20 Minute Dumbbell HIIT Challenge
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- Опубліковано 2 жов 2024
- Get ready to sweat and sculpt with this HIIT Challenge, packed with intense compound moves that will elevate your heart rate, torch calories, and build lean muscle!
I used a set of 5kg/11Lbs, dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete 3 rounds of the circuit of movement. With each round the work time stays the same while the rest time decreases:
Rd1:30 secs work/20 secs rest
Rd2:30 secs work/10 secs rest
Rd3:30 secs work/no rest
______________________________________
1️⃣Squat to Curl
2️⃣DB Leg Commandos
3️⃣Lunge to Upright Row
4️⃣Bentover Row to Curl
5️⃣2 DB Swing
6️⃣Curtsy Lunge to Press
7️⃣Full Body Snatch
8️⃣Sprawl to Renegade Row
9️⃣Situp & Punch
*Workout Complete 🔥 Burn 201 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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.
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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 - Навчання та стиль
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Do this workout if your short on time or add it to another run or strength workout as the perfect finisher :)
Thank u sooooooooh much Penny!!! Incredibly sweaty and challenging 😅😅😅😅!!!no needed to add it anywhere, it was a perfect sweaty session❤❤
I loved this workout!!!! I added to the recent tabata workout which also was so much fun and challenging ! One hour of power and fun 😍🥵❤💯Thank you so much Penny!
Loved it! More like this as the challenge at the end was a good! Thank you 😊
Oooh, this looks like so much fun! 🎉 ❤ I will be there!
Have fun!
I’m saving this one for when I’m short on time! The format looks so creative! Thanks Penny!!!
Great idea! I promise you’ll get a good little sweat on!
No rest was WILD Penny!!
Hope you had a great workout!
Loved this punchy session!
So glad! 💪😅💪
Amazing workout routine. Love it! ❤️More like this pls or with no repeat! 🙌❤️❤️❤️
Super FUN and Different then the normal hiit stuff it’s very Good Feeling WE Activated🙌🏻🙌🏻✨👌🏻
I do appreciate warm up and cool down 🙏🏻❤️💪🏻
love the work out such a great burn
Glad you liked it!!
Thank you 🎉❤
You’re welcome 😊
❤ this style of workout Penny! The last round, almost took me OUT😅😅😅😅
Well 😅😅😅 para terminar a semana este treino é muito 💪💪💪👍👍👍. Obrigada miúda
Wonderful! Glad I could help!
Oh em geee I so love it 👍🏻💪🏻 thank you for granting my request Penny shortened workout but powerful... The best!!❤
That was awesome. More like these please. Not always have 30 minutes
Will do!!
Wow amazing, the no rest is rly hard!! Thank you 🤩💪🏽
Wow Penny that was tough... loved it.. Penny Team Strong 💪
Quick and effective! Thanks 🙏
Breathless, to the the hot point😅
Amazing workout.❤More challenge!❤Thank’s Penny.
Will do!! Glad you had fun with it!
Very spicy BRILLIANT end of run finisher thanks so much Penny💥💪💥💪💥💪 🙋💐
Excellent! Great way to use this one!
I usually do a medicine ball workout every Friday, and this is going to work great with a med ball! Can’t wait to try! Thanks for these awesome workouts!
Awesome!! So glad you like it!
💪👽
Thank you Penny, loved it,short and sweet,but tough ,huuu 😅😅😅😅awesomeness,your workout are awesome,short or long,can’t say thank you enough 🤩🙏🌻😊
Appreciate that so much 🥰
Just getting back after surgery and lack of motivation. This was great!! Thank you
Loved it and YES more challenge workouts: they’re great !
More to come! Thanks for the great feedback 😅
What a workout!!! Loved the challenge timing!
Thank you Penny 🙏🏼❤️
Help ...I need somebody help 🥵 I will survive,🎉
Ha ha hope you had a great workout 🥵
Wow! Short BUT TOUGH💪🏻Got a great cardio session with this workout! As always you are the BEST!! 🫶🫶
A good little heart starter ❤️
Excellent Penny 🧨🧨🧨👌. Thanks alot 👏👏🙏
Thank you! Cheers!
More workout like this Penny please 😊❤
Will do!!
❤❤❤❤Penny🎉🎉
Yesss! Smashed it after my main strength session. Fun, quick and sweaty! The end portion reminded me of the pyramid stack-on workouts, which reminds me that I need to do one of those soon! Thank you Penny! ❤
Yes! I need to make another one 🙌
Yes, I absolutely agree! The pyramid workouts are so much fun!
loved the workout...now...I liked the challenge. Needed it today. Thank you
WoW!!! Corto pero intenso gracias 🔥🔥👋👋👋
You’re welcome!
OMG that was spicyyyyy....great heart rate woke up routine. thanks Penny again . love T :)
Wow, this was a spicy, little workout 🔥🔥 perfect for a test to see how my body is responding 💪🏻💪🏻 felt so good to work out with you again, Penny ❤️❤️ (been walking, but feel incomplete without your workouts)… Absolutely loved it 🤩🤩💪🏻💪🏻❤️ Thank you so much 🙏
Loved this, Penny. It was tough but great format. Thank you for always mixing it up 😊🥰
LOVED it! Short but sweet! Thank you so much!
Added this to a shorter workout. Wow wow 🔥🙌🏻
Perfect!
WOOOOOHOOOOOO AMAZING AMAZING - added it to a 40 min and am off for a walk now - woo hoooo feel great thank you xxx
This was perfect for today.
I'm so glad you enjoyed it!
Great workout 💯 super sweaty had to modify 2 of the exercises but still fun thank you
Ran 2.5 miles before this workout and it was a great finisher! Love some shorter workouts for when I am short on time! Love the challenge style too! I would love to see cardio burst between the sets to kick it up a notch too!
Loved that one! Short and so sweaty!
YEEESS!! Good to have some shorter workouts on the channel!
Love this 20 minute intensive, but sweaty workout.❤
Loved this! Fun and fast! 😅
Glad you liked it!!
Love ❤ Pls do more of this format.
Will do!
I loved the perfect for me and my activities, thanks for these awesome workouts ❤❤❤❤❤
Yay!! So glad to hear that 😊
Always the best workouts ❤
THANK YOU ☺️
💪💪😅😅😅💕💕💕
Wow we need more like this 💪🙏🏽
Will do!
🥵🥵🥵🥵🥵🌸🌸
💪🏽🔥🤍
I'm from Vietnam. I love Penny 🎉🎉🎉❤❤❤
I did try but my okd knee injury wouldnt let me😒
Love the shorter format!! More like this please
Will do!! Thanks for letting me know!
Wahou ❤🎉 last round 😮
Got spicy right 🥵
Wow that was quick but intense❤❤❤
Done short and sweet
YEEESS!
Thank you Penny x love your work x
💯💯💯💯💯🏆🏆🏆🏆🏆🏆🌟🌟🌟🌟🌟🌟
🙏🙏🙏🙏🙏🙏
Ruined me with 8kgs!
Thank you for your FANTASTIC workout today. Loved every second.
Yay!! I’m so glad 🥰
That was a lot more challenging than it looked and I only had 4kg dumbbells!! Really enjoyed it though, thanks Penny 😃😍
I’m so glad! Something a little bit different to add into your training schedule 🙌
Very good workout Penny ❤
This was perfect on days I don’t have time to workout 🏋️♀️ thank you ❤
You're so welcome!
Love your workouts💪❣️
This was great Penny 💪 definitely would love to have more like this 💪🫶
Thank you for letting me know Lee-ann!
Yes, please!
More challenge workouts and suggestions if we want to add a little bit more of something, like core, glutes, anything to burn in what is left in the tank, haha
Thanks, Penny
Great workout as always!! ❤
awesome ❤️🔥
Hard but great
❤❤❤
🙏🙏🙏🙏
This is 🔥
🏋🏻♀🥰
💪🏋🏻♀
👏🏾👏🏾👏🏾
👌👌👌
❤🙂💪🔥
😅
really awesome
Thank you ☺️
Cannot. Wait to follow this routine 👍🏾…PLEASE FOLLOW AND SUBSCRIBE ‼️🙏
Absolutely loved this workout routine 🔥🔥💪🏿💪🏿🫡❤️…PLEASE FOLLOW AND SUBSCRIBE ‼️🙏
It’s awesome even though I couldn’t complete round 3 🤧
THANKS TO U. 🩷❤️🔥❤️🔥