45 MIN HIIT WORKOUT WITH WEIGHTS | NO REPEAT! Full Body Fat Burn and Sculpt Workout
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- Опубліковано 3 сер 2024
- HIIT WORKOUT WITH WEIGHTS - Tone and sculpt from head to toe with this full body no repeat dumbbell workout.
You'll need a variety of dumbbells to complete this no repeat workout. I used 1 set of 5kg + 7.5kg + 10kg dumbbells but you could use something lighter or heavier depending on your fitness and strength level.
There are 4 circuits that make up this weights workout for women. Complete each circuit once, working on each exercise 45 seconds work/ 15 secs rest.
____________________________________
Circuit 1
1️⃣DB Renegade Row (10kg)
2️⃣DB Push-up to Pike (10kg)
3️⃣DB 1 1/2 Stiff Leg Deadlift (10kg)
4️⃣DB Bentover Row (10kg)
5️⃣Front Squat to Thruster (10kg)
6️⃣Burpee to DB Curl (7.5kg)
7️⃣DB Lateral to Front Raise (5kg)
8️⃣Russian Swing (5kg)
9️⃣DB Close Grip Situp & Reach (5kg)
*30 seconds Rest
.
Circuit 2
1️⃣DB Floor Chest Press (10kg)
2️⃣DB 1 1/2 Back Squat (10kg)
3️⃣DB Lateral Lunge Touchdown (10kg)
4️⃣DB Snatch (L) Side (10kg)
5️⃣DB Snatch (R) Side (10kg)
6️⃣One DB Squat to Jump Squat (7.5kg)
7️⃣One DB Alt Fwd Lunge with Tricep Ext (7.5kg)
8️⃣One DB Jack to Press (5kg)
9️⃣Alt V Tuck Crunch (5kg)
*1 minute Rest
.
Circuit 3
1️⃣DB Sumo High Row (5kg)
2️⃣Rotational Squat to Press (5kg)
3️⃣DB Push Press (10kg)
4️⃣Negative DB Push-ups (10kg)
5️⃣Step Back Lunge with Woodchop (L) Side (7.5kg)
6️⃣Step Back Lunge with Woodchop (R) Side (7.5kg)
7️⃣Lateral Burpee Over Dumbbell (7.5kg)
8️⃣DB Side Plank Hip Dip (R) Side (5kg)
9️⃣DB Side Plank Hip Dip (L) Side (5kg)
*30 seconds Rest
.
Circuit 4
1️⃣Sumo Squat Clean to Press (7.5kg)
2️⃣Sumo Deadlift (7.5kg)
3️⃣Alt DB Wall Sit Curl (7.5kg)
4️⃣Squat Hop Burpee to Curl (7.5kg)
5️⃣DB Tricep Kickback (5kg)
6️⃣DB Windmill (R) Side (5kg)
7️⃣DB Windmill (L) Side (5kg)
8️⃣DB High Knees (5kg)
9️⃣DB Situp & Punch (5kg)
🔟DB Reverse Crunch Combo (5kg)
*Workout Complete🔥Burn 363 Calories
~ Time Stamps ~
00:00 45 Min No Repeat Workout Introduction
00:47 Full Body Warm Up
02:51 No Repeat Circuit 1
11:47 Workout Rest
12:18 No Repeat Circuit 2
21:05 Workout Rest
22:05 No Repeat Circuit 3
30:52 Workout Rest
31:22 No Repeat Circuit 4
41:07 HIIT Cool Down & Stretches
44:47 45 Min No Repeat Workout Outro
45 min hiit workout with weights
45 minute dumbbell workout
weight training for weight loss
penny barnshaw no repeat
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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
I really don’t know what would I do without those modifications 🥵 THANK YOU Penny for making ALL your workouts doable! ♥️♥️♥️
You are so welcome 🤗
I am serious as I signed on I said come on Penny I need a new great class, and there you were. As usual keeping us going and getting us thru. No repeat 45 min with weights. A gift!!! Thank you gonna try it now
Awww 🥰 You are too kind!! I hope you had a great workout!
This was super challenging and I loved it!! Felt like it flew by!
Fantastic Amanda! So happy you had a great workout 🥰
Loved this one, I had it saved under my favorites from a year ago and now I remember why! Excellent full body hiit with strength, definitely one of my favorite formats!
Penny, you are my dearest friend for the last 14 months, when I first discovered you! You are best friend of my husband, too, but I really don't mind it at all since you make us both fit, lean, strong and healthy, therefore: we are so happy to have you! Thank you greatly! Keep up the amazing job coaching the world! Love!
Big hugs to you and your husband! I am so happy and grateful to have you as my virtual friends and clients across the other side of the world! Thank you so much for following along with me 🥰
Really super work out, ❤, would love to see more of these! Thanks 😊
Thank you so much 😊
I really enjoy your no repeat workouts! It keeps me very engaged while still getting a great workout!
Thanks Sonia! They’re fun to make too 🥰
Penny, I don't know about weight loss, but my strength has increased. I use to alternate between my 8 and 10 lbs. db, but now I'm able to use my 15 lbs. on a regular bases. Thanks Girl, you ROCK! When I grow up, I want to be a BEAST like you!
You are THE best, Penny. Thank you for all that you do and share with us! 💜
Whew!! I made it the first 10 minutes! (I must admit I hadn’t used my dumbbells in awhile.) I use a chair and just sit and stand in place of squats. Onward and upward!! I love your awesomely professional look and the clock timer! I love it all!! TFS! 🥰
Fantastic! Thank you so much for the great feedback! I’m so glad you liked the workout too 🙏
Cant wait for Friday morning!!!!
Great❤️❤️❤️Thank you Penny.. I know I will love it and so will my boyfriend💋💋
Hope you both have a wonderful workout Irene!!
Going to do this tomorrow morning. Can't wait. Really glad I found you. Just by chance after someone left a comment on another UA-cam account. Wish more people knew about you. Your amazing
So do I Sophie 😜 Thank you so much for following along with me!
What an awesome comment! And so true!
Love this workout! Always love the 🙅♀️ and limited jumping. Adding this to my library to do again 😃🇨🇦
Thank you for everything penny I appreciate all these videos and your hard work
loved this one!! and definitely love any no repeats - keep them coming!!
Will do!
I love every single one of your workouts Penny!
Thank you for content like this!
I had no motivation to work out today but seeing this video pop up on my feed encouraged me. Thank you! 💪🏽
Eres lo máximo. Gracias por tus rutinas de ejercicios.
love your workouts so much
You are my inspiration ❤ I'm so glad I discovered you. The workout you give to the world is absolutely incredible 🙏
My dearest Penny!
I just competed this hiit workout of your and I feel amazing...!!!! Thank you for all your videos, girl!!!
Keep inspiring us and forcing us to break our limits!!!
Love you! Hugs from Greece! ❤️
Loved it thank you. I love your one hour workouts too. No repeat is good for shorter ones like this one but love all your workouts. More one hour ones!,
Thank you Penny...a great start to Saturday. Tough but kept me determined throughout. Perfect combination. 🙅🏻♀️🙅🏻♀️🙅🏻♀️ xx
Awesome thank you Penny. Love this colour on your. Doing this workout tomorrow ❤️❤️❤️
Have a great workout Lisa and thank you so much ☺️
What an amazing workout! Thank you for the challenge!
Yup still sweatalicious! Happy Monday morning Penny! Love this workout! 🙅🏽♀️🧡💜🧡💜👍🏽
Yayyy completed the entire thing!! When I saw the comments last night on how everyone enjoyed it, I knew I had to do this in the morning. And I’m done🥳It was really fun, haven’t done weights in a while. So revitalizing! Thanks so much❤️
omg awesome .just getting back into my fitness 👍
🙅🏻♀️ Always love these!!
Good challenge for a Monday morning! I agree with the person below - it flew by!
That’s always good when that happens 😅
Thank you for the cool downs at the end and the beginning stretches those are much needed and amazing !!!
You’re so welcome! So glad they help!
Loving the pup's new outfit
So cute isn’t it!! It’s cold here now and Teddy doesn’t have an ounce of fat on him. Poor little thing freezes!
Same😆
🙅🏻♀️Penny I absolutely Love these no repeat workouts, you have been a blessing ever since I discovered your channel. Your hard work is deeply appreciated, once again. Thank you very much!
Thank you so much ☺️ That means a lot to me and I appreciate you following with me ✌️
Girl, you had me calling out to Jesus on this one! I was soaked from head to toe. Can't think of when I've seen you struggle too much, but that last round looks like it was kicking you, too. Always nice to see that the trainer is human, thanks for another good one ❤
Oh it absolutely was I promise 😆 Proud if you for pushing through and getting this one done with me 💪😅💪
really great workout!!! Thanks!💪💥
🙅🏼♀️ what a great way to start the long weekend! This was awesome as always and keep the no repeats coming! Hope to get in your pyramid session from this past week for tomorrow 💪🏻 thank you Penny!
WOW, this is the first time I've kept up with your pace. Loved the workout. There wasn't a percentage bar displayed and I missed it... LOL
🙅♀️ love the no repeat! Such a good workout this morning! So much sweat! Loved your dogs tie dye shirt! You two were matching! So adorable!!!! ♥️ Thanks Penny!
Ha ha he does a look a bit cute doesn’t he 🐶☺️ So happy you had a great workout too!
Just wonderful! Love the 🙅♀️, what a great way to kick off our weekend! So happy that we can train with you, thank you Penny!
I’m so happy you can train with me too!
What a workout.. No repeats are the best... Great exercises, lots of sweating and I loved your dogs outfit. What a cutieeeee❤️❤️❤️❤️ Thank you sooooo much Penny. Love what you do for us all💋😁💪🏋️♀️😊
YEEESS!! Glad you had a great workout Irene! Teddy is a bit of a fashionista isn’t he 😂🐶
🙅♀️ the no repeat workouts are my favourite! Thanks a bunch Penny 😊
Great workout! LOVE the Playlist!
Yay! Thank you!
I really enjoy your workouts, I especially love the no repeat workouts.
Thank you so much Andrea! I love the No Repeats as well!!
Woowwwww just did this to start off the week! And just such a fantastic workout! Thank you so much Penny!
Awesome!! Glad you enjoyed it 🥰
Just discovered your workouts and seriously good stuff. The dog is an added bonus.
Ha ha thanks Annett! So happy to have you here 🥰
Idk how you smile all the way through this?! I was dying trying to catch my breath 😂 it was great and pretty tough. Thanks for the modifications as well!
Ha ha lots of practice 😁
Ooo! I love the mix of exercises here! Anytime I see snatches, windmills, rotational presses, clean and presses, and other fun full-body moves, I know it's gonna be a good one! Thanks Penny! 😅 💪
YEEESS!! All my favourite moves 🙌
Amazing 👏 Amazing workout. Thanks Penny.
Loved this one!
You are simply the Best !!!! I always do your workouts and I am loving every single one ❤🙌🙌🔥🔥
Thanks Jenny!!! So happy to hear that 🙏🙏
Buenos gracias profe ya casi empiezo son geniales tus ejercicios bendiciones desde Costa Rica fiel a tus ejercicios son excelentes
Hola, Maria!! Costa Rico esta un pais muy bonita!!
Thank you Penny !!! Love this no repeat workout ❤️
Fantastic! Love hearing that 🙏🙏
Penny LOVED THIS WORKOUT 🏋️♀️ I can’t believe I missed it said from two weeks ago did it today and feel GREAT! Fantastic variety, fabulous music and love the no repeat 🙅♀️Thank you Penny! ❤️
YEEESS!!! This one was so fun! Glad it found its way onto your workout schedule 🥰
🙅♀️loved it! I love every workout you offer us but my favorites ones are no repeats !!! Thank you so much! ☺☺☺
Thank you so much ☺️ The No repeats are always so much fun 🤩
A very sweaty session. Loved it!
You provide the best weight workouts-my heart rate range here is just right. Thank you, Penny.
Fantastic!!! Love hearing that 💪😅💪
Awesome work out thanks
I loved this workout! Two thumbs up! Thank you so much!
Thank you kindly Nancy 🥰
Wowzers! The music def got me through some of the combo moves! Thanks Penny for putting together all these great workouts for us ^^
Yay!! So glad to hear that! Thank you for following along with me 🥰
Loved your smile during the whole workout, you're awesome!!
Absolutely LOVE the no repeats! Thanks, Penny! 🙅🏻♀️
New one up for you tomorrow 🙌🙌🙌
Sweating up a storm over here but feeling amazing, thank you Penny!
Love that for you 💪😅💪
It was very hard I'm so tired but happy at the same time, it wasn't my best day to do this kind of intense session, thank you my dear Penny, the puppy is so cute.
This was awesome, thank you so much!!💪🏻
Thank you for working out with me 🥰
Great workout!
Awesome job!!!! Thanks for the workout. 💪❤️
Thank you so much for following along Marsha!
omg this is what im talking about, what a good workout
Thank you so much ☺️! So happy you had a great workout 🥰
🙅♂️. Oh yes, that workout was much more achievable for me as opposed to the 50 and 10 format 👌. Thanx so much!! 👍❤️😉😊🥰💪🙏👏
Thanks Penny, love It💪❤️
Yay! So happy to hear that 🙏
Amazing and tough! So sweaty this morning but I love it! Love 🙅♀️
Awesome!! So happy you had a good sweat session 💪😅💪
Génial 👍 MERCI PENNY.
Thank you so much 😉😉💪
I haven't sweat that much in a while, I needed this! Thank you, Penny!!❤️👍🏽
Fantastic!! Love that for you 💪😅💪
Wish there was a button to give this a second like. My body is getting really beautiful. My fiancé was always against me using weights cus he believes I'm naturally muscled cus I'm black. I tried explaining to him to no avail. I decided to get weights and train n just show him results. I'll meet him again next month and I'm eager to let him see how more beautiful I got since I started following this particular workout. Thanks much garage fitness girl 😘
Thank you so much!!! Awesome workout as usual! Thank you!!! 💪🏻😅
Thank you so much for following along with me!
That was great !
Saving this one for tomorrow. Thank you
Have a fantastic workout 💪😅💪
Another incredible workout Penny! That targeted every single wobbly bit! 😁
One of my faves 👌🏻
Don’t know what we’d do without you! Wished that you were nearby down south!
Hi Penny, still exhausted from the pyramid workout 👊💯 and this new one ... Awwww 😍 I already love! I'm addicted to your workouts 💙💙💙💙 Thank you so much Penny 🙏
Awww you are to kind! So glad you enjoyed the Pyramid! So much fun wasn’t it!
Penny I’m your biggest fan, that was an awesome work out girl friend, keep up the hard work
Thanks so much Jimmy! Glad you enjoyed it 🥰
You’re awesome and so are your workouts 💙💙💙💙💙
Thank you so much ☺️
Excellent !
Wowza! Amazing! This was really fun!
Glad you enjoyed it!
I loved it! Thanks Penny!
Thank you so much Sandra 🙏
tanks Penny. I missed the workout whit you. at the last 2 months I couldn't practice because of a health problem. I think I'm back❤
Awesome workout 👍👍👍
Cutest dogs ever 🥰
Awww thank you so much 🥰🐶🐶
🙅🏾♀️ Every single circuit was awesome, a lot of my favorite exercises!! Awesome awesome!!! Penny thank you for making us women stronger each day!!!🔥🔥
You are so welcome lovely! I have a Tabata strength workout up for you next week I think you’ll enjoy too!
thank you very much for all your hard work. I look forward to workout with your videos every single day... Not sure if many guys follow your channel, but it is well worth it and super well done... especially the 45 minutes + workout. I was part of a HIIT gym before the pandemic and couldn't go because of the restriction. I am thankful I found your channel and your quality work out. cheers!
Thank you so much! I really appreciate the great feedback and I’m so glad the workouts have helped through the restrictions! Love having some strong guys here too 💪😅💪
Loved this 🙅♀️
Luv luv how ur workouts get that sweat on!! Xoxoxo thank uuuu
So so good!!
Thank you so much Jamie 🙏🙏🙏
LOVET ❤.. My routine today , thanks Penny 😊
You’re so welcome Ani! Enjoy ☺️
Amazing this was another classic workout 👍🏼🙅🏻♀️
Awww thanks Laura!
Thanks again Penny for helping me through yet again Melbourne's lockdown 4.0!
You’re welcome Jessica! Just had a case here on the Sunshine Coast so fingers crossed no lockdown here!
Great one Penny! Fun music too!
Awesome Kelsey! Thanks for the great feedback 🥰
Another fab workout. Thank you
Thank you so much Georgia 🥰
Excelente!!! Me encanta
Thank you so much ☺️
Love the no repeat sessions🙅🏽♀️
Loved the moves in this one Penny!
Thanks Taylor! So happy you enjoyed it 🥰
Excellent job Penny thank you...
Thank you so much lovely 😊