30 Minute Dumbbell HIIT Stength & Cardio Workout for Women

Рет қаралды 201

Ай бұрын

BOOST METABOLISM by Building Lean Muscle with Compound Strength Pyramids & BURN FAT with TABATA HIIT Cardio, Low Impact to protect your joints. This NO JUMPING WORKOUT will get your heart pumping into a fat burning zone with our compound strength pyramids, and then HIIT Tabata will boost the heart rate even higher in that cardio zone. Each circuit starts with a strength move that we add on to. We do the first exercise for 30 seconds, the 2 exercises for 45 seconds, then we add a third exercise in the combination for 60 seconds and then work our way back down. This is a brand new format on this channel and I hope you like it. It will certainly get you the results you are looking for.
If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At @fabfitover40withrhoda37 my goal is to give you safe and efficient workouts that will allow you to reach your goals with 30 minute workouts that target specific muscles and cardio moves in the workouts. Are you ready to increase your metabolism? As you build this lean muscle with strength training, you also reduce your body fat. That is because that lean muscle you create needs more calories to exist on your body than fat does so it has to burn the fat away. Strength training is the best way to increase metabolism and change your body composition for Women Over 40. Aging is a fact of life, gaining more fat as we age IS NOT! That is why I create workouts to keep you in the best possible shape you can be in. Are you ready to reach THAT goal? Let's GO! #strengthtrainingforwomenover40 #circuittraining #totalbodyworkouts
HERE IS YOUR WORKOUT:
Squat
Squat/deadlift
Squat/deadlift/side lunge
Deadlift/side lunge
Side lunges
TABATA
Up and over skaters
Sunrise
Sunrise/bicep curl
Sunrise/bicep curl/tricep kickback
Bicep curl/tricep kickbacks
Kickbacks
TABATA
Jack arms up/ heals forward & press
Oblique lean both sides
Oblique lean/curtsy lunges
Oblique lean/curtsy lunges/kick
Curtsy lunge/kick
kick
TABATA
Upper cuts tap heals in back
Row
Row/fly
Row/Fly/high row
Fly/high row
High row
TABATA
Side lunge crunch/raise other side
How to find your cardio heart rate range. Take 220-your age, take that number, specific to you because of your age, and multiply it by .65 and .85. That is 65-85% of your max heart rate. Those numbers are your cardio range. Within that range you burn fat. At the low to middle of that range, you burn most of your calories from fat, around 70-80% of total calories burned. At the high end of the range you burn 50% your calories from fat. So you can see, at both ranges you would burn about the same amount of fat calories. Therefore, it is much safer and healthier to work in the mid range, vs working so hard that you are struggling to breath at the high end of this range. Safe, low impact cardio and compound strength moves, allow you to burn fat safely and efficiently.
Follow me on Instagram: rhoda_sommer / rhoda_sommer
This video is NOT sponsored. Product links are affiliate links which mean if you buy something, I’ll receive a small commission. There is no additional cost to you, but your purchases help keep exercise free on the internet.
LEGAL DISCLAIMER:
All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions.
You should always consult your physician or other healthcare provider before starting or changing your exercise program.
Understand that there is a risk of injury associated with participating and using an exercise instructional video.
You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.

Пікірлер: 10

@loriwilliamson5738 Ай бұрын

Love, Love, LOVE this workout! More, please?

@fabfitover40withrhoda37 Ай бұрын

More to come, glad you liked it Lori!

@dixiewhite3982 Ай бұрын

Endurance with weights was challenging but felt great. Liked the combination cardio/weights😁

@fabfitover40withrhoda37 Ай бұрын

Hi Dixie! Endurance is HARD! I agree and we do it anyway because...results!!!

@veronicaetheredge722 Ай бұрын

I LOVE your workouts!! They are excellent! Keep them coming. I also have trouble hearing and understanding what you are saying for some reason. THANKS FOR THE PASSION!😊👍💪

@fabfitover40withrhoda37 29 күн бұрын

Sorry about that, there have been occasions. I forget my microphone. I am doing better at that now. I have a list that I check off before I hit record.