45 MIN STANDING HIIT | Full Body Calorie Burn | No Repeat | with Weights
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- Опубліковано 11 лип 2024
- ALL STANDING HIIT -Get ready to get sweaty and burn lots of calories without having to get up and down off the floor!
You'll need a variety of weighted dumbbells to complete this workout. I used a set of 5kg +7kg but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 3 Circuits to complete. Work on each exercise for 45 secs work/15 secs rest
______________________________________
Circuit 1
1️⃣DB Sumo Clean & Press
2️⃣DB Curl to Press
3️⃣One Arm Row to Fly (R) Side
4️⃣One Arm Row to Fly (L) Side
5️⃣Squat to O’head Tri Ext
6️⃣DB Butt Kicks
7️⃣DB Ski
8️⃣DB Toe Taps
9️⃣DB Lunge to Deadlift (R) Side
🔟DB Lunge to Deadlift (L) Side
⏸DB O’head X Over Lunge
2️⃣One DB Jack Press
3️⃣DB Side Bend (R) Side
4️⃣DB Side Bend (L) Side
*
Circuit 2
1️⃣2 DB Clean to Step Back Lunge
2️⃣DB Tension Squats
3️⃣DB Row Combo
4️⃣Skier Jump Lunge
5️⃣One Arm Thruster to Tri Ext (R) Side
6️⃣One Arm Thruster to Tri Ext (L) Side
7️⃣Lateral Squat and Swing Switch
8️⃣DB Duck Walk
9️⃣DB Knee Repeater (L) Side
🔟DB Knee Repeater (R) Side
⏸DB High Knees and Punch
2️⃣DB Jack & Curl
3️⃣DB Curl to Front Raise
4️⃣DB O’head March
*
Circuit 3
1️⃣DB Alt Sumo High Row
2️⃣Forward Lunge & Curl
3️⃣Squat, Heel Touch,Jump
4️⃣DB Twist Lunge & Press
5️⃣Hammer Snatch (R) Side
6️⃣Hammer Snatch (L) Side
7️⃣Slow Heels Elevated Goblet Squat
8️⃣Squat Hold & Punch
9️⃣Curtsy Lunge to Swing (R) Side
🔟Curtsy Lunge to Swing (L) Side
⏸Standing DB Ab Rotation
2️⃣DB Tricep Kickback
3️⃣2 DB X Body Crunch
4️⃣DB High Knees
Workout Complete 🔥Burn 406 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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
There are tears of joy in my eyes! Thanks for posting this amazing standing workout. I struggle with joint issues but love fitness. Standing workouts allow me to take part in something I love and still see results.
You’re so welcome Tanya! That makes my day to hear that! Lots more standing workouts to come 🥰
I know calories are calories BUT, I LOVE HOW ACCURATE the calories are in penny's workouts! And I love it that she puts the calorie burn as sometimes i choose the workout looking at these 😂. Thank you penny!!! Loving your metcon workouts!!!!
You're amazing, always posting original workouts! Thank you!
I just love all standing workouts. Thank you 🫶🏻🫶🏻
Fantastic! Thank you again Penny! These combinations were extra challenging! 💪💪💪
Thank you so much for this video! I feel challenged and revived!
I love the full body-no repeat workouts and yours are AMAZING!!!! Thank you! 🔥🔥🔥
Great workout, you’re my best find of 2022!
I'm always up for your standing workouts. They are just the best. What a sweaty mess is was and couldn't have been happier. 🥰 Thank you so much.
I am so grateful that I found your channel. I just started doing your workouts. LOVE the standing HITT & Weights workouts. You are so inspiring. Thank you!
Fantastic work out coach ,this is the kind of work out that i am keen on ,pure flow without repeats at all ,40 minutes pure flow work out ,thank you so much !!!!
Loved this no repeat HiiT. In fact Penny I just love every one of your workouts. Thank you.
Killer no repeat work out penny!!! I loved the combination of compound exercises 🫶🏼🫶🏼
Another fantastic workout! Thank you, Penny!
Yes yes yes! Loved this workout today, Penny! ❤️❤️❤️
Fantastic standing workout!!! Thanks a million from Toronto, Penny!
Just started doing your workouts! I love them! 💪
This workout really kept my heart rate up - the combination moves is the style that I find maximizes muscle groups and gives the best all round total body!!! Please keep them coming!!! THK U!!!! ❤
So powefull as always! Thanks, Penny
Oh trop trop bien ! Je me languis et j’attend impatiemment 16h !!
Toujours de super workout avec Penny 🥰💞💞
Penny, this was amazing!! Thanks so much! More like these please.❤
Such an awesome workout, Penny! Works every muscle so effectively. I love your workouts. They are exactly what I'm looking for. Super intense in a shorter amount of time. I've done 1 hour workouts with other instructors but your intensity makes it so much more effective. Thank you so much : )
Thanks so much for this amazing standing hiit workout!! I really enjoyed it:))
Intense and wonderful as usual! Feeling accomplished after that one 🙌
This workout format was fantastic! I love these standing workouts you come into the workout thinking “this is going to be a breeze!” But nope you prove me wrong all of the time!! I feel stronger each time I workout with you! I love the variety of workouts and how you can feel each muscle in your body working. 😓 💪🏻 🏋🏻♀️
Love this workout. Just as sweaty and calorie burning as a high impact workout - better even. I am so glad I found you
Quality workout!!! Super challenging and varied. Loved every second💪🏻
Fantastic! Thank you so much for the wonderful feedback 🙏🙏
Another amazing workout. Love starting my day with a garage girl workout! Thanks so much penny 💖
Awesome workout. Very Sweaty. Love the no repeat workouts.
Did this one again while visiting my parents! Perfect workout to do in their backyard! ☀️ Can’t wait for the all standing New Years workout that’s coming up! 🤗🎉
Thanks!!
I did not want this video to end😫!.That’s how much I loved it!!! Thank you So much💓!
This is one of my favorites, Penny! I loved the variety and the balance between cardio and strenght! AMAZING! Thank you!!
Yay!! So happy you enjoyed it 🙌
What a treat when you tube randomly pops up a vintage Penny workout 🙅🏼♀️🙅🏼♀️🙅🏼♀️💪🏼💪🏼💪🏼💪🏼💪🏼💥💥💥💥 BRILLIANT thanks Penny 🙋
Loved this workout, thanks Penny!
Increíble!! La repetiré seguro🔥🔥🔥👋👋👋
Didn't have enough space today and this was the perfect workout! 💖 I live the no repeat workouts!
OMG!!! What an amazing workout Penny!!! So so so great! Thank you so much! You are the best!! 🔝🫶
This was really tough. Thanks Penny for a great workout. Love this kind of HIIT training. 💕🔥🌸
I used 10/15 db sets and this was AMAZING. I love that it's all standing! Thank you Penny what a great way to start a Fri morning!
Thoroughly enjoyed this HIT, thankwu Penny 🙏
Thank you again
💪🏼💪🏼 great workout. Loved the variety and music. The workout flew right through.
Awesome!! Thank you so much for letting me know Kristene 🥰
Loved this type of workout great job Penny
Absolutely awesome! Your workouts are always the best. I didn't have much energy today but I saw this one in the calendar and oh boy now I'm pumped for the rest of the day! Thank you so much Penny, we're so lucky to have you in UA-cam!💙
Awww thanks Elizabeth! New Standing workout up next week too 💪
This one was amazing Penny! Thank you!
LOVED this. Thank you so much for this video!!
You are so welcome!
❤️ Fabulous, loved it ! Thank you 🙏
Omg this workout is perfect. New fav!
Aces on this one, Miss Penny!! Thank you!!
This workout video was amazing! I and my daughter love it
Love it!!! thanks a lot for sharing:):)
awesome workout as always 👍🙌
J'ai adoré cette séance 🔥🔥🔥 au top comme d’habitude 💪💯👍 j'aime les séances sans répétitions 👌 .merci beaucoup Penny 🙏🙏🙏
Thank you Penny! Loved this standing HIIT workout !🙌🏽👊🏽
Glad you enjoyed it 🙌
Great workout! ❤❤❤❤Love no repeats! Thank you!
Glad you liked it!!
Definitely thumbs up! @@garagefitnessgirl
Loved this Awesome workout!!! You are so motivating! No repeat with weights a favorite along with all standing! FANTASTIC thank you Penny 🫶🫶
Always so kind! Big love to you Melody 🫶🫶🫶🫶🫶
This was great! I loved not having to get down and up!!!
Another fab session thanks Penny! 🥵 love a no repeat 🥰
This workout definitely left me sweaty lol.. and muscles pumping 💪 ❤
Great workout 😍💪 thank you!❤
Another great workout from you 😍 It was super hard work, but also a lot of fun. Thank you! I look forward to trying more workouts from you ❤
Holy moly that was inteeense Penny!!!🥵🔥🔥 loved the variety & no-repeats! TYSM!
You’re welcome lovely 🥰
That was tough. Thank you 🥰👏🏽👏🏽
OMG, this looks great!
I can't wait tomorrow!
Thanks Penny! ❤️❤️❤️
Hope you love it 🙌🙌🙌
Excellent! Thank you !
Thank you so much ☺️
Done!🔥🔥🔥 Thank you Penny again!😍
This kicked my butt! Thanks for keeping it challenging ❤
Thank you for your effort. Great workout.
Thank you so much ☺️
That was 👍👍👍
Did circuits 1-3 and added 1 again 🎉
i have just finished doing this workout! thank you so much!
Hope you enjoyed it 🥰
Great workout Penny, thank you! I loved every bit of it and I'm a sweaty mess now 🥵🫶
Awesome Lisa! I was a sweaty mess too 😅
Was waiting for this one! Thank you!
Hope you enjoyed it and had a great workout 🙌
THANK YOU SO MUCH AGAIN PENNY X IT'S A GREAT ONE XX
Genial, graciassssss.....😊😊😊💪💪
Brilliant 🙆🏼♀️
🫶🏼 EVERY time I complete one of your OUTSTANDING workouts , I honestly know my time has been well-spent! Thank you so much Penny! I will be joining your Garage Fitness Girl so I can stay in touch and receive even more quality workouts from you! Have an amazing day! 💪🏻💪🏻💕🙏
Thank you so much much Cassie 🥰
wow! thanks a lot!!
Thanks for such an amazing workout Penny, I’m recovering from a back injury and slowly but surely starting the workouts I missed. 🙏🙏
So happy I can help you to keep moving Alma 🥰
Great workout thank you Penny 🫶
Please do more workout videos like this. Love it
Harika antrenman, bayildim buna dostum, cok tesekkurler. 51 Yaşindayim ve antrenmanlarina bayildigim birkac kisiden birisiniz!
This workout is just so perfect. You have made my dream video - JUST the right amount of cardio with strength training that KEEPS my heart level elevated throughout. I keep coming back to it!! Penny, you are amazing please keep up the outstanding work! Thank you so much!!
Wow thank you so much for the amazing feedback. I really appreciate it ❤️
Loved it, thank you!!!
Thank you for letting me know 😅
Wow! Excellent. I am dripping!
Hello Penny. Loved it every moment of this workout 🏋️♀️❤️🙏
Can’t Thank you enough for your support!
This was awesome! I love the no repeat workouts but I also like the repeats as well. All of your workouts are spot on an killer! Thank you thank you thank you! I crushed it today!!❤❤😅😅
Another great one, Penny! Thank you so much! Also, I'd like to wish you good luck regarding the European song contest. Love your singer and your song! Both powerful and diserving recognition👌. Greetings from Portugal and from someone with honest fair play♥️
Wow! This was sooo good! Loved the standing abs too!!
So happy you enjoyed it!
Excellent workout video
Thank you so much ☺️
Cannot WAIT to do this one !!!!!
Hey Lucie 😁😁😁 Hope you enjoy it!
I'm so appreciative of you adding the modifications segments. I have knee issues and the modifications help me get through your workouts which still challenges me in a great way.Thanks for being diverse with your workouts.
I'm soooo happy I came across your channel. Subscriber for life!!
Wow Janet, thank you so much for the great feedback! I’m so happy the modifications help! Big hugs to you 🥰
Yez I love Penny for that. The modifications are great
Fantastic workout I am never bored doing your workouts... thanks for what you do
So happy to hear that ☺️
Thank you Penny 🙏🫶
Penny, you always read my mind! There’s nothing better than a HIIT + weights workout💘 big thanks to the you!! The best trainer out there🌟
YEEESS! I have another fun one up for you next Friday too 😉
@@garagefitnessgirl can’t wait🥰
Loved this workout!! 🫶🏻
Awesome Kim and love that you made it all the way through to the end 😉
Bestest exercise I’ve done in a while . It’s challenging but you can modify and push yourself in other segments. I really enjoyed it’s no repeats yaaay. Thank you 🙏🏿 thank you 🙏🏿 thank you 🙏🏿
So glad you enjoyed it 🙏🙏
Yess Amazing...again nd again asking ..how cld we all thnk you ....love you
I really love the mix between HIIT and weight/strenght training. As a petite woman, I should mainly concentrate on weight training but I get bored easily so the mix with HIIT and the no repeats principle really helps, thank you!
Glad it helps you to keep moving 🙌
Loved this❤🌸have a great weekend🌼