30 MIN CARDIO & STRENGTH SUPERSETS HIIT | Full Body Workout with Dumbbells
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- Опубліковано 11 лип 2024
- CARDIO & STRENGTH SUPERSETS HIIT - This full body workout with weights combines fat burning cardio moves with muscle building strength exercises in one killer HIIT routine guaranteed to make you sweat.
You'll need a variety of weighted Dumbbells to complete this full body HIIT workout at home. I used 1 set of 5kg + 8kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength
Complete each of the supersets 2 x through.
Strength Exercise: 50 seconds work/10 secs rest
Cardio Exercise : 40 secs work/20 secs rest.
____________________________________
1️⃣DB Thruster
1️⃣Criss Cross Jump Squat
.
2️⃣Alt Step Back Lunge & Curl
2️⃣Double Pulse Jump Lunge
.
3️⃣Chest to DB Push-ups
3️⃣Lateral Burpee Over Dumbbells
.
4️⃣DB Leg Lowers
4️⃣Situp X Body Punch
.
5️⃣DB Sumo High Row
5️⃣Lateral High Knee Run
.
6️⃣DB Bentover Fly to Row
6️⃣DB Skier Swing to Squat Swing
.
7️⃣DB V Situp
7️⃣Spider Man Mt Climber
Workout Complete
~ Time Stamps ~
00:00 Cardio and Strength Training At Home Introduction
01:00 Full body HIIT Warm Up
02:30 Cardio & Strength Superset 1
06:20 Cardio & Strength Superset 2
10:20 Cardio & Strength Superset 3
14:19 Cardio & Strength Superset 4
18:19 Cardio & Strength Superset 5
22:19 Cardio & Strength Superset 6
26:18 Cardio & Strength Superset 7
30:18 Full Body HIIT Cool Down
32:13 Cardio and Strength Training At Home Outro
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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
Saturday workout!!! Love this!! Keep the workouts coming Penny!!! Love the cardio and the weights!!❤❤❤❤
I did this with my husband in the garage with the heater on. We died and our marriage is stronger. Thanks Penny!
Lol!! Love that for you guys!!
😂😂😂
🦸♀️🦸♀️Loved this 💪Working double time this week am and pm workouts.Thanks Penny
Glad you liked this one! Keep up the hard work 🥰
🦸🏻♀️ another killer workout. 👏🏼👏🏼👏🏼👏🏼
YEEESS!! Love these super set workouts 🙌
Love this format. ❤️💪
Yes!!! Super sets and super sweaty!!! Thank you Penny 🥰🙏
Supersets... Yesssss... Thanks Penny❤️
Cardio and strenght! I love this workout ❤️
Great workout.
Love cardio/strength with dumbells in 30mins!! Keep em coming!
Great workout, thank you!😍🦸♀️
Thank you Penny, that was the perfect start of the day 💪
Another swift but sweaty sess! Love the mixture between the 2: cardio and strength!! Thanks MissPB
LOVED LOVED LOVED this workout!! I love getting a cardio AND strength workout in one. Only doing each superset twice was ideal....sometimes three times through gets a little boring. More like this workout please!! Thank you Penny!
Filming a new cardio and strength supersets this week for you 🙌
@@garagefitnessgirl Can't wait!!!!
Great workout!
🦸♀️ loving these 30 min burns
Thank u penny for this amazing workout 🏋🏽♂️
🦸♀️ That was intense, but I love the format!
Wow cardio&strength with Penny, means fun and sweat❤️
Thank you again 💪🙏😊
Loved it Penny!! Thank you! 🦸♀️
So happy to hear that! 🙏🙏
3 - Awesome Penny, thank you!
Awww thank you so much Elizabeth 🙏
loved it!
Thank you so much ☺️
Love love this strength cardio combo!!!
YEEESS!!! So much fun 💪😅💪
Loved the combo, what a great way to start the weekend!🦸♀️ Thank you Penny!
I loved this workout penny!!
Yippeeee this one looks fun! Rest day today but will 💯 be doing this tomo ! Ps LOVE the green on you :) xx
Tuesday morning vibes in London, England it's shining the sun's out and I'm pumped up this 30 mins workout is what I needed. Just burnt 200 kcals 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾 #greatcircuits #LetsGetFit #morningvibez #WeloveyouPenny #yourthebest #sweaty #hardcore
Woohoo!! Get after it girl 🥰
Stronger each day
Love that for you 💪😅💪
You never disappoint! I can always count on you getting a great workout🦸🏻♀️ Love to see more of this format:-)
Thank you so much ☺️ YEEESS! Love supersets 🙌
Woo! Great workout! Thanks Penny!
Great workout
Amazing workout! Thanks for sharing & keep it up!
Loved the super sets and music was great, really helped me push thru
Thank you for the 30 minute workouts this month Penny! It doesn’t take too much of my time and I totally feel that they are so intense and burns 🥵 more! 🙌💪
Awesome workout ...fast and furious 🦸♀️💃Thanks Penny!
Looooved it.
Thank you so much ☺️
Once again you delivered 🦸♀️
Thank you so much ☺️
Brilliant workout 👌
I live that format!! Yessss 💪❤️💪🦸♀️🦸♀️🦸♀️
Woohoo!! So happy you enjoyed it 🥰
Love it! Strenght and cardio! What a great way to start my week-end !!! Thank you so much 😊😍🦸♀️
Looovee!!! So good! You are amazing. Thanks for helping is grow and challenge purselves in new ways every week😀
Thank you so much for working out with me 🥰
Just what i really like: cardio, strength and core in a 30 minute neat package. Thanks Penny
Perfect 👌 So happy to help!
Loved this workout penny. Thank you for posting ♥️
So happy you enjoyed it lovely 🙏🙏
Loved this x done it a few times now x Thanks Penny 💕
That’s so cool Jackie! So happy you enjoyed it 😘
Thanks penny💜💜
👍🦸♀️ great workout 💪
Love the cardio strength combo! 🦸♀️
New cardio & strength up for you Friday 🙌
Thanks love your workouts specially the combine cardio and strength 🙌
I have a new cardio & strength workout coming out for you next week 🙌
LOVE! 30 minutes is perfect before I head to work. Format is great too. Will mark this as a fav. Thanks :)
Yes!!! Done for this week!!! 🦹♀️🦹♀️🦹♀️🦹♀️
🦸♀️ loved this - 2 workouts smashed today! Thanks Penny xxx
I love this format! Thank you, Penny-you always deliver great workouts!! 🦸🏻♀️
Thank you so much Sarah! So good to see you made it all the way through to the end too!
Exactly what I needed today! LOVE this superset strength and cardio combo! So efficient and effective 💪🏻
That was intense! I also liked the no rest between supersets. 🦸♀️
😅🦸♀️loved this workout
Fantastic! So happy to hear that Kati 😘
I really enjoyed this workout! Cardio and strength combination is my absolute favourite.
🦸🏽♀️ love the cardio and strength mix 😅
So great!! 🦸♀️🦸♀️🦸♀️
Thank you so much Louise 🥰🥰🥰
❤ this one Penny 💪🏽
Fantastic HIIT. Loving the supersets. Thanks Penny.♥️
Thank you so much Rita!
Awesome ,penny ♥️
Thank you so much ☺️
2024 one of my favorite ❤💪🏻💫
🦸🏼♀️Thanks Penny.
You’re so welcome 😉
Thank you 🙏
You’re welcome ☺️
🦸♀️ Am slowly understanding how you jam pack 30 min with EVERYTHING ! Loved it ! Thanks !
Whew thank God tomorrow is a rest day this was a kickass Friday burner 🥊🥊🥊💪💪💪
Woohoo! So happy you had a great workout 😘
Loved the supersets. Excellent workout. Thanks Penny😁❤️😊
Thank you so much Irene! Supersets are so fun aren’t they 🙌
🦸♀️🦸♀️really tough!! 💚💜❤️
Hope you still had a great workout 🙌
This was a great workout to be honest!!!! I love this format. And I love short rests to keep that heart rate going ! This is proper HIIT SO THANK YOU DARLING
Woohoo! Winning! So glad you enjoyed it 😘
Loved this workout and the format! 2 rounds of a move is so much better than 3!
So glad you liked it lovely ☺️
🦸. I’m afraid 30 mins isn’t enough time for me. Needed a few extra breathers.....but just a few!😉. Thanx again!👍💪😊🙏❤️👌😘
Thank goodness for the pause button 😆 If you need the rest, take it!
Thank you Penny Exellent 🦸♀️🦸♀️🦸♀️
What a great sweaty workout thank u so much 💪🏼❤
You’re so welcome 🥰
Awesome workout! 🔥🔥🔥
Thank you so much ☺️
@@garagefitnessgirl ❤️❤️❤️
Thank you so much Penny for making my day healthy👍💪🙏
You’re so welcome 😉
🦸♀️ loved it. 45 mins would be perfect.
I’ll add one to the “To do” list 😅
Sitting in the office and watching this super workout video!!!! Cannot wait to do this tonight 👍💯 Thank you so much Penny for all your workouts 🙏💪🙌👋💟
You’re amazing Penny! You’re the only one get in shape my body so fast🦸🏻♀️ please do more video! Especially 50-60 mins ones 😄
Thank you so much! I absolutely will after March 😘
Loving the 30 minute workouts Penny! Fast and effective, that one was TOUGH 😅 but I made it through. You're awesome!!! 🙌🏼💖
You’re so welcome!! So happy you’re enjoying them! I’ve been enjoying making them too 🙌
Just finished this delightful workout and I loved it ❤️Thank God for you ❤️
Thank you so much ☺️ I appreciate you following along with me!
GREAT WORKOUT. Loved that. Did it after one of your other 30 mins so was fully worked by the end. THANK YOU xxxx
Nice one Rach! I love this superset format too 🙌
That is a burner 🥵🔥🔥
This set is amazing 👏 could you do it more often, pls? Tks 💪🤛
Have you tried my most recent Metabolic Superset Routine? Plus new Superset workout up next week 🙌
🦸♀️ I’d like more of these cardio and strength workouts please! Thought I’d get a break without weights during the cardio but nope, it was equally as tough as the strength workouts! 🥵
Week 1/day 5 made it!🦸🏼♀️I love this mix workout with cardio and streght💪🏻💪🏻😅My body shake it. Thank you Penny 💞😊😊
Pheeew that was SO killer Penny! Made it all the way thru & I am drenched! 😅 But I’m proud of myself bc I didn’t stop. TY for an amazing end to the week! 🦸🏻♀️
That was a great cardio and strength work out ,always burn it down coach ,thank you so much ,greetings from Athens ,Greece
Thank you so much! Big hugs from Australia 🇦🇺
I revisited this workout today… last did it a year ago. Still my favorite format of workouts!
Love the supersets too 🙌
🦸🏻♀️ I was sweating like a superhero!! Amazing way to start the week! Honestly Penny, you are a superhero! A,axing workout and as always an abundance of thanks!
Awww love hearing that!!! So happy you had a great workout 🥰
Love the 3 sets! Would like it to be a little longer! 40-50 minutes - thanks for workout!!! Awesome!!💪
I have some longer superset style workouts you can checkout. I have 40,50 & 60 minutes playlists setup if you’re ever looking for something longer!
Loving the cardio and strength 🦸♀️👍 Definitely a sweatfest for sure!! Thank you Penny looking forward to do more of your workouts my friend. #gotgoals #cantstopwontstop #garagefitnessgirl
I was quite surprised how tough this was for a 30mins workout really did enjoy differently go on my list to again. 💪🏋️♀️🥵x
Always happy when I can can challenge even my really fit people:) Glad you enjoyed it Marie 😘
Done!
Great job 👏
🦸🏾I felt like a superhero durning this workout lol!! Penny this felt like an hour worths of a workout, awesome workout!!! Becoming stronger because of your workouts! Awesome Penny Awesome!!🔥
🦸🏻♀️ Love SUPERSETS
🔥🔥
Still feel the way I did two months ago. This was brutal!
🦸♀️🦸♀️🦸♀️🦸♀️🦸♀️🦸♀️🦸♀️🦸♀️🦸♀️You are our super hero Penny. Thanks so much . Great Strength & Cardio work out.
Awww you are too kind! Thank you so much for the kind message! Glad you had a great workout ✌️
Aujourd'hui j'ai osé les poids de 4 Kg,different des séances sans poids,I am super héro merci Penny!❤️❤️❤️❤️