30 Minute Dumbbell HIIT Strength & Cardio Workout for Women

For Beginner through Advanced BOOST METABOLISM & BURN FAT with this Strength & Cardio HIIT! This Endurance Training will Burn FAT and Boost Metabolism. I have wanted to do an endurance workout on the channel for a long time. Similar to an AMRAP or EMOM, we will work a specific area of the body for 3 minutes. 30 seconds for each exercise. We do not rest, unless you are just beginning. If you are a beginner, stop at 20 seconds and take a 10 second rest. Intermediate and advanced, no breaks! After our 3 minutes of endurance strength, we switch to fat burning HIIT cardio for two 30 second rounds. We rest first for 30 seconds, do our cardio, rest for 15 seconds and then repeat the cardio. All of these exercises are low impact to protect your joints. I also give modifications for anyone with knee pain. This workout truly is for everyone. If you are looking to burn fat AND boost metabolism, you are on the right channel. Specifically for women over 40, these workouts are designed to keep you safe while giving you an amazing workout in 30 minutes or less. I am using dumbbells in this workout. I am using 5 and 8 pound weights, but if you do not have dumbbells, grab 2 water bottles or soup cans.
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:
*** is your cardio
squats weight in one hand
suitcase swings
Squats weight in other hand
Suitcase swings
Hold weight at chest and squat
Hold squat 30 seconds
***Jack weight out/weight up
Deadlifts
Deadlift rows
Deadlifts to high rows
Hold deadlift/flys
Shoulder row/rear leg raise alt
Fast alternating rows
***punch and kick with weight
Front lunge twist
Back lunge hammer
Side lunges/ front raise/side leg raise
Other side all lunges front/twist
Back/hammer
Side/raise/leg raise
***curtsy alt push weight overhead
Wide squats
Wide squat tight press
Wide squat weight towards floor/front raise/pull/push
Hold w/arms up
Step wide hammer alt
Pulse wide squat weight overhead
***cross punch
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.
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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.

[@DeenaMarie-eq5zv]

Sweating like crazy after that one!!!!🎉❤

[@fabfitover40withrhoda37]

Glistening is the goal! Great job Deena.

[@veronicaetheredge722]

THANK YOU SO VERY MUCH for all of your well-planned workouts!! This was awesome, and it was a fun challenge. 😊👍👍👍💪

[@fabfitover40withrhoda37]

I’m so glad you’re here and your consistency pays off! I’m sure you’re seeing that.

[@stephaniebiley9318]

I'm soaked! Thanks Rhoda ❤❤

[@fabfitover40withrhoda37]

Soaked is good! I love that feeling. You know you brought your all. 💜💜💜

[@heatherryan6346]

Holy moly. That was killer.

[@fabfitover40withrhoda37]

HOLY MOLY is right. Fun though too when it is over. 😉

[@rachel7004]

Dang that was hard! Thank you. Great way to start the week!

[@fabfitover40withrhoda37]

You’re worth it! 💜💜💜

[@Ketg225]

I love your different programs like Summer Shape Up, Get Fit Now and SHRED Metabolic Boosting. However, I am a begginer and I am confused how many days a week should I workout using these programs and how many rest days. Do you have a workout calendar for these programs?

[@fabfitover40withrhoda37]

Good morning! Right now I am working on a new series. In the meantime I am posting 3 videos a week in an order that should work a variety of muscles and give other areas of the body, or type of training a rest. So, 3 times a week would be a good start for beginners. I highly recommend moving daily, so adding in some walks is a great way to round out a week. 3 workouts and 2 walks for that low impact, steady state cardio, will hit it all for you.