40 Minute HIIT Workout with Weights No Repeat
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- Опубліковано 2 жов 2024
- Crush calories with this Full Body HIIT workout that combines weights and high-intensity moves to sculpt, sweat, and strengthen.
Like the music? Find my playlist with the music I've used here:
share.epidemic...
And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free!
I used a set of 7kg/15.5 Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 2 No Repeat Circuits to complete 40 secs work/20 secs rest
__________________________________
Circuit 1
1️⃣Thrusters
2️⃣Double Pulse Squat Jump
3️⃣Devils Press
4️⃣Sprawl
5️⃣Renegade Row
6️⃣Bear Side Toe Taps
7️⃣Snatch
8️⃣Skier Hops
9️⃣DB Lunge & Curl
🔟Jump Lunge
1️⃣RDL
2️⃣Duck Walks
3️⃣Bentover Row
4️⃣Kneeling Plyo Pushups
5️⃣Bicycle Chest Press
6️⃣Plank Core Rotation
7️⃣Squat Clean & Press
8️⃣Leg Commandos
9️⃣Half Kneeling Alt Curls
🔟Superman Burpees
.
Circuit 2
1️⃣Squat to Curl
2️⃣Pausing High Knees
3️⃣Deadlift to Upright Row
4️⃣Switch Sprawl
5️⃣Alt Clean & Press
6️⃣Pike Pushups
7️⃣Lateral Lunge and Switch
8️⃣Lateral High Knee Run
9️⃣Step Jack Press
🔟Kick Throughs
1️⃣Bridge Pullover
2️⃣Plank Jacks
3️⃣Alt Upright Row to Lunge
4️⃣Shuffle Jack
5️⃣Skier Swing
6️⃣Lateral Lunge Floor Taps
7️⃣Man Maker
8️⃣Table Top Leg Raises
9️⃣O’head Tricep Extension
🔟Burpee Punch
*Workout Complete 🔥Burn 294 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
![30 Min FAT BURNING HIIT WORKOUT with Weights [No Repeat]](http://i.ytimg.com/vi/UBsQx_uSakc/mqdefault.jpg)
Hiiiiii! I'm back and can't wait to share this classic HIIT workout. Alternating strength and cardio moves for a full body burn guaranteed to fire you up!! Hope you love it 🤍
Yayyyy!! So excited ❤❤❤❤
Love alternating strength and cardio!!!! Can't wait ❤
I only practice from your videos 👌 so much love penny 😍💯💪
2 channels of Penny 🥰 Love it! Happy to have you back in action over here too 💪🏻
Looking amazing as always Penny ❤
I love this format of alternating weights and cardio!!!
YEEESS!!! So fun right 💪😁
Penny loved this format was just and 40 sec on 20 rest was perfect x ❤️
Thanks Marie! 40/20 is my favourite too 💪😁
@@garagefitnessgirlI like 40/10 so just do a couple of extra reps or quick blast of high knees for 10 secs before next exercise! X
Loved this no repeat HIIT! Sweaty and muscles are burning!!
It’s like Christmas in July! Your workouts are like gifts that keep on giving. Thanks from Toronto.❤
Awww thank you so much 😊
My favorite kind of format! All the moves I like are also here! Thanks Penny!!!
YEEEES!! My favourites are all here too 🙌
Loved it!
HIIT WITH WEIGHTS IS A ❤💪🏻workout!
Thanks Penny!
Woohoo!! New HIIT with weights out each Friday 🙌
Love the alternating cardio/weight workouts!!!
Fun right 🙌
Drenched in sweat. Loved this workout. Thanks a ton penny!! 🙅♀️
You're so welcome!
Awww...this was sweaty! Thank you again, Penny! ❤
You're so welcome!
I am so happy to have you back! Thank you for this great workout, Penny!
Happy to be back!! Glad you enjoyed it 😁
This workout was AWESOME. I love this style and would love to see more like this. Thank you 🌺🌻🌼🌸
More to come! New No Repeat HIIT out every Friday this month 🙌
Excellent routine!! Sweating buckets here in Belfast 😅 Loved it and love no repeats, thank you Penny! 🎉❤
Glad you had a great workout 💪😅
My all time favorite workouts!! Weights, cardio and no repeat. You are amazing! Thank you for your incredible workouts!
You're so welcome! Appreciate you following along with me!
Perfect Penny! 🎉
Thanks Carina ❤️
It was so great! Perfect Friday ending🎉 greetings from Poland ❤
Fantastic!! So happy you liked it!
Penny, keep the no repeat hiit workouts coming! You are best at what you do. I look forward to working out with you ❤
She has great energy and knowledge.
Will do!! I have all no repeats for you this month 🙌
whoa !!!! that was a sweaty one 😰😰💪💪.. thankyou Penny ❤
You’re welcome!! Glad you had a good sweat session 😅
Absolutely brilliant! I am drenched and happy as always with you - Thank you Penny! PS- Your new channel rocks, too!
Awww thanks Liz!! I appreciate that so much!! More like this to come!!
I love all your workouts, both with and without repetitions! Great job and I crawled into the shower 😄 Thanks Penny!
You're so welcome! Glad you had a great workout 💪😅
🙅♀️loved this no repeat awesome workout! I liked the 40 second on time too! And yay to mixed in cardio❤🌻i was sweating, great one!!!
YEEESS 🙌 40/20 is my favourite format 💪😅
Loved it, Penny! 💪🙅♀️
Thank you ☺️
WOW.... I LOVED IT, so far the best workout ever!!! Thank you so much Penny!! blessings
Awww thank you so much for the great feedback ❤️
another great workout! You've come a long way since I started following you - working out in front of your garage!
Ha ha I hope so 😁 Wow!! Thank you for following all these years 🙏🙏
Thanks Penny for all your effort in this ❤ I love 💕 your routines, are just exactly made for girls o we 40. I can’t handle anymore intense routines. Thanks 🙏
You're so welcome! I hear you!! Glad you liked this one 😁
This one was pretty intense for me! 😂🔥🥵
@@savannahanderson1136. Definitely intense for me too. Loved it❤
Great workout 🫶🏻🫶🏻💪🏻👍🏼👍🏼👍🏼
Thank you!! Glad you enjoyed it!
You are appreciated ❤❤❤
THANK YOU!! That means a lot ❤️
I'm so glad UA-cam keeps the recordings of these for those of us who cannot make the livestream time.
Treino maravilhoso 😍😍
Obrigada ❤❤
You’re welcome ☺️
Love this ❤
Thank you ☺️
Good class!!
Glad you think so!
love this💪🏼🤙🏼🥳
Thank you for letting me know ❤️
Megaaa thank you penny ❤
You’re welcome ☺️
So good!!! 310 calories burned!! Did it with 12 and 15 lb weights. Don't always do the same amount of reps that you do...hopefully that will improve!💪
Great job getting it done and glad you enjoyed the workout 💪😁
I love this workout ❤ I will do it this weekend. Much love from Costa Rica. 😊
Wonderful! Hope you enjoy it when you get it done ❤️
Sooooooo excited, Penny!!!!!!!!! Is the cardio going to be low impact? ❤
And LOVE the 40 minutes👍
No, but I show you the low-impact modification. New Low Impact workout up next week :)
@@garagefitnessgirl AWESOME!!!
Done ✅
Great job!!
Absolutely love this one!! Thank you Penny I’m saving it to do again and again x😊
Wonderful! I’m so happy you enjoyed it 🥰
This was fire, Penny, FIRE❣️❣️❣️🧨🧨🧨🥁🥁🥁❤️❤️❤️ thank you and have a great weekend🫶
Yay!! So glad you liked it 💪🔥
This was definitely one of your best! (But i really do love them all!)
Ha ha thank you!! All my favourite moves and time scheme 🙌
Hi Penny😊, I just wanted to thank you for your amazing workout 🤩 videos! I've been following your routines for months now, and I've not only lost weight but also gained muscle. Your workouts has truly transformed my fitness journey!
That’s amazing!! So happy to hear that 🙏🙏
Loved this workout Penny! So sorry I missed the live stream! Want to work out with you “ in person” virtually one day haha!
Yes!! That would be great! Where in the world do you live and what time do you workout? I’m always open to scheduling videos for different times 🙌
Holy shmoley… kicked my butt… fantastic workout! 😂
Awesome!! Love hearing that 💪😁
So much fun!!! I’m actually on vacation and in a super small apartment. This worked well with The space I had !❤
Perfect! Glad to hear that 💪😅
Thanks again for a great workout. You are the best. Can I ask for a favour? Would be great if we would know when to inhale and went to excel lifting weights that’s just something that would be like a cherry on top just saying.🥰🙏✨🌹💕
Que bom vc é muito maravilhosa vou já fazer esse treino ❤❤❤❤❤❤
Hope you have a great workout!!
weight, hit , no repeat. these combo is the best. thank u Penny. 💜💜💜
Glad you like it!
Perfect...as always ,love this format ❤
Yay, thank you! 🙏
🙅♀️👍 holy sweaty buckets. I haven't done main channel workouts in so long. Thank you for providing modifications, Penny. ❤
You're so welcome! Glad they help 💪😁
Wow Penny! I am dripping and feel amazing! Thank you, love those 🙅♀🙅♀🙅♀🙅♀!!!
Wonderful! Glad you had a great workout 💪😅
Nice !!!! Always like your workout! Thanks. ❤
Greetings from Germany
Thank you so much 😊
🤷♀️💥🤷♀️💥🤷♀️💪🤷♀️💪🤷♀️💪🤷♀️WOW how sweaty was that workout and including my 2 favourite moves skier swing and devils press BRILLIANT huge thanks Penny🙋💐
Ooh yes! Love those moves too 🙌
Bom dia riqueza 😅💪🤙😉🙅♀️🙅♀️🙅♀️quando é bom.....repete se. Obrigada
Glad you enjoyed it!
Thank You Penny,mamma mia ,wooow 😅😅😅😅, cardio with weights, loved it,awesome workout 🙅♀️🤩🙏🌻
So glad! Thanks for the great feedback 😅
Penny! I loved this!! I’m doing your weight lifting series but I miss your HIIT workouts! This was perfect and I love no repeats!
I’ve planned it so you do the 3 strength workouts at the start of the week and then a HIIT workout here every Friday 😅
👏amazing🙌 🙅♀️
Great to visit this channel after June. Love the workout, the moderately heavy weights, the sweat session, and the color combo. 🎉
Awww thank you ☺️
Absolutely brilliant. Good to have you back but also benefit from your other channel 💪💪🙌🙌👏👏🏋️♀️🏋️♀️
I appreciate that!
OMG this was so much fun thank you so so so so much. You’re the absolute best queen blessings on you. Thank you so much for sharing.
You are so welcome 🤗 New HIIT with weights out each Friday this month 🙌
My favorite format workouts!!!! Cardio and strength!!!!! ❤
Glad you like them! More to come!!
Yuippiiiee!!!! Cannot wait to smash this new HIIT workout!!! I know I'll love it 😍❤❤❤💦💯💥
I hope you do 🙌
Amazing work, Penny !!! Time run so fast!!! I loved it!!!
Wonderful!! I’m so happy you enjoyed it 💪😅
Wow! What a good one 😅 I felt this today😊 was so happy to see this today, I was counting down until the 8th 😂 Will you do this channel during the Began to Lift breaks? I went heavy in the series but even at 15lbs. today I felt it. Keep them coming Penny🤗 challenging myself has made working out hard yet enjoyable.
New Begin to Build series starts Monday & comes out Monday, Tuesday & Thursday and then new HIIT workout comes out here every Friday 💪😅
AWESOME! That was such a challenging and fun workout! Thank you!
Glad you enjoyed it!
That was awesome, I loved the format. I left my ankle weights on from the walking workout I did before, the body weight exercises were next level with them on. 🥵👌💪🔥 Hanks Penny. 💯 %
Oh I bet!! Great job Cherie 🙌
This looks great!!! Can I just ask….why is the calorie burn mentioned so low compared to other workouts of similar length and intensity??? Is it a typo and meant to start with a 3 instead of a 2??? Xx
lol! No! I just post the REAL & EXACT calories that I personally burn. Everyone will burn different calories depending on their fitness, height, weight, weights they use, intensity they move at etc
I love this one penny. I tend to have my favourites and do them regularly. This is added to my watch list. The music was new and really had a great beat.
Again thank you for helping me maintain my goals with these amazing workouts. 🎉💪🏻👏🏻
Wonderful! Glad you enjoyed it 😅
thank you Penny for this session, I used 7.5kg, 10kg, 12.5kg and 15kg dumbbells. 🥵💪
Amazing! Great job 👏
Loved this - my favourite format, alternating between weights and cardio. Thank you 🙏
So happy you liked it 💪😅
Phewww Penny! ❤🎉 This was such a fun and heart-pumping workout and went by so quickly! So looking forward to your next drop on the other channel!
Begin to Build out tomorrow!! So excited for everyone to try it too!
Loved this format, I really like alternating the weight with the body weight exercises. Not going to lie, needed some extra rest after a few exercises 😊
Thank you ☺️
Great job getting it done 🙌
Amazing beyond words. Super challenging
Thank you so much!
Day 5 ✅🙅🏻♀️
Loved this one Penny stayed with 7.5kg 💪
That’s fantastic!!! Great job 👏
Absolutely loved this workout Penny, definitely felt the burn, will be adding it to my favourite videos ❤
Awesome!! Appreciate the great feedback ❤️
I absolutely love all of your workouts but this one was spectacular ❤Thank you keep doing what you do you are by far the best!!!
THANK YOU!! That means a lot! This had all my favourite moves in it 🙌
So glad you are back. I love all of your workouts but no repeats are my favorite. I love that I don't have time to think about what exercise is next and it makes me work a little harder.
All No Repeats this month!! Hope you enjoy ☺️
This program was a little bit difficult and tough, but actually it was good! Thank you!🎉
Yes very challenging 💪😅
Thanks Penny 🙏 have missed you. Hope you’re feeling good and all recovered!
Hey Kate :) thank you! I wasn’t unwell, just took a break to get my new strength training channel Garage Fitness Girl Lifts off the ground :)
We appreciate you all the way from south Africa , You have help me to transform my body i feel so much better now . Much love🥰❣
That’s amazing!! Thank you for letting me know 🙏🙏
Hey, this workout was awesome!❤ Please make more like these, Penny. Thankyou!
Glad you enjoyed it!! New full body HIIT out tomorrow 😅
Omgosh this was the toughest one yet! I was not liking you for a second lol but I burned so many calories. 🔥 😮
Ha ha amazing!! Glad you had a great workout 💪😅
Wow totally loved it ,just in time..❤🎉now set for the weekend 🙅🏽♀️
Perfect! Glad to hear that 💪😅
Quel plaisir de te retrouver Penny 😊 j'ai adoré cette superbe séance 🔥🔥🔥 au top 💪💪💪 merciiiii beaucoup Penny 🙏🙏🙏 I love 🙅♂️🙅♂️❤❤
So happy you enjoyed it ❤️
🙅🏼♀️thanks penny! Be about 3 degrees here and I am 😅!
Ha ha awesome!!
Missed you!!! You look amazing btw ❤❤❤
Thank you ☺️ Appreciate that so much ❤️
🙅🏻♀🙅🏻♀Thank you! Awesome as always!
You are so welcome! Appreciate the great feedback 🥰
love it ❤❤❤❤please 🙏🏽do with barbell same style no repeat
I’ll put it on my “To do” list ❤️
Love the mix of cardio and strength. Thank you!
Glad to hear that!! More like this to come!
Amo teus treinos 🇧🇷🇧🇷🇧🇷
I’m done😂❤🙅🏻♀️Thank’s Penny!
Woohoo!! Great job 🙌
Another wonderful work out coach ,thank you for torture us ,ha ha ha
Ha ha you’re so welcome!!
Love this too! Penny you are the Best ❤ It is hard workout and a lot of fun fun fun.
So glad you enjoyed it 💪😅
Added my ankle weights , had a blast. Thanks Penny 🙏
Excellent idea!! Great job getting it done 💪😅
🙅🏽♀️🙅🏽♀️🙅🏽♀️🙅🏽♀️ I’m a 😅😅😅 mess and I ❤ it Penny💪🏽
Woohoo!! Love that for you Maggie 🤗
What ever happened to the new walking workouts?
I’ll get there 🚶♀️
I love strength and conditioning together ❤️ 💪 😅
Yes!! Lots of fun 💪😅
It was pleasure witch such a music 🥰🥰 Thanks❤
Glad you enjoyed it all 🥰🙏
❤❤❤❤❤
Excellent workout, thank penny❤
Glad you liked it!!
Missed you!! Your workouts are the best 😊
Appreciate that! Thank you for following along with me 💪🥰
Nice workout Penny, i just made my ABS workout, you should try it out! :)
Thank you!! Hope it gets lots of views 🙌
@@garagefitnessgirl Thx, your chanel was first i discovered on youtube and gived me motivation to start mine! :)