30 Minute Dumbbell HIIT Strength & Cardio Unilateral Workout for Women

ALL STANDING Unilateral, Compound STRENGTH & CONDITIONING (Low Impact Cardio) gets you a HUGE Bang for You Buck in a short amount of time. This total body workout will target your trouble areas of arms, glutes and ABS! This workout will get your heart rate into a FAT BURNING ZONE as we use Unilateral Compound Exercises to get a HIIT effect because multiple muscle groups working at the same time will bring your heart rate into a High Intensity Zone during the exercise and then during the rest, your heart rate lowers. This creates that High Intensity Interval Training (HIIT) that is so effective in burning fat. The bonus is because we are using dumbbells, you are also toning, strengthening and sculpting your muscles. Lean muscle increases metabolism. The more muscle you have, the more calories you burn AT REST. We have 6 circuits of 2 uninlateral, compound exercises, one on each side of the body, followed by a Low Impact Cardio exercise we will do 2 times. This addes to that HIIT effect by getting your heart rate up even a lilttle higher. Burn fat, boost metabolism, sulpt strong and lean muscles with the TIME EFFICENT workout!

My goal @fabfitover40withrhoda37 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:

Single leg deadlift/side lunge/curtsy
Other side
*Clap under knees
Squat press/oblique knee crunch
Other side
*Wide squat/seal arms

Step to wide squat/curtsy/weight up Other side
*1/2/3 soccer kick
Curtsy lunge/oblique crunch/lay out
Other side
*Low Jack arms up
Single leg deadlift/row/curl standing
Other side
*Step tap behind
Hold band in hands/rear step toe
up/pull band back
Other side (bow and arrow)
*Band around wrist pull across knee
down/crunches

Side lunge heal/press/tricep
extension
Other side
*Curtsy/arm press overhead

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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