Fat burning cardio workout with weights at home. Grab a pair of dumbbells and get ready to burn calories with this 30 minute cardio workout.
Calorie Burn: 211 - 351
Workout Duration: 27 Minutes
Workout Type: fitness usa
Exercise Frequency: 4 Days a Week
CARDIO WARM UP
1
High knee run + Front punch
30 seconds
2
Side Lunges with Raised Leg
15 seconds - Left
15 seconds - Right
3
Standing Crunch with Outstretched Leg
30 seconds
4
Rear Lunges + Wide Rows
30 seconds
5
Alternate Side Lunge Touching The Ground
30 seconds
6
Squat
30 seconds
7
Rear Lunges
30 seconds
8
Jump Jump + High punch
30 seconds
9
Jump Jump Squat
30 seconds
WORKOUT
Rest: 10 seconds
10
Rear lunges + Lateral shoulder raises
45 seconds
Rest: 20 seconds
11
Dumbbell Squat and Lateral Punch
45 seconds
Rest: 20 seconds
12
Dumbbell Sumo Squat + High Punch
45 seconds
Rest: 20 seconds
13
45 seconds
Rest: 20 seconds
14
Dumbbell Squat And Lateral Punch + Squat And Side Knee Kick
23 seconds - Left
23 seconds - Right
Rest: 20 seconds
15
Dumbbell Rear lunges + Knee kick
23 seconds - Left
23 seconds - Right
Rest: 20 seconds
16
Squat + Front Raises
45 seconds
Water Break 10 seconds
Rest: 20 seconds
17
Squat + Lateral Shoulder Raises
45 seconds
Rest: 20 seconds
18
Dumbbell Floor Press + Butt Lift
45 seconds
Rest: 20 seconds
19
Dumbbell Twist on the ground + Lateral punch
45 seconds
Rest: 20 seconds
20
Dumbbell Crunch + Lateral punch
45 seconds
Rest: 20 seconds
21
Dumbbell Flys + Butt Lift
45 seconds
Rest: 20 seconds
22
Push Up With Open Arms
45 seconds
HIIT
Rest: 15 seconds
23
Forward jump squat + backward jump squat
45 seconds
Rest: 15 seconds
24
High Plank Open and Close Legs with jump
45 seconds
Rest: 15 seconds
25
Push up with open arms with knees on the ground
45 seconds
Rest: 15 seconds
26
Low Plank with Raised Leg
23 seconds - Left
23 seconds - Right
Water Break 10 seconds
COOL DOWN
Rest: 10 seconds
27
Iliopsoas stretch
10 seconds - Left
10 seconds - Right
Rest: 5 seconds
28
Pectoral stretch hands on glutes
20 seconds
Rest: 5 seconds
29
Arms, Shoulders and Dorsal Stretches
20 seconds
Rest: 5 seconds
30
Deltoid stretch
20 seconds - Left
20 seconds - Right
Rest: 5 seconds
31
Triceps Stretch
20 seconds - Left
20 seconds - Right
Rest: 5 seconds
32
Quad Stretch
20 seconds - Left
20 seconds - Right