🔥30 Minutes: Knee-Friendly Dumbbell Workout🔥NO SQUATS/NO LUNGES🔥NO REPEAT🔥

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Crush Your Fitness Goals in 30 Minutes with this Knee-Friendly Dumbbell Workout!
Looking to build strength, burn fat, and improve endurance without squats or lunges? This beginner-friendly, 30-minute dumbbell workout is perfect for you!
Here's what you'll get:
- Knee-friendly exercises: No squats or lunges, making it perfect for those with knee pain.
- Total body workout: Targets all major muscle groups for a complete workout experience.
-⏱️ Quick and effective: Get in and out in just 30 minutes!
- Adjustable difficulty: Choose weights that challenge you, regardless of your fitness level.
- Burn calories: Blast 250-300 calories in just one session!
This workout is ideal for:
- Building muscle: Increase strength and definition throughout your body.
- Burning fat: Boost your metabolism and shed unwanted pounds.
- Improving endurance: Enhance your stamina and overall fitness.
- All fitness levels: Beginners, intermediate exercisers, and even those with knee pain can benefit!
What you'll need:
One dumbbell - light to moderate weight (I used a 5 kg dumbbell): Choose a weight that allows you to maintain good form throughout the exercises.
Ready to get started? Let's do this!
This workout includes:
5-Minute Warm-up: Prepare your body for exercise.
4 Rounds of Full Body Compound Moves : Each round targets upper body, core, and lower body.
5-Minute Cool-Down: Stretch and relax after your workout.
Each Round Includes:
2 Exercises Upper Body
2 Exercises Abs/Obliques
2 Exercises Lower Body
Remember:
Listen to your body and choose appropriate weights.
Maintain proper form throughout the exercises.
Aim for 2 workouts per week for optimal results.
Share your experience! Let me know how you did in the comments below!
Like the music? Find my playlist with the music I've used here:
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Here are a few playlists you might find useful if you are looking for more steady state cardio workouts:
STRENGTH TRAINING with WEIGHTS
• STRENGTH TRAINING with...
Muscle Toning Workouts:
• Muscle Toning Workouts
More Steady State Cardio Workouts:
• Steady State Cardio Wo...
More MISS Cardio Workouts:
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More LISS Cardio Workouts
• More LISS CARDIO WORKOUTS
More Fast Walking for Weight Loss Workouts:
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D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you'd like to give this workout a try, make sure to check with your physician first.
🔥Build Strength & Burn Fat: 30-Minute Knee-Friendly Dumbbell Workout🔥Quick & Easy Dumbbell Workout at Home: Perfect for Beginners!
#kneefriendly #dumbbellworkout #strengthtraining
Keywords: dumbbell workout, knee-friendly workout, full body workout, beginner workout, strength training, fat burning, endurance, weight loss, muscle building, fitness at home, quick workout, 30-minute workout

[@AstralPrincess]

Andrea I had to write this comment. I've done 8 workouts in total now and I've lost almost 2 inches from my stomach area and about an inch from the hip and thigh area. I'm super motivated to be consistent now ....your workouts are THE BEST and are incredibly effective once we put in the hard work and keep disciplined. I intend to keep it up and I'll keep you updated ❤

[@BurpeeGirlLiss]

That's wonderful news! Happy they're working for you! Thanks so much for encouraging others!❤️💪

[@AstralPrincess]

​@@BurpeeGirlLiss THANK YOU for all that you do. ❤

[@BurpeeGirlLiss]

Show your support by SUBSCRIBING to the CHANNEL! bit.ly/SubscribeBurpeeGirl You can also SUBSCRIBE to my second channel BurpeeGirl Short Workouts for 15-20 min workouts: bit.ly/SubscribeBurpeeGirlShorts

[@kimberleyoga]

I loved the longer warmup and cooldown segments, which I don't often see in other videos. Warming up and cooling down are definitely part of the workout! It makes a huge difference in mobility, which is so important for working with weights (and any other strenuous workout).

[@jjrose14]

This is why I subscribed to her! I never see any warm up or cool down exercises in other videos, no matter how strenuous the exercise is, and it’s important, especially to beginners like me

[@emilyb370]

that was amazingggggg!!! this one might be on repeat for me LOL 250 active/332 total 🥵💪🦵🍑❤‍🔥🔥🏋🏋‍♂🏋‍♀my body appreciates the no squats no lunges ones

[@judya8392]

You had me at "no squats or lunges". They seem to be a constant in workouts nowadays but for those of us with knee issues, those are 2 dreadful words!! Did a preview of this one and it looks PERFECT!! TONS of variety. I especially like the standing leg work by the wall❤ Cannot wait to this one, Andrea!! It looks awesome!! Thank you so much for giving us another no squat, no lunge workout!!!

[@BurpeeGirlLiss]

Absolutely!! Hope you enjoy it!❤️💪

[@cemiramisrojas4702]

Maravillosa y super completa esta rutina, la ame. Muchas gracias!

[@juliehoot3916]

Great workout! Thank you!

[@anacarmo6682]

OMG! Saturday morning workout from Toronto, Canada. Amazing! Thank you, and keep going!🎉

[@madoloreshernandezmoreno5946]

Una clase genial,me ha encantado❤❤❤,gracias

[@lonnalevin4518]

Wow! So much more interesting than sets! Definitely adding this into my rotation. Thank you!

[@user-pr3mh7fp2d]

I need to do more dumbbell workouts so appreciate this workout. Will plan to do a cardio after. Thanks again!

[@nampijjachristine9456]

Fantastic work out, thanks dear

[@maryshalini7102]

Thank you 🎉

[@janiceradca3643]

My new favorite workouts! I love the 5000 step videos, the knee-friendly options, the strength training, the timers and the warm ups/cool downs. Great job on all of your workout videos!

[@helgabastidagarcia9325]

Thank you ❤

[@charmainegibson4905]

Great knee friendly workout! Thank you. I enjoyed it thoroughly.😍😍😍

[@jlacour2696]

I loved your workout...Thank you so much!!!

[@deborahgrant6531]

Awesome workout 😊

[@glenynunez8170]

Great workout 💪

[@ghadamoanis]

This is by far the best workout ever ❤definitely my favorite

[@janethiggins2725]

I can't wait to see you hit 1 million subscribers!! You bring these amazing workouts that gives me the ability to workout with my knee issues. I've been with you from you were at 169 subscribers and to see your hard work, your consistency, your amazing workouts and growth is just AWESOME!! Keep doing the amazing work you do because I hope you know how much people your helping!! Thank You!!

[@candacewalsh8726]

Yes! Yes! More workouts like this😀 Love it! 🙏 Burpee Girl❣️

[@BurpeeGirlLiss]

More to come!

[@SC-ix3hd]

You are amazing! Have been a follower for so long and I love to see your channel grow. You deserve millions of subscribers… thank you so much. ❤

[@lesowa]

Спасибо!) крутая тренировка!!)

[@user-ut5my4cn2r]

Muy buenos todas sus rutinas❤

[@worakamonpinnoi3851]

Thank you, i’m so tired while practicing but your smile keeps me continue ❤

[@poppitasriawati7793]

Thank u sis❤❤❤

[@deborahgrant6531]

I love this workout 😊

[@daviotkelly1267]

Been working my way back after illness. This was awesome 💯💯

[@kimpotgamingcreator1545]

I love you burpee thank you so much

[@JulietRobin]

I just found your channel and did this workout. It’s really good and I like how you warm up and cool down as I tend to race through that part..

[@allisonwendell9942]

Been working out 10yrs but as I age im being a little more cautious to what i do. This workout was perfect. Challenging, easy on the joints! I'm a subscriber looking forward to sampling other workouts

[@mshalady]

Tysm for this burner! Appreciate u so and enjoyed working out with u! ❤❤❤

[@BurpeeGirlLiss]

Happy to work out together!💪💪

[@cherylwhite2566]

I really enjoyed this. Was the perfect workout because of my knees and being 2 months pregnant right now. Thanks! 😊

[@sonyamattingly811]

Thank you for another great workout! ❤

[@BurpeeGirlLiss]

Happy to share!❤️

[@user-ut5my4cn2r]

Eres la mejor❤

[@Keister4U]

Absolutely loved 🫶this workout. I like the one db workouts. I seem to have more control and can go heavier 💪 🏋🏽‍♀️ I keep two or three different size weights so I can trade off if I have to. This was brilliantly done 💫 👏

[@deborahgiordano2531]

I LOVE your videos! You're the best, thank you!

[@BurpeeGirlLiss]

Glad you like them!

[@colleentaylor8077]

Thank you for a knee friendly strength workout!!! 😊

[@BurpeeGirlLiss]

You're so welcome!

[@olgasch17]

Please more all standing full body with warm up and cool down!!!! Please! 🙏🙏🙏🙏❤❤❤❤❤ You're the best!❤

[@olgasch17]

Knee friendly of course 😂

[@oliviaputri3137]

Good dumbel workout😊

[@michelledavis3535]

This workout was amazing! I was so glad to see that you posted a strenth workout today. Thank you for another fantastic workout ❤❤❤!!!!!

[@BurpeeGirlLiss]

Glad you liked it!!

[@thewholehealthylife8122]

Very nice ❤❤❤

[@emeraldallen1203]

GREAT workout!!!

[@BurpeeGirlLiss]

Glad you liked it!!

[@kimpotgamingcreator1545]

My obgyne told me that i need more exercise because of my pcos and this is great workout and perfect activities for me to heal my pcos❤❤❤ thank you

[@user-hx2hr7he4v]

Обожаю вас и ваши программы ❤

[@deeps84]

Perfect to start with this 30 minutes strength workout after a long break and gradually increase the duration. Thanks for this. ❤❤

[@BurpeeGirlLiss]

Welcome back!

[@cherylpelletier3165]

When I first saw you I was " no way! I won't be able to do these". But, I started and soon found how fun they were . Now, after two years I can finish even the 4 round workouts !!! Thank you!

[@BurpeeGirlLiss]

Great job! I'm so proud of you!❤️💪

[@dorindaalberthal1316]

Another great workout , thank you!! This was perfect for me in that my knees don’t like squats, it’s the only time my knees hurt so I just skip any kind of squats. I appreciate you so much!!

[@BurpeeGirlLiss]

I'm so glad it was useful!❤️

[@inmad.g.5180]

Me alegro que hagas ejercicios de fuerza también!! enhorabuena

[@sandracubas2918]

Gracias desde Honduras!! 🇭🇳 eres un éxito!!

[@BurpeeGirlLiss]

Thanks for joining me!

[@anamariagomezgonzalez9995]

Muchísimas gracias BG, por esta maravillosa rutina!! Saludos cordiales desde México. 😊

[@BurpeeGirlLiss]

Thanks for joining me!💪

[@jeanpaulgranier4650]

Très bonne séance, merci pour vptre travail. Belle et bonne journée COLETTE😊

[@BurpeeGirlLiss]

Glad you liked it!🤗

[@judya8392]

Nothing like this one! Just finished it again, it is a regula for me now. Love it more everytime I do it!! Thanks yet AGAIN, Andrea❤❤❤❤❤❤

[@BurpeeGirlLiss]

Wonderful! I'll have to post more!

[@judya8392]

@@BurpeeGirlLiss YES!!!!!!! 👏👍

[@judya8392]

WOW!! Literally my new(est) favorite strength workout!!! ❤LOVED IT❤ Everything about it, what a keeper repeater!! Fantastic moves, tons of variety and Andrea stayed true to her promise of knee friendly. No squats, no lunges....absolutely PERFECT!! I created my own "soft rock" playlist for this one and it was awesome, time FLEW by!!! I literally was sad to see we had arrived at the Cool Down☺️ this one is so adjustable, just go with heavier weights next time because this one is definitely one that will be repeated! Thanks, BG!! Best one EVER❤🎉

[@BurpeeGirlLiss]

I'll make sure to post more like this, Judy! I'm really glad you liked it!❤️

[@judya8392]

@BurpeeGirlLiss thank you, hun!! It truly is amazing and alot of others seem to love it, too. I am excited to hear how our Marsha (our mutual friend) likes it. She said she is doing it next week. I am feeling it tonight and cannot wait to do it again!!!!

[@BurpeeGirlLiss]

@@judya8392 Yes, Marsha is doing the weekly plans!❤️

[@83prettyblack]

Love this, how do you smile all the way through.?

[@user-ds5su3sc1b]

Спасибо большое, отличная тренировка!

[@BurpeeGirlLiss]

Glad you liked it!❤️

[@gicalinolino]

Bom dia!!! Ótimo treino para uma quinta 💪🏻👊🏻😘

[@BurpeeGirlLiss]

Glad you liked it!

[@spicynbcspicynbc5877]

Superb🎉

[@BurpeeGirlLiss]

Thanks 🤗

[@user-ru8hq5hr4w]

спасибо!! ♥

[@BurpeeGirlLiss]

Me too!

[@debbylinford3775]

New favouritexxxxx

[@BurpeeGirlLiss]

Always love hearing that!❤️

[@sonjabashtovanska2268]

Thanks

[@BurpeeGirlLiss]

Thank you so much for your support, but you're already a member! That's thanks enough!❤️ I appreciate it!🤗

[@juliana87510]

Amo seus treinos, e com halteres é top ❤

[@BurpeeGirlLiss]

More to come!

[@user-em8zt6xq4b]

Good thursday morning Andrea! Thanks for another great one love these! See you in the next! I almost didnt recognize you wuth your hair down.

[@BurpeeGirlLiss]

I know what you mean! Editing was weird too!😁

[@EverydayImVegginIt]

Omg I forgot to write comment yesterday but I am so sore this morning I used a 10 & 12Lb dumbbell... This workout was 🔥... I have been doing alot of resistance training yesterday... After I drank a juice made of kale carrots cucumber pineapple apple ginger and turmeric 😊

[@TriAngleMassage]

I don’t know … this might be THE ONE!! Lol … I love this workout! Three times in and I am really feeling it! ❤

[@BurpeeGirlLiss]

Haha! I'm so glad you found it!❤️❤️❤️

[@ClaudiaLopes-mk7ce]

Muito bom!

[@BurpeeGirlLiss]

Glad you liked it!

[@soniasestini1020]

I have done this with my daughter, a success🎉🎉🎉

[@BurpeeGirlLiss]

Great job to you both!

[@inarvey]

(Rona) What a treat to do your videos...every move is so well thought out and effective..you are amazing...

[@BurpeeGirlLiss]

Thank you so much 🤗

[@elbasofiasantillan4755]

Muchas gracias Bg!! Me gusta el ejercicio con mancuernas porque hay que fortalecer los músculos!! Ha sido una linda rutina !! 😅...saludos ❤👋👋👋

[@BurpeeGirlLiss]

I do too!💪

[@AgnesRancsak-dk2iq]

Super

[@BurpeeGirlLiss]

Thanks!

[@andreiachavesparizotto9795]

Bom Dia!! Adorei💪👏👏👏❤

[@BurpeeGirlLiss]

Happy to hear that!

[@mariarejane8882]

Excelente:-)

[@BurpeeGirlLiss]

Glad you liked it!

[@user-ot8ie7eg8v]

❤❤❤❤

[@pavlatlukova6193]

❤supeer

[@hermanbraker18]

Love that workout thanks for this workout with dumbbell beautyful girl looks good your hair ❤

[@BurpeeGirlLiss]

Thank you so much!!

[@stefano7271]

New look 😲 I like your hair 😉💪🏼 stay strong

[@BurpeeGirlLiss]

Oh, thanks!❤️

[@ceciliamaggi5752]

😊 Saludos desde Argentina ❤⚘

[@BurpeeGirlLiss]

Hi!❤️

[@carmenbelenguer244]

❤🎉❤🎉 Gracias ❤🎉❤🎉

[@BurpeeGirlLiss]

You're welcome!💪

[@Silvia_magana]

Gracias ami 53 años me siento Genial Gracias 🙏

[@mariamoraes9014]

❤

[@nataliaromero3851]

💪💪❤

[@BurpeeGirlLiss]

🤗🤗🤗

[@Dothy74678]

Grazie dall'Italia ❤

[@BurpeeGirlLiss]

Thanks for joining me!❤️

[@Dothy74678]

@@BurpeeGirlLiss I've been following you for two years ❤️❤️❤️

[@pupe4953]

❤❤❤🤘🤘

[@BurpeeGirlLiss]

🤗🤗🤗

[@vachanavithukal]

❤🎉

[@loveofcollage]

That was a great workout I enjoyed.. a 60 something ❤

[@dewiutari2711]

❤❤❤❤❤

[@BurpeeGirlLiss]

🤗🤗🤗

[@user-vi5ss8vk1w]

❤❤

[@BurpeeGirlLiss]

🤗🤗🤗

[@mauraforni5913]

You look very beautiful with your hair down today B.G.😍😍😍

[@BurpeeGirlLiss]

Oh thank you! ☺️

[@daringgreatly8473]

I would love if you could do some box stepper cardio workouts. 🙏🏻

[@BurpeeGirlLiss]

I don't own a stepper...

[@daringgreatly8473]

@@BurpeeGirlLiss $20 on Amazon 👍🏼

[@AstralPrincess]

​@@BurpeeGirlLiss It's perfect as it is. ❤😊🎉

[@marthasantacruzsosa8537]

Hecho🎉

[@mikedernachdenkliche1743]

Hallo BurpeeGirl Ein tolles neues Workout. Wieviel Kilo sind das? 5? Weiter so, deine Workouts machen Spaß und am Umfang verliert Frau jede Menge Fett. Danke Liebe Grüße aus der ostalb Elli 😊

[@BurpeeGirlLiss]

Glad you liked it! Yes, I'm using a 5 kg dumbbell in this workout!💪

[@Irina_Nekrasova_]

Доброе утро! Люблю такие тренировки! Сделано, спасибо! Минус 210 калорий!

[@BurpeeGirlLiss]

Great job! Thanks so much for sharing!

[@janettecaro1207]

❤🙏

[@BurpeeGirlLiss]

🤗🤗🤗

[@aysetaspinar8070]

Antrenman tamam andrea ❤❤

[@BurpeeGirlLiss]

Glad you liked it!

[@yasihosseini3320]

💯💯💯💯💯✅✅✅✅

[@BurpeeGirlLiss]

🤗🤗🤗

[@soniagarciafernandez3217]

🎉🎉🎉❤❤❤

[@BurpeeGirlLiss]

🤗🤗🤗

[@user-ks7dh3gt7b]

🥰❤❤❤

[@michm2725]

I loved this workout! You always have a smile on your face.....meanwhile I look like a mess....I'm convinced you're AI. 🤣🤣🤣

[@nandamoran4101]

Quem mais do 🇧🇷 🇧🇷 ama as aulas?