30 Minute Dumbbell HIIT Compound Workout for Women
Compound Strength HIIT to SCULPT & TONE and BURN FAT. By using multiple muscles at the same time not only get strength training, we also create that lean look you want by adding fat burning. Whne you are doing compound strength work, your muscles are all asking your heart to pump oxygen to different areas of the body at the same time. This creates a cardio effect, so not only are you strength training, you are also BURNING lots of FAT. In this workout we have 40 seconds of work followed by 20 seconds of rest. Each 40 seconds will bump up your heart rate to burn fat, then when we rest your heart rate goes down. This creates a HIIT affect. By getting the heart rate up and then letting it rest, HIIT has been proven to burn almost as many calories as if you had your heart rate at the high end of your workout, the entire time.
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 #hiitworkout #fatburningworkoutathome
HERE IS YOUR WORKOUT:
Press/leg abduction/oblique lean
Other side
Squat/twist/squat stand
Deadlift/row/twist
Shoulder raise combination
Side lunge/single leg deadlift
Other side
Curtsy/kick/press
Other side
Wide squat/high row
Crunch/kickback/pulse
Other side
Tricep dips
Up and over
Swing through twist/overhead oblique lean
Side raise/front/overhead/down to
Squat/racked weight/kick
I,T,upside down V combo
Other side
Suitecase swing/rear leg raise
Other side
Deadlift row/cross bicep curl
Chair squat/tricep kickback twist
Curtsy/curl
Wide squat/V press/tricep extension
Deadlift/I,T,upside down V
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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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.
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