30 Minute Dumbbell HIIT | BURN Fat & Calories FAST | Workout for Women Over 40

All Standing, No Repeat BURN & TONE with This Metabolism BOOSTING Compound LOW IMPACT CARDIO to BURN FAT and with the Dumbbells we also Sculpt Lean Muscles. This is a TOTAL BODY metabolism boosting calorie burner. Burn Fat & Tone Pretty Lean Muscle while protecting your joints! Lean Muscle maintains and can increase metabolism. I am using dumbbells. If you don't have dumbbells grab a couple water bottles or cans of soup. That is how I started strength training many years ago. This workout has 2 circuits, each has 13 compound dumbbell low impact strength move which will get your heart rate into a fat burning zone. Compound moves means multiple muscles working at the same time. Because many muscle are all requiring oxygen at the same time we also get a fat burning cardio affect while toning the muscles. HIIT is the most efficient way to burn fat and calories in a short amount of time. At @fabfitover40withrhoda37 my goal is to design workouts that help women keep fit while protecting their joints. By doing both, you will strengthen muscles that support joints, and that will serve you very well as you age. Are you ready to boost metabolism, burn fat and increase lean muscle? Let's GO! #lowimpactcardio #burnfatworkout #muscletoning

If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At ‪@fabfitover40andbeyondwithrhoda‬ 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:

Up and over
Squat twist to knee, squat stand
Cross punch /crunch alternating
Side squat/rear lunge press
Other side
Squat/punch up and down
Lung side to side upper cuts
Glut swings
Other side
Forward lunge/press/extend
Other side
Step to wide squat/curl
Warrior 3 with a row

Rear lunge/front kick punch
Other side
Skater
Side lunge/leg lift
Other side
Swing though/open close
Cross punch/kick
Other side
Lawnmower pull
Other side
Tricep kickback/twist
Wide lunge/one weight twist
Curtsy/arms up/down


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.

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