60 MIN POWER HOUR NO REPEAT | 500 Calories Burn Workout
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- Опубліковано 1 лип 2024
- NO REPEAT HIIT - Get ready to blast fat and torch through calories with this full body workout that includes weights, cardio and abs in a no repeat format so you won't get bored while you work up a sweat.
I used 1 set of 5 kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 6 Circuits that make up this 60 minute follow along workout. Each exercise has it's own seperate time scheme. Complete each circuit of movements, as follows:
C1: 50/10 full body with weights
C2: 45/15 cardio
C3: 40/20 Abs
C1: 50/10 full body with weights
C2: 45/15 cardio
C3: 40/20 Abs
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1️⃣Deadlift
2️⃣Clapping Leg Kicks
3️⃣Commando Plank
4️⃣Curtsy Lunge to Bicep Curl
5️⃣6 High Knees to Sprawl
6️⃣Scissor Bicycle
7️⃣Man Makers
8️⃣Bear Kick Through
9️⃣Russian Twist
*30 secs rest
C2
1️⃣Heels Elevated Goblet Squat
2️⃣In & Out Jump Squat Punch
3️⃣X Body Knee to Elbow Crunch
4️⃣Squat to Arnold Press
5️⃣Kneeling Up Knee Drive
6️⃣Standing Ab Crunch
7️⃣Snatches
8️⃣Jack Tuck Jump
9️⃣Reverse Crunch
*30 secs rest
C3
1️⃣Clean & Press
2️⃣Skaters
3️⃣DB Situp Reach
4️⃣DB Overhead Lunge
5️⃣Reverse Burpee to Jump
6️⃣Spider-Man Mt Climbers
7️⃣DB Push-ups
8️⃣Half Turkish Getup (R) Side
9️⃣Half Turkish Getup (L) Side
*1 minute rest
C4
1️⃣Sumo Deadlift
2️⃣Jump Squat Heel Tap
3️⃣Standing Side to X Body Crunch
4️⃣Bentover Row to Hammer Curl
5️⃣Squat Hop Burpee
6️⃣X Body Crunch
7️⃣Reverse Fly to Tricep Kickback
8️⃣DB Windmill (R) Side
9️⃣DB Windmill (L) Side
*30 secs rest
C5
1️⃣Back Squat
2️⃣Ghost Rope
3️⃣Butterfly Sit-ups
4️⃣Devils Press
5️⃣Bear Crawls
6️⃣Woodchopper
7️⃣DB Bicep Curl Combo
8️⃣Donkey Kicks
9️⃣Modified Hollow Hold
*30 secs rest
C6
1️⃣Alt Snatch to Lunge
2️⃣180 Degree Burpee
3️⃣DB Extended Situp
4️⃣Lateral Raise to Front Raise
5️⃣Jumping Jack + variation
6️⃣High Plank Jacks
7️⃣Skull Crusher/Kneeling Tri Extension
8️⃣ Plank Hip Dips (R) Side
9️⃣ Plank Hip Dips (L) Side
Workout Complete 🔥Burn 501 Calories
~Time Stamps~
00:00 Introduction
00:49 Warm Up
02:55 No Repeat Circuit 1
11:47 Workout Rest
12:16 No Repeat Circuit 2
20:58 Workout Rest
21:28 No Repeat Circuit 3
30:15 Workout Rest
31:15 No Repeat Circuit 4
40:01 Workout Rest
40:31 No Repeat Circuit 5
Workout Rest
49:15 No Repeat Circuit 6
58:28 Cool down/Stretch
1:01:02 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
Thank you so much for working out with me and helping me come up with the exercises for this workout. If you see your exercise suggestion drop me a comment and let me know :) If you love your No Repeat Workouts checkout my complete No Repeat Playlist : ua-cam.com/play/PLCF2BO0t-_4rZvu-DoLgiP3InH9dBl-u5.html
❤️
☝️😍🙏👏
I really enjoyed this workout!!!!!!! It was very challenging !!! Weights, CARDIO and abs on the same workout for 1 full HOUR!!!!!! Please keep doing this type of workout for 1 HOUR!!!!!!!!
PLEASE MORE WORKOUTS LIKE THIS ONE!!!
To create an hour long no repeat workout is tough. That's what makes Penny a hero!
Can’t take all the credit! I got most of the workout from viewer suggestions 😅
Loved this format! Didn’t feel like an hour either. A+ 🙅♀️
I love how she breaks down the workout at the beginning it helps me mentally get through
I’m so glad that helps. I like to know what I’m doing before a workout too.
Excellent work out !! Love this long format -Thanks for your energy, and putting workouts out on UA-cam. Stay well and happy!
Yes 🙌 this was amazing Penny. Love the 1 hour. Feel like I get so much accomplished.
🙅🏻♀️ love love the NO repeat long workouts. Pushes me to a limit I didn’t know I could reach. Thank you!
Love love love this format. 60 minutes flew by. As always, thank you Penny for motivating us and posting great workouts like this ❤❤❤
Loved this!! Great workout for the weekend when I have lots of time. Loved the format and especially the no repeat and lots of variety. The time flew. I am soaked. Thank you so much Penny!
WOW! I think this is my favorite strength/cardio workout to date! Every time I thought I would phone in the tough cardio, I pushed through and just did it! Maybe a power hour bodyweight no repeat would be a blast!! Thank you Penny! You are so motivational.
This was fantastic Penny! LOVE this style and length of workout! THANK YOU!
Please please do more workouts like this! Hour long with the split up of cardio, weights, and abs! This is the best one!!!
This one was so good! I struggled but managed to finish, loved the no repeat 🙅🏽♀️ and the longer duration - Thank you Penny!
Love this workout!!! Please keep doing longer workouts!! 1 hour full body strength and cardio, PLEASEEEE!!!
Love the no repeats 😊
That was awesome! More long ones please!
PLEASE MORE WORKOUTS LIKE THIS ONE!!!
Came back to this one. Absolutely brilliant workout. Sweating buckets. Thank you for all your great workouts.
Loved the format!! Great combo of moves for a fun full body workout. I loved that most of the strength exercises hit multiple muscles at once, and that the strength, cardio, and ab exercises alternated. Made the time go by much faster and it felt like there was a “break” between each type of exercise.
Yes….loved it. A huge 430 calorie burn….thank you from Australia ❤️
Great workout Penny. Loved the format and pace. 💗
Thanks Penny! Great combination of exercises.
Love the no repeat. Really like the combo/ circuit times.
Will be doing this on a regular schedule.
Thanks Penny. I loved how you combined each circuit. ❤
This is absolute and utter killer, really for the fittest. I attempted it after my chest workout (weights) today and only managed to reach 50%. I will attempt again when fully rested. Really serious stuff!! And certainly extremely effective. Awesome, thanks!!!
Awesome! I vote for more of this format. Thanks!
That was just what I needed today Penny! Thank you! No repeat mix ups like this are my absolute favourite! See you next time!
Glad you enjoyed it Kelly!! Thanks for the great feedback lovely 🥰
My favs. Long workouts no repeats!! Happy! Loved this one
So glad to hear that 🙏🙏
Loved this long workout! Please keep them coming.
I felt challenged and sweaty and this was a great total body burn for sure!! Love the no repeat as it makes the workouts fly by… but with a workout this long I wld b fine with some repeat sets as well.. thanks for these amazing and inspiring workouts!
always wonderful thank you!
Done this full workout this morning 💪 was great to workout for that full hour. Loved the mix of cardio and weights. Thanks so much penny. I would be lost without your amazing workouts ❤️
PENNY, this was a tough one hour no repeat workout, but I loved it. Great way to start my day. Thanks for sharing💪🙅
loved the longer workouts!
I loved this so much I did it again! Thank Penny.
Love the long no repeats🙅♀️thanks for this nice training
Absolutely love no repeats, please keep on doing the awesome work💥💥💥
I like that you give alternative options thank u .
Oh wow, I didn't think I could get through this workout today, but I just finished and so glad I did it. Thanks again Penny! You have no idea how much you've helped me physically and mentally to get fit after recovering from the car accident.
LOVE The longer no repeats! Thanks, Penny! 🙅🏻♀️🔥❤️
New No Repeat up on Friday 🙌🙌
What a fun workout! Two thumbs UP!!! Thank you!
🙅🏼♀️love it! Love the longer ones! Strength & cardio for the best quick all over body workout! I add in a few jumps and heavier weights to make it a little harder for myself! You do a fantastic job! Thank you!
All I can say is WOW! Thank you!
Thank you for this great work. Challenging for me but enjoyed it. More 60 mins workouts ,please.
More like this Penny!!!! It was great!!!!Thanks👍 👍🙅♀️
It was crazy intense, fierce but sooo fun! Love u Penny💜🤗
🙅🏻♀Love the no repeat format and love the long workout! Thank you!!
You’re so welcome 😅
This was a great workout! Thanks Penny!
Oh Penny, this one looks fabulous! I love the format and the no repeat. I can't wait to try it. I'm injured now with a bruised rib but it is on my list for when I recover. Thanks for a great variety of workouts.
Oh no!! Hope you heal fast 🙌
Wow, definitely felt the power and strength,
Loved it, so much
Thank you for your inspiration ❤
I was intimidated by this hour long format but ended up loving up. I think the no repeat format keeps it fresh.
Proud of you for getting it done!! And so happy you enjoyed it 🙏🙏
Love this workout!!!! One hour weights and cardio, my favorite kind or exercise!!!!!
Thanks Maria! So happy you had a great workout 🙌
Only just found you last night. Did this workout today- only managed 45 mins as that’s what I’m used to but loved it. Love workouts with strength and body weight mixed coz otherwise I get bored. Thankyou xx
Great one!
loved this!!
🙅🏼♀️ what a great workout! thank you so much for always giving us easier/no jumping/etc options! 😘
So happy they help!!
I just repeated this workout 🏋🏿♀️, good job Penny
This oldie was new to me. I did it today for the first time. Absolutely killer! I will do it again soon. Awesome job Penny❤!!!
I absolutely love content like this. This helps me recover from my injury and still get a good workout. :-)
Glad to hear it helps Marco 🙌
Thanks a lot, Penny, vor this perfekt training! A great mix between strengh and cardio, I loved it.
Fantastic workout! Thank you, Penny :D
I love no repeats!!! This one was brilliant!! Thanks Penny!
Yay!!! So happy you enjoyed it 😅
yesss this vid came right on time 😍 Penny, I’m so glad that I found ur channel ! Thanks for all these amazing vids ( ps : more 60 mins workout pls 🥺 ) love from 🇲🇾
Wonderful workout. I loved the length, the challenge and rotating strength/cardio/abs. Thank you 😊
Awww thanks Tina 🥰
wow this workout out was so challenging but so much fun! thank you so so much for the video - i loved doing this workout! xx
Wow that was challenging, but so so awesome too! I love your No Repeat workouts! Especially if it’s a long workout. It keeps me guessing and then I don’t have to repeat any exercises that aren’t my fave. Hahaha! Thanks again Penny! You rock!
❤️ Loved this intense, challenging workout!! I have love/hate with no repeat because it means longer sets🤪 but you always give us a variety of workouts, which is AWESOME!!❤️
Thanks Kris! Have you tried my intense dumbbell circuit yet? It’s a circuit of 3 rounds of each move- 30 secs work/10 rest! Really fun 😅
Just can across this. Love loved it. Sweating. Thank you
I wish more people know about your channel. You are amazing!!
Revisited this so many times! One of my favourite workouts!
Love hearing that 🙏🙏🙏
You are the best!!!!!! Thanks for what you do Penny!!!
Thank you so much for following along with me 😅
GRacias por estos contenidos.
My favorite workout is no repeats with cardio/strength/abs mix for 60 min. This was perfect! Thanks Penny.😅
Making a new one like that today 🙌
Love no repeat !!
Probably one of your hardest workouts I've done so far, was hating it at times (in a good way!). Really good workout, just what I needed this morning. Thanks.
YEEESS!! I hear you Stuart! Such a tough one! Great job pushing through and getting it done 🙌
magnificent! Thanks Penny you are fantastic
Whew! That was tough! I like no repeats. And I like the no jumping options. I don’t think I burned 500 calories but I sure did sweat plenty😓. Great workout!
So glad you had a good sweat session 😅
I love it ❤ but i prefer little less timing 45 to 50 minutes but as i said loved the workout 😍 thank you so much ❤ god bless you!!
Hallo Penny,
thank you for your extraordinary workout!
It is very interesting because it includes different and (for me) new exercise and the succession is never boring.
It will take two session for me to complete, bacause early in the morning my time is limited. But half way through is worth doing all the same!
A big hug from Italy!
Really,really enjoyed this workout, more like this one, please Penny!🥰
So happy to hear that 🙏🙏🙏
Penny, I finally did this one and was absolutely one of your top 3 challenging workouts. Ioved it!!! I noticed my improve. Thanks a lot!!!❤❤🥰🥰👏👏👏🎉🎊
So happy you had a great workout! This was a killer burn right!
I love this!
Great! Thank you 😁
I made it!!! WOW that was Super TOUGH! An entire hour of full on hard work with weights and cardio! Loved it felt good to complete the entire hour a true challenge Penny! ABSOLUTELY FABULOUS NO REPEAT 🙅♀️🙅♀️💪🏻💪🏻😅😅
It has been a few months I haven't been able to exercise because of health issues, but now I have returned and did this today! Oh boy I HAVE MISSED WORKING OUT WITH YOU!!!!😍😍😍💪🏻💪🏻💪🏻 let me say, there is a huge improvement in the overall quality of the new videos love it!🙌🏻🙌🏻🙌🏻❤️❤️❤️
Thank you so much! So happy you’re back and feeling better 🥰
Another great workout! Thank you so much Penny!
Thank you so much for following along with me 💪😅💪
Great one
Loved this workout! Thank you!!
So happy you had a great workout 😅
Oh yeah ! I am really really proud of me!
Because it was so hard the first time I did this wonderful workout, i thought why not torture myself one more time?
And here I am
On Sunday morning soaked with sweat and happy.
Love you, Penny.
Ha ha nice work!!! Proud of you for getting it done twice!
thank you again such a complete Wo !
Hello Penny. Very sweaty and challenging session. Thank you very much. see u
Love these super sets with no repeats! 😅
Another great workout 💪🏻😃🙅♀️
Both thumbs up 👍 👍
This was a tough one. I really struggled towards the end.
Very well thought through and planned, Penny.
Great job pushing through and getting it done! I’m proud of you!!
🙅🏾♀️Penny every circuit had all of my favorite moves in it!! U must be psychic!! Perfect workout to end a long week!! Thank you Penny !!🔥🔥🔥🔥it’s amazing how strong my core , didn’t have to do any modifications! Lifting heavier every month or so helps!
❤️👍🏾🙅🏾♀️ I love your extended no repeats!
What a wonderful way to finish my workout week!!! Penny always creative 😍 balanced workout, I loved it!!! Strength, cardio and 🙅🏽♀️🙅🏽♀️🙅🏽♀️ yayyyyy ❤️ Thank you
You are so welcome lovely!! Glad you had a great workout 🙌
This was workout was recommended to me yesterday. After review lol, I thought this would be a great workout to start my week off. It definitely did not disappoint. I enjoyed the incorporation of strength, cardio, and abs. No repeats were a huge plus for me. I burned 561 calories. I subscribed to your channel and look forward to more.
Awesome Danielle!! Thank you so much for letting me know! I have a whole No Repeat playlist for you to checkout if that’s your jam 🙌
Awesome workout! :)
OMG this is probably my favorite workout ever! Love it❤
Awww that’s awesome ☺️☺️ Thank you so much 🙏🙏
Amazing workout, Penny!! Love the combination of strenght and cardio plus abs!That was sweaty! :) Thank you!!
You’re so welcome! I’m glad you enjoyed it 😅