30 Min FAT BURNING HIIT WORKOUT with Weights [No Repeat]
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- Опубліковано 9 лют 2025
- Blast fat in 30 minutes with this No-repeat HIIT designed for women over 40 to stay lean and strong
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.
Complete the No Repeat Circuit 40 secs work/10 secs rest. Complete the No-repeat HIIT Finisher 50 secs work/10 secs rest
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1️⃣Arnold Press Thruster
2️⃣Step Back Lunge & Swing
3️⃣Deadlift to Squat Clean
4️⃣Overhead March
5️⃣Curl & Press
6️⃣Tricep Step Kickback
7️⃣Balancing SA Row
8️⃣Balancing SA Row
9️⃣SA Swing & Switch
🔟Goblet Curtsy Lunge to Squat
1️⃣DB Kneel to Stand
2️⃣DB Ab Slam
3️⃣Blast Off Renegade Row
4️⃣Full Body Snatch
5️⃣Lateral Walking Thruster
6️⃣Cross Body Row
7️⃣Sumo Squat & Curl
8️⃣2 DB O’head Tricep Ext
9️⃣Alt High Knee Pulldown
🔟Static Lunge & Lateral Raise
1️⃣Static Lunge & Lateral Raise
2️⃣V Chest Press
3️⃣Side Plank Row
4️⃣Side Plank Row
5️⃣DB Russian Twist
.
HIIT Finisher
1️⃣Overhead Jack
2️⃣Lateral Lunge Floor Taps
3️⃣Knee Repeater 50/50
4️⃣Low Squat Star Jack
5️⃣3 Skater Hop Jump
6️⃣Shuffle Punch 50/50
7️⃣Sprawl
8️⃣Plank Jack Shoulder Tap
*Workout Complete 🔥Burn 302 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
Hope everyone has a great workout :)
❤❤❤
So good. Celebrating my 4 th year alcohol free with this workout, a 36 hour fast, visit with a friend, and a peaceful spirit, thank you again; grateful for another day, thank you LORD!
Sounds amazing!! I’m 6 months alcohol free 🙌
Penny, I've never cheated on anyone before discovering your workouts. Left all the others behind for the best workout instructor online. Thank you so much!
Awww thank you Martha 🥰 That’s so kind of you to say 🫶
She is so great, isn't she?
Hello Mrs Barnshaw, I have been following you every since covid began. I just want to say thank you for paying the many people with knee issues attention. There are a lot of people that just don't realize how many calories can be burned doing a hiit or even just a normal strength cardio. This workout I just did, I just burned 486 calories for 36 min. If had done an hour omg! It would have been 900 or slight below. Thank you, Thank you for All That You Do!!!!!! ❤❤
You're welcome! I'm so glad the workouts are helpful!
Sweet workout!
Thank you ☺️
Love this format. Harder than I thought it was going to be. Whew!!
Yes!! Starts off nice but creeps up on you 😅
That was so fun! I loved the HIIT finisher!! Another great quick work out before work ❤👏🏼💪🏻
Can’t wait to try your new channel!
It's awesome! I just tried it.
Hope you enjoy it too 😁
Another amazing workout!! Got the cardio up throughout the workout! Love how you combine moves to work the legs while also working arms! That finisher was tough! 💥🙅♀️Thank you Penny!!!
Thank for your thoughtful comments always 🤗
Her moves are complex and so good for you.
Great starter! Just getting back into strength training, this came at a perfect time!!❤
I’m so glad 💪😅💪
That was great, thanks Penny. That finisher 🥵💪🔥
Glad you enjoyed it 💪😅💪
Awesome and fantastic workout! ❤ I love it very much. I got all sweaty hahaha.
Glad you liked it!!
GREAT workout!! Thanks, Penny!!! 😊
Glad you liked it!! Thank you for following along!
Quick and effective! Great one Penny! ☀️☀️☀️
Thanks so much! 😊
You hit it all in a short time. Love the no repeats and finishers. Thanks Penny!😅
Loved this workout and the variety of exercises! I like your bright colors in this one! 🙅♀
😅 Whew, doggie! The relief I felt when those pups came on the scene: I’d made it through to the end! - lol😊 Thanks for an awesome workout, Penny!
It's killer. But in a good way.
Ooohh so good! Sweaty! I really am enjoying these no repeats.
Glad you like them!
Penny Barnshaw for ever!!!! Amazing work!!!! Thanks!!!!
Appreciate you 🤗
And I did this one Monday! LOVED it!! So effective!!
Total Fire🎉 . Perfect combinations all the way thru! Dripping sweat. That Finisher was killer
❤❤
Penny!!!! never boring always exhilarating !!!!! have a great weekend my dear!!!!
Thank you! You too! 🤗
🙅🏼♀️Hello Penny 🙅🏼♀️Definitely it is my most favourite kind of workouts and perfect time only 30 min.🔥🏋🏼♀️💪🏻🔥Thank you Penny have a good and beautiful weekend ❤❤
AMAZING - WOO WEEEE LOVED LOVED THAT - much tougher than I expected and loved some of the new exercises that really made you engage your core. Tough high intensity ending but worth it! xxxx
Great workout Penny. Thank you!!❤
Glad you liked it!!
Awesome!!! Thank you!
Penny I just love your workouts. Really enjoyed Thai. I love weighted no repeat workouts. 🎉💪🏻👏🏻
Gret workout🎉🎉 Thanks Penny.
Been a bit lapse on my exercise since my holiday so glad to get back into it!! That was a hard one but a good one. Adding to the list for future workouts!! Thanks Penny :)
Hi! Your playlist he rockin!!!! This workout was challenging! Loved every second of it! Anything to look like you ! ❤
You are too kind!! Appreciate all the great feedback 🥰
🙅♀What an awesome workout!!! I would love to see more like this one. Thank you again Penny🙋♀
Thank you for the great feedback 😅
Thank you for another great workout! 🥳
Thank you for following along!!
Impresionante como siempre gracias 💪🔥👋👋👋👋💙
Thank you ☺️
Loved this format 🙅♀️
Drenched in sweat! Love you penny❤❤
Glad you liked it!! Thank you for following along!
I love the no repeats Asia's always easier to get through the workout. Thanks Penny 🙅♀️
Glad you enjoyed it 😅
Superbe séance Penny 🔥🔥🔥 j’ai adoré 🙅♂️🙅♂️ ❤❤ merciiiii beaucoup 🙏🙏
Brilliant workout… got a proper sweat on!! Thank you 🙏🏻
Fabulous! Thank you, I sure needed that! 🙅♀️💪
You're so welcome! Glad you had a great workout 😅
So good Penny 🙅🏻♀️🙅🏻♀️loved it
Thank you ☺️
Finish this one, thanks! And blessings to you and your puppies😊💪🏾👍🏾💯
Great workout!!! Thanks Penny
Straight to favorites!! Woohoooo, Penny done brought it today, y'all!!
Awww thank you!! That makes me so happy to hear 🤗
Encantada !!! excelente rutina .
That was such a fun no repeat! Thank you!!
Glad you enjoyed it!
🙅♀ all the way baby 😄😄. Was spectacular!!! As always!!!
Woohoo!! Great job getting it done 😅
Already done today's Penny workout so I've booked this one in for Saturday. Looking forward to it already. I feel so fit after a Penny workout. Xxx
Love hearing that! Hope you enjoy this workout when you get it done 😅
@@garagefitnessgirl Looking forward to the new channel next week. 😃 Xxx
Great workout.
Glad you liked it!
Thank you Penny 🙏🏼❤️👍
You’re welcome ☺️
Thanks Penny for these great workout. We are waiting the for new long hit workouts with no equipments, please
That will be awesome. I like body weight workouts too.
Many many thanks!!!
You’re welcome 🤗
Live this no repeat, happy friday🌞🙅🏻♀️
Yay! Thank you! Have a great weekend 🤗
Great, thank you 🤩
You’re welcome 😊
Another killer workout! Thanks Penny 😅
great workout made it to end!!
Great job! Proud of you for getting it done!
🙅♂🙅♂🙅♂ love iiiiiiiiiiiiiiit! no repeat ones are my favourite :D thank you, Penny!
You’re welcome ☺️
Very good workout 🏋🚴💪
Thank you 🙌
Loooooooved this workout so much❤
Wonderful!! Glad to hear that 🙏🙏
🙅🏻♀️great workout! Thanks Penny!
Glad you liked it!!
This looks like a great cardio/sculp workout.
It is! Hope you like it!
So good!!! Thank you!
Top seus treinos 🎉🎉🎉
Estamos sentino falta dos treinos
Amazing workout per usual. My knees will complain tomorrow, but its done! Thank you!🙅🏾
I’ll get some more knee friendly workouts to you soon 😅
Love your work out❤ much prefer 30-40 min sessions for timing❤❤❤
❤❤”muscles”! Thanks Penny!
❤thank you so much for this great work out
You’re welcome ☺️
Super burner! Thanks Penny! 😘 🇧🇷
Glad you liked it!!
Another great one! 🙅🏾
Appreciate that 🤗
🙅🏻♀️ another great workout! Thank you Penny.
Glad you enjoyed it 😅
Thank you Penny 🙏🏼❤️👍💪
Bellissimo grazie mille appena fatto.um abbraccio dall' Italia ❤️
Loved it 💪🏻 Thank you!
So glad!
Love it ❤❤ ❤ thank you 🙏
Thank You Penny, huuu 😅😅😅😅cardio is hardio, awesome workout,loved it 🤩🙏🌻
Holy sweat fest. That was a super sweaty workout….loved every minute of it!!
🙅♀️loved this one! Heart rate was up the whole time but didn’t feel overwhelming although that finisher was quite challenging 😅
MAM WHAT IS YOUR CHANNEL CATEGORY 🤔
I AM FROM INDIA 🇮🇳
I DO HOME WORKOUT AND GIVE TIPS OF FITNESS LIKE YOU WHAT CHANNEL CATEGORY I SHOULD CHOOSE 🙄 PLEASE TELL 🙏💖
thank you❤
You're welcome 😊
Treino rápido e eficaz! Ansiosa por mais como esse❤
Hi Penny, excellent training ❤💪🏋️🔥😅❤️!! Greetings from 🇨🇱
Thank you! 😃 big hugs from Australia 🇦🇺
Fantastic workout!!! 🎉
I haven't done a penny workout since the lockdown. I've missed this ❤
Welcome back 🫶
Nice to workout with a fellow Aussie ❤😊
No breaks between 😅... Done! ❤
Great job getting it done 😅
Thanks !! but i miss more intense !!! :(
Excellent Penny 💪🦵👌👌🧨🧨🧨. 🙅🙅🙅🙅thank you
You’re welcome 😊
Amazing , I barely survive a great workout
Great job getting it done!
Hello penny from italy you’re great!!!
Hey, thanks! ☺️
awesome
Thank you so much 😊
Thank you 🫶😄
Thank you 🙏🏼❤️
Excellent work out exercise baby
🙅♀️ always make it all the way to the end with you!
Thank you!!! I’m so glad 💪😅💪
Thank u 🫶🏻🫶🏻👍🏼👍🏼💪🏻🫵🏻👍🏼👍🏼👍🏼👍🏼
You’re welcome ☺️
Top💪
Una clase de aduptores y glúteos 🙏
🤷♀️😅🤷♀️😅🤷♀️😅🤷♀️😅🤷♀️😅🤷♀️😅 BRILLIANT Hiit workout, very sweaty and great challenges thanks Penny💐🙋
Glad you liked it!!
Im committed with myself!
Great to hear 🙌
@@garagefitnessgirl watching from Chihuahua, 🇲🇽
🙅🏽♀️ 🙅🏽♀️I made it through with added modifications🤣
Thank you Penny🔥🔥🙂😅
Great job getting it done 🤗
❤ it Penny 🙅🏽♀️🙅🏽♀️🙅🏽♀️🙅🏽♀️
Thanks Maggie 🤗
It was crazy!