30 MIN SWEATY HIIT | Full Body No Repeat Dumbbell Workout

Get maximum results in minimum time with this dynamic workout that uses just a set of dumbbells to engage your entire body.
🏋🏻‍♀️Equipment: I used a set of 5kg/11Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete the no repeats are always circuit of movements 40 secs work/10 secs rest
______________________________________
1️⃣Squat to Curl
2️⃣Bentover Row to Clean Lunge
3️⃣Shoulder Sweeper
4️⃣Pausing High Knees
5️⃣Half Burpee Jack
6️⃣Blast Off Renegade Row
7️⃣Deadlift Jump
8️⃣ISO Hold Bicep Curl
9️⃣Commando Plank Jack
🔟Crab Toe Touch
1️⃣One DB Squat with Front Kick
2️⃣Lateral Lunge Swing (L to R)
3️⃣Lateral Lunge Swing (R to L)
4️⃣Predator Jack
5️⃣Sprawl to Fwd & Backward Jump
6️⃣Lateral Lunge G2O
7️⃣Reverse Fly
8️⃣Chest Press to Leg Lower
9️⃣Plank Hip Twist
🔟Bicycle Crunch
1️⃣Sumo DB Pulse Squat
2️⃣Reverse Lunge to Press
3️⃣Suitcase Deadlift
4️⃣Lateral Skier Hops
5️⃣Squat Hop Burpee Donkey Kick
6️⃣Kneeling O’head Tricep Ext
7️⃣Skier Swing
8️⃣Devils Press
9️⃣Beast Side Toe Tap
🔟Fire Hydrant Kicks
⏸️Fire Hydrant Kicks
.
Finisher
Toe Touches
Bent Knee Situps
Leg Lowers
Extended Plank Hold
*Workout Complete 🔥Burn 239 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

[@garagefitnessgirl]

Hope you have a fun workout :) Let me know if you enjoy this one down in the comments.

[@selinamcgarrigle824]

Good variety on this one...but damn..what a way to start a Monday.....tired now...😴😁😉

[@Laura-on3sb]

ok, the count down timer color match to your outfit was noted! and very smart!

[@garagefitnessgirl]

Thank you ☺️

[@elysamorin1343]

I was exhausted and didn't really feel like working out, but I can always talk myself into one of your no-repeats and now I feel much better. Thank you for the sweaty energy boost!

[@veronicaetheredge722]

Hooray - great and challenging workout! I loved the mix and abs at end!

[@garagefitnessgirl]

Glad you enjoyed it!

[@shanegriffin5484]

Yet again, you nailed the workout Penny! Fantastic combination of strength and cardio. Thank you so much!! : D

[@garagefitnessgirl]

Glad you liked it!!

[@alisonostrin679]

You knocked that workout out of the park Penny!! So awesome! Thank you so much!

[@blakecooper3903]

Hey nice job hitting 200K that's amazing. I think you should easily be at a million though. Your workouts are always my favorite. When it's time for a good ass kicking I always use one of your routines to get my back on track!

[@garagefitnessgirl]

Thanks Blake!! Appreciate you saying so 😅

[@pabita07]

congrats on 200k🎉🙌🏼🥳

[@deanamurray7649]

Thanks for adding the fire hydrants lol. Great workout

[@garagefitnessgirl]

Yes!! Even just Bodyweight they still burn 🔥

[@johanna-tx9oo]

Thank you Penny, such a sweaty one. I love your smile, I can only grin when doing workouts 😅 All the best for your channel 💪❣️

[@garagefitnessgirl]

A grin is just as good! Keeps the pain away I think 😁

[@rocioruizchavero1469]

Loved it! Super sweaty and intense. Thank you! 💪🏽💜

[@garagefitnessgirl]

You're so welcome! Glad you liked it!

[@marilynA1017]

Penny, you always come through with amazing workouts that always hiit the spot (😉)!
You are the undisputed CrossFit queen 🧡💜
Thank you for everything 😘

[@garagefitnessgirl]

I see what you did there 😁 Glad you liked this one 🫶

[@isabellabelben3538]

Absolutely loved this workout. The variety just kept making want to push myself even more. 🙅‍♀️❤️ Thank you penny

[@kriss_lynn]

So Much Fun so QUICKLY Grooving through this one… so Lovely with those challenging body weight movements💯Awesome

[@garagefitnessgirl]

So glad you enjoyed it :)

[@TeamBenGolf]

This was one of my favorites!!!! Thank you for making this workout!

[@maribelsandoval4405]

This was a great workout! Thank you Penny! 💪🏼

[@garagefitnessgirl]

You're so welcome! I’m glad you had fun with it 🙌

[@melodymaynes3737]

Love this Penny 🙅‍♀️🙅‍♀️ such great variety and the pace was fast kept the cardio up for sure!! Thank you for your awesome workouts!!!

[@almalassodelavega9929]

So good Penny, thank you! Happy new year!🎉

[@garagefitnessgirl]

THANK YOU!!! Happy New Year to you too 🥳

[@krisztinanagy1626]

Thank You Penny, girl that was sweaty for sure 😅😅 ,loved it,awesome workout 🤩🙏🌻

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

Really awesome job, Penny!!!!!!!!!!!!! Congrats!!!!!

[@garagefitnessgirl]

Thank you ☺️

[@magdalenagrzesik6067]

🙅🏼‍♀️💙🙅🏼‍♀️It is my most, most favourite workouts on your Chanel Penny 🤗🤗🏋🏼‍♀️🔥Everytime when I see new one I am so happy and I can't wait to crushe it 🤭😄😉Big hugs from Germany 🐶🐶🦋💙

[@RisaD57]

This is a great workout. First time I managed to get the video brand new! Thank you Penny (posting way late because I was in a rush after I worked out)

[@TCBY18]

You always have great music. Great workouts, too.

[@garagefitnessgirl]

I appreciate that! Thank you ☺️

[@jacquehudspeth1230]

Wonderful my dear❤Thanks for the amazing content 🎉🎉🎉

[@garagefitnessgirl]

Thank you for following along 😁

[@camm4473]

Awesome workout! Aren't you all color coordinated. Love it! Nice and bright.😊

[@garagefitnessgirl]

Yes! Thank you!

[@sandistern4598]

Good and fast. Love it. Thanks Penny!😅

[@JessaJenning]

Love this!! I have my competition this weekend so this was a perfect whole body pump. Just what I needed!! Thanks Penny

[@garagefitnessgirl]

What are you competing in? You’ll have to let me know how you go 🙌

[@JessaJenning]

Bikini competition in Oregon where I live! 🥰

[@AnyluapG]

Love it! It was a real challenge

[@garagefitnessgirl]

New Fat Burn HIIT up Friday 😅

[@geauxtfo]

Love how you always mix it up, Penny! 💪🙅‍♀️

[@kristiwerling4574]

Can't wait to do this workout! I love them all! Thank you for all you do and for the workout calendar, too! 🙌

[@sofierodman]

Great fun! Thank YOU!!

[@garagefitnessgirl]

Glad you enjoyed it!

[@melindafekete5461]

I enjoyed like all your workout!

[@garagefitnessgirl]

Thank you so much 😊

[@33333rose]

Love the variety and the fast pace of this workout. Thanks Penny!

[@katarzynagie4202]

This was just the best!😊

[@garagefitnessgirl]

THANK YOU ☺️

[@MikeFerrell]

Well that one sure got me sweating for a Monday morning! Ready to take on the week now

[@garagefitnessgirl]

Have a great rest of your week Mike!

[@bantu35]

Thank you Penny ❤🙏🏼👏

[@garagefitnessgirl]

You’re welcome ☺️

[@terezaashcroft9097]

went so quick, perfect again. thank you penny. love T :)

[@Nsuman1046]

Nice and productive workout. I really enjoyed it. Thanks Penny😊

[@elenaelena1132]

I love no repeat!! Grazieeeee

[@yolys169]

excellent workout. thks

[@emsmckenzie]

I love doing this one followed by the 20 min standing hiit & weights to make a longer workout! 🥰🙌🌟💪🏻🩷

[@Superllalla]

You killllled me !!! I thought 35 min easy but damn it was rough but amazing. Thank you sooooooo much

[@nicoleg5380]

Wow❤ fire 🎉🎉. Im so happy i found you. This was my first workout w u & im definitely hooked now!! Just subscribed. . I was drenched in sweat. Loved all the combo's.

[@sibahlemotha3448]

This was absolutely amazing

[@lorrainebaker1680]

Great workout thank you ❤

[@garagefitnessgirl]

Glad you liked it!!

[@patrymoroni4513]

Love 🎉🎉classe

[@gemasantamaria6240]

Adoro tu trabajo es increíble, gracias 💪🔥🔥👋👋👋👋

[@MTiPR96]

It was a very good workout , thank you❤🙏

[@Tiagito383]

Perfect workout 👍

[@lee-annpillay5194]

🙅🏻‍♀️I really like enjoyed this one 💪Great start to the week for me 🫶

[@HeatherFaucett]

Absolutely loved it!!! Keep these coming!!!

[@75JayLady]

Fast paced and very spicy! Thank you Penny!!

[@ushasoman2291]

Nice workout🏋🚴💪

[@monicasoledadzuniga6077]

No REPEAT love it!!! Fun fun fun❤

[@garagefitnessgirl]

Glad you enjoyed it 🫶

[@KonstantinosPlatis]

🙅🙅🙅🙅🙅excellent Penny 👌👌. Thanks alot 🙏🙏👏

[@garagefitnessgirl]

Thank you ☺️

[@lillibethdelgado9189]

Great workout!!!! ☺️

[@garagefitnessgirl]

Thank you!! 😊

[@1karenheather]

🙅🏻‍♀️ great workout very spicy this morning but got through it 💪🏻

[@dorisdomz]

It must be my rest recovery day today,,but when I saw this vid, I found myself sweaty 🥵🔥.. T'was nice & really good dumbbell exercises with some cardio ..

[@eve-marielaurendeau25]

done , very good Thanks

[@sofiasousa7069]

Bom dia minha querida. Este treino é brutal e incrível. Feito 💪👍💥

[@garagefitnessgirl]

Great job 👏

[@CTMMeribe]

Hey penny this workout 🏋️ looks great will be doing it in take care fitness girl 🧒

[@isabelpereira2016]

Thank you so much 💗💪🏼

[@ofwbrunei9671]

I will try this..thank you 💗☺️💪🇵🇭

[@hakimaamikah4507]

Awesome workout ❤

[@garagefitnessgirl]

Thank you! 🤗

[@racheletherington4312]

LOVE LOVE LOVE THAT - TOUGH AND GOES QUICKLY - woooooo hoooooooo

[@sophiekieran4178]

Hey Penny, your workouts are very enjoyable and challenging, thanks! And I love that you are in Australia like me 😊.
Could you tell me how to use your workouts? Looking at the playlist for May for example. In what order are they meant to be done, and how many workouts per week? Congratulations on the 200k!! X

[@garagefitnessgirl]

Hey Sophie :) I put out a monthly workout calendar if you want to jump on my email list: garagefitnessgirl.com/connect-with-me/

[@sophiekieran4178]

@@garagefitnessgirl subscribed, thanks Penny!

[@AishaMwamalopa-zy9iv]

❤❤❤❤❤Thank you Penny🎉🎉🎉

[@gracehayes-ramos4811]

😊 Geat workout!!🎉

[@lill2039]

🙅🏻‍♀️🙅🏻‍♀️❤😅🔥🔥 wow, that was great and intense, Penny 🤩 making the most out of 30 min and I loved it 🤩 red and sweaty lobster 🦞 here now, feeling great 🥳 A good mix of strength and cardio and I was so happy for the fire hydrants at the end… could calm my pulse down and work on my tight hip muscles 💪🏻
Thank you so much, Penny ❤️🙏 you are the best🥰 have a lovely weekend 🤩

[@garagefitnessgirl]

They always still make my glutes burn 🔥 😁 Have a great weekend too!

[@rominadelonte3574]

Termine sin saber que me pasaba pero feliz de continuar entranado contigo !!!

[@toniann92]

Good one!😊

[@MelissaCoetzee-gy7py]

Amazing!!!

[@MelissaCoetzee-gy7py]

Amazing!!!🙅‍♀️🙅‍♀️

[@seinemohmoh1263]

Thanks You Penny❤❤❤

[@PrincessPeaFeet]

Fab workout, I’m SWEATING! 🥵 there were a couple of exercises that I wasn’t sure I was executing properly, would you be able to turn slightly sideways more often so we can see what we’re meant to be doing withour butts, back etc. The ones I struggled with were the bicep curls- (were you not going all the way to the top?) and the suitcase deadlifts- (were your legs straight or bent?)
I’m new to this so just a different angle would have been awesome, thank you, Penny! ❤

[@elizabethjacobs295]

Fast and fun!

[@bastiantimotius6382]

Thank you penny

[@kenyadavis89]

Is there any new walking/steps workout ?

[@garagefitnessgirl]

Soon 🙈

[@kenyadavis89]

@@garagefitnessgirl Thank you Penny. I was in a car crash so i am unable to do much. I am just trying to stay moving. I"'m grateful to be alive.

[@noneofyourbuizness]

​@@kenyadavis89glad you are doing okay ❤❤

[@kenyadavis89]

​@noneofyourbuizness, thank you very much I'm getting there

[@an8429]

Top top top ❤🎉

[@soleil0812Elli]

Hi Dear Penny, I'm on a break, long week-end spending in France, tomorrow in Paris ❤ Therefore I'll smash this new awesome workout next week 🎉💪👋❤

[@garagefitnessgirl]

How lovely! Very envious 🥰

[@brigitbarnes861]

Lovelovelove!!

[@fredomyroussy6314]

Cc merci à toi de faire de si belles séances je t adore❤

[@point2five]

Thanks Penny - good session mix - did with 5 (5%), 7.5 (75%) and 10 (20%) kg bels 🥵🤓

[@IhabHammad]

Thank u 🫶🏻🫶🏻👍🏼👍🏼💪🏻💪🏻👍🏼👍🏼👍🏼

[@maggiesmith580]

❤ it Penny 🙅🏽‍♀️💪🏽

[@garagefitnessgirl]

Thank you ☺️

[@paulus675]

Exercise has had to take a backseat lately so nearly gave up half way through, battled on though. Totally kn******d now though😂

[@garagefitnessgirl]

Proud of you for getting it done!

[@zarinhamartins2731]

Maravilhoso

[@margmoore57]

🙅🏻‍♀️thank you!!!

[@sorumble9268]

🙏💪🙅‍♀ 60 Min 🥰

[@nadineteasdale5058]

Loved it! burned 309 calories!! YEAH!!!

[@garagefitnessgirl]

Well done 👍

[@amierobinson1424]

🙅🏻‍♀️sweaty one thanks.

[@DeborahPearce-oz7uz]

🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷🤷💥💥💥💥💥💥💣💣WOW that was a BRILLIANT workout ,especially with the 5kg dumbbell challenge 💥 thanks Penny🙋💐

[@yasihosseini3320]

💯💯💯💯🔥💪🔥💪

[@fittgyrl5243]

😢🔥💪🏽💪🏽
🐕🐕❣
Thank you Penny 😊

[@garagefitnessgirl]

You’re welcome ☺️

[@freyakridle5565]

🫶🙅‍♀️
🫶 Penny!

[@indirafistanic4078]

❤

[@초이지영]

👍👍👍

[@anakurwan8607]

💪☺️🙏❤️

[@navdeepkaur8631]

❤❤❤❤❤❤❤

[@arkom9802]

❤❤❤