I think some people just heard "twice" ;-) You are vindicated 😄
OH OK!!!!! YES!!!! THANK YOU DIANE LOL!!!!! I really thought I said
Caught out by the time change in the US. So missed live but still enjoyed a great workout. Lunges are my nemasis but I'll stick at them and conquer!! Sweaty like everyone else but somehow that's such a good feeling 😀
This is a brilliant workout. I've been doing the same two 30 minutes strength training videos on repeat for the past six months and thought maybe I was getting too used to them, even though I'd increased my dumbbell weight. I was right - I did this with lighter weights than I would usually use and my legs were jelly afterwards. it's my new fave! Thanks Chris!❤
YAY!!! Great job!! Oh you should definitely mix it up!!! Thanks so much Eloise!! Try Rotating workouts so your body does not get used to the same thing!
Weight workout convert since October. Feel so much stronger, toned and better balance. Still do step because it’s so much fun, but Chris makes weights fun too!
WOOOOO YAY!! I love it!
Great strength workout! I am also adding in more strength days to my weekly routine as someone else mentioned in a comment. I'm enjoying them too. I love that you mix it up! The Y I go to offers the same boring strength class over and over. I found myself never wanting to go to them. But your workouts are fun and challenging. Thank you! And Nastia is great too!
Awe thank you so much Jill!! I know what you mean!! We do have the best time here!
Really appreciated the extra instruction on form. Wow what a difference! Thank you!
Thanks Paula!
Fantastic workout! Loved it! Planning to see you live tomorrow! ❤❤❤
Yay! Thank you!
272 cals burned … lighter weights than my usual FBW and sweated plenty 😮.. 30 secs on final round was a relief 🤣🤣🤣
Thank you Chris great form advice throughout x
WOOOO GO Denise!
Great overall workout when I’m short on time! Burned 156 calories and I’m sweating and feel good! 😊
Great job!
Fab! Did this followed by abs on fire! Excellent morning blast 💪🏻 xx
Great job!
Just back from vacation. We hiked a lot in Zion, but also ate a lot! This one was harder than it looked. Made me sweat! 🎉
DONE! 🙌🏻
Av HR of 111BMP so a nice little non-obsessive 214kcal 👏🏻👏🏻
Thanks soooo much!!! A perfect workout for this snowy day!
This was great! My arms feel like jello now! Woot woot! Jello arm time!
Loved this, amazing for a 6 AM quickie.
I actually remembered
To start my watch today (shocking) and I burned 145 calories. Still not sure why anyone cares, seems like the least significant benefit of exercise, and especially weightlifting but that’s what the watch says 😂
Lots of ❤!
WOO great job Brandy!
Great quick workout and added the 10 min ab
Awesome quick workout! I really enjoyed the repeats today, I went heavier on the second round and back to a little lighter towards the end. Thanks Chris!
Great job!
Those compound moves really turn up the sweat, great workout Chris, thank you!
You're so welcome!
This was great. Only had time for the first two rounds, but lifted heavy and it was still good!
Just did workout 💪 😊thank u everyone. Also thank u for saying that cals is not the way. I feel better knowing this! So many workouts in the passed years ago talking about how important it is.... nice to know it's not. It is good for arthritis.... to workout and lowers cholesterol.... I spent this workout laughing too extra ab workout lol 😆 thank u and thanks for advice love getting your advice. See u at next workout 💪
This was a wonderful but quick workout 💪. I took my time and went the speed that felt right. Nastia is adorable and you two work great together 😆
Aww thanks Marti ❤
Was short on time this morning but wanted to get my weights in so did this one from the archives.
It packs a lot in just over 30 minutes and I was dripping in sweat at the end.
Always fun to workout with you and Nastia, Chris!
This was around St Pattys and Ronnie had brought you soda bread.
Has me wishing for cooler weather so I can get back to baking!
When it’s 115 here in PHX you do NOT want to turn on your oven 😂
💛 Mary
I will be in Scottsdale soon, I hope it cools off!
@@CDornerFitness should be low 100s by Thursday! Enjoy your time in the Valley and some great Mexican food and margs 💓
Great workout! On AZ time now so really missing the lives. Love getting total body done in 30 minutes!
Thanks Sue! We miss yoU!
Yes, I was sweating so much, thank you
Thank you, that was fun, but sweaty and challenging (especially the knee lift after the lunge. gotta work on that).
Definitely needed the fan for this sweaty workout, thank you Chris ❤
I keep forgetting to comment but I am still here doing the workouts! Enjoyed this one and your calorie burning chat made me chuckle 😂
Thank you so much Zoe!!! We really have to much fun!
Thanks for the workout... dripping with sweat over here!!!
Great job!
Good start to the week. Making progress with pushups. The tip about placing dumbbell in front of you for guidance helps form. Thanks for the fun torture!
YAY Thanks Helen!
Push-ups is my Achilles heel and I always give Chris a look when she says that it’s time to get on the floor 😂😅
Shweaty mess! Great one today! I managed to do your 10 minute wake up stretch as an add on after too!