45 Min Strength & Cardio INTERVALS WORKOUT to Burn Fat & Build Muscle | No Repeats

Build and burn with this interval style workout that combines strength moves with cardio bursts for the ultimate fat burning, sweat session. You’ll need a variety of dumbbells to complete this workout. I used a set of 7kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level There are 2 circuit to work through. Complete each exercise for 40 secs work/10 secs rest Finisher ______________________________________ 1️⃣Wide Squat to Arnold Press 2️⃣Narrow Squat Star Jack 3️⃣Snatch to Shoulder Press 4️⃣Static Sprinter (R) side 5️⃣Alt Reverse Lunge to Curtsy Combo 6️⃣Static Sprinter (L) Side 7️⃣Deadlift to Alt Upright Row 8️⃣Kick Throughs 9️⃣One DB Pushup to Squat Curl 🔟Low Plank Jacks 1️⃣Plank DB Pull Through to Leg Lift 2️⃣Surfer Burpee 3️⃣Goblet Squat 4️⃣Pausing High Knees 5️⃣Lateral Lunge to Concentration Curl (L) Side 6️⃣Lateral Squat Shuffle to Jump Squat 7️⃣Lateral Lunge to Concentration Curl (R) Side 8️⃣Wide Knee Slams 9️⃣DB Ab Slams 🔟High Plank Hops *Drink Break 1️⃣DB Clean to Press 2️⃣Jump Lunge to 4 Punch 3️⃣Alt Arm Front Raise 4️⃣Inchworm to Frog Hop 5️⃣DB Chest Press to Fly 6️⃣Crab Toe Touch to Dip 7️⃣DB Sumo Squat to Sumo Deadlift 8️⃣Broad Jump Switch 9️⃣DB Step Back Lunge Pulse 🔟Alt Heel Tap to Front Kick 1️⃣One DB Front Press to Good Morning 2️⃣Switch Touchdowns 3️⃣Alt Underhand Grip Row 4️⃣Bear Jack Burpee 5️⃣1 1/2 Stiff Leg Deadlift 6️⃣Crisscross Jack 7️⃣Hammer Curl to Outer Rotation 8️⃣Kneel to Double Jump Squat 9️⃣Pushup Renegade Row 🔟Fire Hydrant Kicks (L) Side 1️⃣Glute Bridge 2️⃣Fire Hydrant Kick (R) Side 3️⃣Devils Press 4️⃣Running Man . Tabata Ab Finisher 1️⃣Reverse Crunch 2️⃣Alt X Body V Situp 3️⃣Hollow Body Heel Taps 4️⃣Rainbow Crunch 5️⃣Plank Heel Tap 6️⃣Side V Crunch (L) side 7️⃣Commando Plank with Hop 8️⃣Side V Crunch (R) side Workout Complete 🔥Burn 556 Calories **Total Calories burned will vary depending on your body composition, workout intensity and also fitness level. Level up your training with the Garage Fitness Girl App 📲Try it for $1 for the first month Sweat in style with my exclusive Garage Fitness Girl merchandise and apparel Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! For more videos like this linterval workout make sure to hit subscribe and tick the notification bell so you never miss another strength & conditioning workout or no repeat workout with weights New Videos every: Tuesday & Friday Subscriber Count:159,250 #intervals #norepeat #garagefitnessgirl MY GO-TO GEAR & FAVOURITE THINGS I USE (When available, I use affiliate links and may earn a commission at no additional cost to you) WEARING: ‌Ryderwear Circuit Rib Seamless Sports Bra in Peach Sorbet (M) & High Waisted Shorts (S) in Black❤️ *Use code: PENNY for 10% off * WORKOUT MAT: . Use code: garagefitnessgirl10 for $10 off KETTLEBELLS I USE: ?afmc=h0 Use Code: GarageFit10 for 10% off DUMBBELLS I USE: Use Code PENNY10 for 10% off when you spend over $100 PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump) MUSIC: *Try it FREE for 30 Days CAMERA: (Amazon Link) LENS: (Amazon Link) TRIPOD: (Amazon Link) MICROPHONE: (Amazon Link) STUDIO LIGHTS: (Amazon Link) CHECK OUT MORE OF MY FAVOURITE THINGS: FOLLOW ME Website: Instagram: Facebook: Pinterest: 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