20 MIN Standing Cardio and Weights Workout | No Repeat HIIT
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- Опубліковано 2 жов 2024
- Sculpt and sweat in under 20 minutes with this Cardio & Weights HIIT that combines fat-blasting cardio with muscle-building strength exercises for a full body blast.
I used a set of 4kg/9Lbs & dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete 1 round of the no-repeat circuit 35 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣RDL to Bentover Row
2️⃣Squat to Jump Squat
3️⃣Oblique X Body Crunch
4️⃣Drop Squat Jack
5️⃣3 Shuffle Jump Lunge
6️⃣Step Back Lunge with Curl
7️⃣Fly to Straight Back Raise
8️⃣March Curls
9️⃣Pivot Squat
🔟Skier Hops
⏸️Side Lunge & Swing (R to L)
1️⃣Side Lunge & Swing (L to R)
2️⃣Side Toe Tap to Jump Squat
3️⃣Jack Press to Front Press
4️⃣High Knee Combo
5️⃣Lateral High Knee Run
6️⃣Alt Skier Swing to Step Back Lunge
7️⃣2 DB Swing
8️⃣Ground & Pound
9️⃣Lateral to Front Raise Combo
🔟Clapping Leg Kicks
⏸️Running Man
1️⃣DB Skater
2️⃣Standing DB Ab Rotation
3️⃣Snatch to Windmill (L) side
4️⃣Snatch to Windmill (R) side
*Workout Complete 🔥Burn 203 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
This one really HIIT's the spot 😉 All you need is 20 minutes and a set of dumbbells and you're ready to have a great sweat session :) Hope you enjoy this one!
Please do a lot of exercise for an hour 🙏❤
Absolutely love that you hit it hard for less than 30 minutes… time is a hot commodity and I do NOT want to spend an hour doing what can be done in much less. (Speaking as an ex-trainer and group fit instructor for 28 years.. lol)
@@MTiPR96my plan is to use this as an add on to at 30 or 45 min workout! 🤩🙌🩷💪🏻
@@rhomo 100% agree!!
love the intense 20mins sessions. Means I can get steps aka walk in after all before work without compromising my sleep. Love them....keep it coming lady 💛💛💪
Really busy, coming home from work, eating then it again so 20 mins is perfect for me.
Wonderful! Trying to get more 20 minute workouts up on the channel for you.
I absolutely loved this workout Penny. Ticks all the boxes: duration, intensity, fun, cardio and weights. More standing workouts please ❤
Love this thank you Penny💖🔥🔥🔥🤸🏾♀️
I’m so glad 🤗
Thanks You Penny❤❤❤
Quick, sweet, and sweaty!
This short workout packed a little punch. Lol. Fun, weighted/cardio bursts. Loved it! Thanks again!
Your dog is so adorable. He made my morning 😍And of course, brilliant workout as always Penny. Thanks co much 🙏💖💖
Thank you!! We appreciate the kind words 🐶🥰
That was quick and tough! Loved it!❤
Excellent! Glad you enjoyed it 😅
Maravilhoso como sempre!!!
Well I took 8 breaks. Lol what an absolute unit this woman is
Best workout ever
💥💪 BRILLIANT this workout is definitely on repeat when I only have a short window 💥💪 really enjoyed your all standing exercises too ,thanks Penny🙋💐
Great just what I needed short and sweaty. Love all standing. Would love more triceps included as mine are really going now. 😅
Great to hear and I’ll keep that in mind 💪
Terrific workout!!
Thank you so much 😊
Loved this one! However, I would need a little more warm-up for my 42 y/o knees that want to rest all day!
Penny says if you’re doing a quick workout you’re gonna work your booty off! 💪🏻🔥❤️
You know it!! Hope you had a great workout!
Would love more quick and effective workouts like this! Love this!!!! 🏋️♂️
More to come! Thank you for letting me know 😅
I love this quick format!!
Nice and not too easy
Glad you enjoyed it 🥰
Short. Spicy. Sweaty. Pure Penny perfection!
Who needs the mat for a killer workout?!
EXACTLY 💪😅💪
Love this workout. Please do more 45 min or 60 min. Thank you
Awesome as usual!!
Thank you ☺️ That means a lot!
I love this one!👏🏾👏🏾it was a challenge but pulled through! Thank you Penny!👏🏾❤️
Great job! Proud of you for getting it done!
Another fun and sweaty quick cardio x weight work out!! These are by far my favorite!!
Awesome! Thanks Jenna 🤗
Wow!!! That was quick sweaty swift of energy burst workout 😅 loved it ❤
Yes!!!! All standing🎉🎉🎉🎉❤
This is a perfect workout when short on time. Great combination of strength and cardio exercises. Thank you Penny!!
So much in only 20mins. Amazing!
Glad you liked it!
Cool down with Teddy is the best 🤩
Ha ha he is the real star of the show 🐶
❤
That was excellent Penny🦿🦾👏👏👍👍 Thank you🙏🙏🙌
Thank you 🙏
Loved this workout! Your doggy cooling down with us at the end was too cute!!❤😍🥰
OMG ... I ... L❤VE ... MY AWSOME LIFE 😊
❤❤❤❤🐶♥️♥️♥️♥️
Thank you Penny 🤗
I’m so glad 💪😁💪
Was looking for something quick & easy this morning. Well this one was quick. I should know better by now....nothing is easy lol!!! Another excellent workout Penny. Thank you.
Glad I could help! 💪😁💪
I loved this workout! Thank you for another all standing wrist friendly format, I truly appreciate all the awesome workouts! I love my new Garage Girl sweatshirt, the quality is excellent! 🤩
That’s fantastic to hear! Thank for letting me know! And for supporting me and the channel 🥰
Love all of your workouts!!!! Can you make more 45/1 hr workouts? When is the May calendar coming out? Thanks so much for all you do!!
May calendar is in your inbox now 😅
Yes I prefer 45-60 min long workouts but today I didn’t have time. This was perfect for me! Thank you Penny❤ I will do this again soon. 😊
Yes! Good to have a variety of workout lengths on the channel for everyone 😅
This was AWESOME!! More like these workouts please! 🔥 🙏🏻
Will do!!
A really challenging and intense workout Penny !! I loved it !! ❤ thank you so much !! 😅🤩
You're so welcome! Glad you liked it 😁
Thank you Penny ,short and sweet,and tough of course 😅😅loved it ,awesome workout as every time 🤩🙏🌻
THANK YOU!! Appreciate the kind words ❤️
Absolutely love it ! Exercize and the timing is great! More! more!
Thank you! Will do!
Hi Penny how are you!!! short and sweet !!!! love all your workouts thank you my dear!!!
Glad you like them! Thank for following along!
Just what I needed today. Great exercise variety. Still challenging in such a short period of time.
Great to hear!
That nearly killed me! But I should have know with a warm up like that!
Reminder to not have 4 weeks of again!
Great job getting it done Renee 😅
All standing is perfect for when i can't bare to do a burpee 😂 doesnt mean its an easier workout though! 😅💪🏾💜🤸🏾♀️
So true! Lots more All Standing to come 🥰
This one was high intensity and challenging for 20 mins! I burned 245 calories
YEEESS!! I think I was at 235 😅
Loved this one Penny, thank you! Perfect for before work in the morning when I'm in a rush!
YEEESS!! Glad to help 🥰
love it when you release this style of workout because I'm able to insert them on my schedule, short and sweaty😅❤
Love that! Will definitely add some more shorter ones soon.
Loved this one Penny. More please. Happy Hump day 😊💪🥵
Will do Cherie 🥰
You are great Penny❤❤❤ 20 min loved every move❤❤❤❤🎉🎉🎉
Thank you ☺️
This was awesome 🎉
I would definitely love to see more standing work ❤
More to come!
Standing workouts are my favorite! I hope to see more. 😊
More to come! Glad you enjoy them 🥰
Love the standing workouts! ❤️🔥💪🏽
More to come 🙌
Daisy (or ? I forgot doggies name) helping you out, I see! 🐕🐶
Teddy is my black sausage and Daphne is my tan sausage :)
Love this workout❤Thank’s Penny.
I’m so glad 🙏🙏
👍🏻👍🏻👍🏻👍🏻LOVE IT!!!PLEASE MORE LIKE THIS, IT KILL ME!!!
Will do!!
Love short sweaty workouts❤ I've done this one twice😄
Awesome!!! Love hearing that 😅
Loved this work out!!!!!! Amazing
Glad you liked it!!
Loved it. I would love more of these. Thank you.
More to come!
❤short&sweaty 💪
Loved the length for a busy week night work out 💪
Great to hear! More 20 minute workouts coming for you!
Really enjoyed this short session and standing too!!
Glad you enjoyed it!
Corto...pero rápido e intenso, gracias👋👋👋🔥🔥
Glad you liked it!
Love this 20 minute work out and a total mix up
Glad you enjoyed it!!
Whew, Penny! This was good! Thank you!
Glad you enjoyed it!
Great sweaty work out... Loved this...
Glad you liked it!!
This one was short but I worked out most of my body 🎉
YEEESS 😁
The best 20 mins. Standing Cardio and Weights workout 🙅♀ repeat 🥵👋👋
Love you dog😊😂
Thank you ☺️
Just did this this morning! Total fire in 20 minutes! Heart rate jacked ❤🎉❤❤
Love this standing workout Penny.Please make more standing workouts like this video...short and totally makes me sweat alot😅
I always know a Penny quick workout is going to be a wee bit of a challenge, which is great when you’re short on time. Loved this one Penny! Keep them coming ❤💪🏼
I absolutely loved this workout! All standing is perfect when I am staying at a hotel. Appreciate you so much! Love the no repeat & motivating music.❤
G'day mate just wondering for muscle gain and fat loss how many of your workouts would you recommend a week ?
It really depends on your fitness and strength level. If just starting out do 3-4 x per week and if more advanced you could do 4-6 per week :)
Just did this workout. You know you pushed yourself when even your feet are sweaty🤦♀️😅
Take care!✌
perfect workout!! thank you💛
Glad you liked it!!
More standing please. Unable to do floor work. Absolutely loved it❤
❤ maravillosa clase de España Murcia
Thank you ☺️
Please do more standing workout with modification and weights ❤ I love this one
Thank u 👍🏼👍🏼💪🏻🫶🏻👍🏼👍🏼👍🏼👍🏼
You’re welcome ☺️
Love your workouts! I love this ah standing workout and would definitely love to see more!
Done 😉
Love the short intense workout 🏋️♀️!! Sweaty 🥵
u r top at cardio weights thank u also the pups and her tummy!!!
ABSOLUTELY BRILLIANT!!🤩🙌🩷💪🏻 best thing is it could even be done for 2-3 rounds to make a longer workout!!👏🏻💫💡💎
Absolutely!! Love your thinking 😉
Short and effective 😅
YEEESS 🙌
I love the 20 min workouts. Perfect!!
Thank you so much penny for these amazing workouts ❤
You're so welcome! Thank you for following along!
Perfect format and time ❤😊
Yay, thank you!
I adore your dog coach ,he is so lovely ,by the way ,is male or female ?
Amei o treino de 20min ❤❤❤
I’m so glad!
Loved this workout😊
Wonderful! Great to hear that 🙏
❤❤❤👍👍👍
Very nice workout 🔥🔥
Thank you 🙌
😊💪🏽😍
💥💥💥💥💥
💯👏🐕❤
❤❤❤
👍🏽
I would love to see more standing workouts added to the mix of challenging our bodies. I also loved your dog posing to be cuddled. Thanks Penny
Ha ha lots more to come 🐶💪