20-Minute Workout: The BEST Full Body Workout (Strength Training + HIIT with Dumbbells)
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- Strength training and HIIT cardio meet in this home workout: The Best Full Body Workout in 20 minutes!
It's the best of both worlds -- total body strength + bodyweight HIIT cardio to build muscle and burn fat!
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✨THE WORKOUT: The BEST Full Body Workout✨
► EQUIPMENT: Medium to heavy set of dumbbells.
I’m using 12 lbs in the workout video, and I suggest anywhere from 10-25 lb dumbbells depending on your fitness level.
►My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 2 Circuits (one dumbbell strength circuit and one cardio circuit)
✔️ 4 Exercises Per Circuit
✔️ Timed Intervals (45 seconds per exercise, 15 seconds rest)
✔️ Repeat Each Circuit x2 Sets
►The BEST Full Body Workout
1️⃣ CIRCUIT ONE: STRENGTH
1) Dumbbell Clean + Alternating Squat Thruster
2) Dumbbell Reverse Grip Row + Bicep Curl + Overhead Press
3) Staggered Squat + Reverse Lunge + Return to Squat + Stand
4) Push Up + Army Crawl + Dumbbell Pass
2️⃣ CIRCUIT TWO: CARDIO
1) Lateral Step or Jump + Squat Jump
2) 4 Mountain Climbers + 4 High Knees
3) Lateral Lunge + Bound + Reverse Lunge + Bound
4) 2 Jabs + 1 Jack
🔥 BONUS: 1 Minute Plank + Open to T + Burpee
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►TIME STAMPS:
00:00 Workout Introduction
00:40 Warm Up
02:45 Set 1
11:35 Set 2
20:45 Bonus Round
21:50 Cool Down + Stretch
❤️ Learn more about the benefits of HIIT workouts in this blog post: www.nourishmovelove.com/best-...
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
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👖 LINDSEY WEARING (affiliate links):
► lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra -- creatoriq.cc/3xIcSSa
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⭐️TRY MORE of My POPULAR STRENGTH + HIIT Workouts on TH-cam:
► 20-Minute Full Body HIIT Workout with Weights -- • 20-Minute Full Body HI...
► 30-Minute Build and Burn Workout (Cardio and Strength Training) -- • 30-Minute Build and Bu...
► 30-Minute Dumbbell HIIT Workout (All Standing) -- • 30-Minute Dumbbell HII...
► 35-Minute Full Body STRENGTH + CONDITIONING Workout (Dumbbells) -- • 35-Minute Full Body ST...
► 35-Minute INTENSE Full Body Strength + HIIT Home Workout (Dumbbells) -- • 35-Minute INTENSE Full...
► 40-Minute Full Body HIIT (Strength + HIIT with Dumbbells) - • Intense 40-Minute Full...
► 50-Minute Dumbbell HIIT -- • 50-Minute Full Body PY...
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#fullbodyworkout #strengthtraining #strengthandcardio
Absolutely perfect for this busy mum of 3 - everyone can find 20 (25😜) minutes in their day xx love your workouts - you’re so lovely to listen to and watch ...’YES YOU CAN’ love it xx
Haha!! I'm notorious for for going a few minutes over!! Awesome work, I'm so happy you enjoyed the workout mama!
PLEASE post more 20 minute full body (with dumbbells) --- Please more 20 minute vids!!! I've done alot of others and yours change my body most! LOVE THIS! This has 86K+ views -- make more 20 minute workouts PLZ!!!!!
Thank you so much for the feedback Julie! So glad you are loving the workouts and we will post more soon! Keep up the good work!
Agree
My son(5) did this with me this morning and after every move said"Whew, that was good exercise!". Love movin' as a family over here! Thanks, Lindsey B🙂
Love that!! You are so stinking awesome mama!
Full body day ✔️ love these quick effective workouts, thank you!
Thank YOU for sweating with us! You are so awesome!
When a work out has 'Holy bananas' and 'tighten your ponytails' you know its going to be a good one! 💪🏼💪🏼 Such an efficient but effective workout for this new Mumma 💕🙌🏼🙏 thank you, thank you, thank you x
YES! Way to go!
Holy Bananas! Thanks for this one. After baby number 3 i havent been taken care of myself too well; but thats been changing im all in and this was a good one to do to start my day. Crushed it!
Holy bananas is right! Way to crush this workout mama!
Please and thank you! I'm 48 and needed to add weighted workouts, once again you provide with gusto. :)
Keep up the awesome work!
Boy! I was struggling with the cardio part of this. BUT I finished it!!!! Another 🔥🔥🔥 one!!!!
Such a spicy workout! You are so awesome!
One of my favorites! I forget how awesome this workout is - great strength and a solid cardio session that's FUN... yes, FUN! Thanks NML!
YES - you are awesome! Thanks for sweating with us!
This really is the BEST full body workout!
I come back to it all the time!!
Wow, I feel so energized after this awesome workout! 🥵😅💪🔥👍🤸♀️🤗💯
You are so awesome!!
Great workout,sweaty thank you
Way to go Sandra! Keep up the great work and keep coming back for more!
From one instructor to another , I love your workouts. I have been teaching for 31 years. Unfortunately due to Covid, I finally retired from teaching group fitness. I'm 61 years old and I can still keep up with your energy! You remind me a lot of me with that positive energy and I love every single one of your classes because they're challenging and very different. Thank you for posting the workouts
,
Ahh Joann that just made my morning! That's exactly my goal with these workouts -- I want it to feel like we're taking a group fitness class together! AWESOME WORK, I'm so glad you're enjoying the workouts!
Giirrll...You've got it all! I love it!!!
You are so awesome!!
Great one to squeeze in before work!
Yes!! Nice work!
Just crushed this workout while my 7 month old naps. Thank you for helping me feel like I’m getting back to my old self again! 💜
You are so awesome mama!
Whew this was no joke! This was the hardest workout I've done but it flew by really fast!
You are so awesome -- way to get it done!!! Nice work!
One of my favorites and I always go to
So glad this is one of your favorites! Keep up the awesome work!
Well not sure how I missed out on this Strength Training & Cardio HIIT interval workout . I thought for sure I had done them all... I LOVED THIS! Perfect for starting my Saturday night! thanks Lindsey:)
YEAH! Way to go -- I know we have to keep bringing the best ones back out of the vault -- so many good ones that get skipped over!
HANDS ON KNEES!! And feeling great!! Thank you thank you THANK YOU!!!!!!!!
Way to get it done today!
Always always effective!
So glad you liked this one!
Thanks! I love that I can do modified moves and still keep up! Thank you for being so encouraging!
I'm so glad you found the modifications helpful! Awesome job!
Still one of my favorites. Great use of time.
You are so awesome!
Loving this workout! love the format, I feel successful but also challenged; love the 20 minutes; thanks for helping this mama get a workout in quickly and easily!
Em! Way to go mama! I'm so glad you liked the workout!
Exactly what I've been looking for! I'm so excited to make it through this 14 day challenge!
YES! Welcome Sarah and I look forward to sweating with you for the next 14 Days! Let's GO!
Great full body workout for strength & conditioning for 20 minutes!
YES! Quick + effective workout! Keep up the great work and keep coming back for more!
Love this oldie! Thanks for helping me sweat on a Saturday 🥵
Thank you for choosing to sweat with us!
Just love the dynamic complexity of your workouts! They are sweaty, effective and FUN! Thank you!
You're so awesome - keep up the great work!
This was awesome!! Needed to sneak something in and this was just what I needed!
YES! Quick + efficient!! Awesome work!
Yay that was a true burner! Loved the format - Thank you Lindsey!
Awesome work, love how quick + effective this one is!
Love this strength & cardio workout. Definitely a go-to. Thanks, Lindsey!
I’m so glad you loved this one!
Didn’t want to miss a Monday workout, and was short on time. This was a good tough and a good way to kick off a week!
YEAH quick + efficient for the win! Awesome work!
Perfection, thank you!
Thank YOU for sweating with us!
Whoo!! My heart is thumping!
It's a sweaty one!! Awesome work!
I always look at the workouts and think "oh this isn't bad' and then am completely out of breath by the end haha. Great workout to start the week!
Ha, YES! Way to go! Way to start the week STRONG!
Great workout love the variety thank you:)
Awesome job!! Thanks for giving it a try!!
I love the novelty in the moves and mann it does pain so much..glad I found you..thank you so much for all your efforts!!
So glad you liked this one! WAY TO GO! Yes, hit subscribe and come back for more!
In love with this workout it’s perfect ❤️
AWESOME WORK!! I'm so glad you enjoyed this one!
This is SUCH a good one! I've come back to it many times--perfect quick but efficient workout! Thank you!
Such a fun one!
I absolutely love this workout every time I do it!
YES! It's a favorite around here! Nice work getting it done!
Loved it!! Especially that cardio sequence 🔥🔥
I am so glad!
I love listening to you 😍
Ah you're so awesome Brittany! Keep up the great work and keep coming back for more!
First day of strength training and picked your video. So glad I did. I made it through LOL!
I am so happy you found your way here!
Thanks! Girl, you've got it all. I love this one!!
Thank you so much for your support and sweating with us!! Keep coming back for more!
Just done this before night shift at hospital, I couldn't resist now off to sleep 😴 thanks.
WAY TO GO!!
I absolutely love this kind of work !!!
I was just thinking we should refilm this one!
So so sweaty! Loved it. Quick and efficient!
YES! This one is QUICK + EFFECTIVE! Nice work!
Started with your pregnancy workouts and loved them! Now getting back in shape 2 months post baby with these awesome perfectly challenging videos. Thank you!!
Congrats mama, I hope you and your little are doing well! Keep up the great work! We do have a postpartum workout plan too -- www.nourishmovelove.com/postpartum-workout-plan/
Love this one-so sweaty! Thank you!
So glad you loved this one!
So good. Love this. This is truly the best 20 workout. Thank you for the extra extra one 5 minutes. Thank you.
So glad you loved this one!!
I love all your workouts!! I just finished doing this one and oh God it's a killer and I am moderately fit myself. Thank you for sharing!
AWESOME WORK!! Seriously, 20 minutes is no joke! Thank you so much for giving it a try!
I know it’s not good to work out late at night, but when you’re determined to get back on track, it doesn’t matter what time it is! Sweat still pouring 🥵 Love this format! Also, couldn’t do a full side plank without pain last year…now I can thanks to your workouts! 🎉💪
Keep up the great work and keep coming back for more!
I will definitely try this again! It was very intense but i love being challenged! Thanks!!!
Way to go! Yes, this one is challenging, but so good -- quick + effective! Come back for more!
THIS IS MY NEW FAVORITE
Lin! So glad you gave this one a try! Yes, I love this one too! Quick + effective! Way to get it done!
Another awesome workout!! Loving this style of doing multiple of each exercise to help our bodies master! ❤
Way to crush this workout!
Thanks Lindsay. Enjoyed this workout with the additional butt and and workout.
So glad you enjoyed this one!
Workout done! Loved this one!
I’m so glad you loved this one!
This is one of your hardest full body workouts. 🔥🔥And I’m pretty sure I’ve done them all! Perfect for this time crunched momma!
This one is so spicy! Way to get it done!
🌴🌺 Holy Bananas x10!! Great, great workout! Thank you! 🔥🔥🔥
Thanks for sweating with us!
Perfect! Loved this one!
I am so glad!
Loved loved loved this workout. Perfect length. Perfect intensity. As always love the knee friendly options. So glad I have found you. I have searched and discarded many online fitness instructors. Thank you for providing this content
I'm so happy you found your way here! Keep up the great work!
Wow, it was short but awesome! Absolutely loved the variety and the complexity. I'm in love with your strengths exercises and this was a brilliant HIIT combo with cardio. Oh me, I had to try to catch my breath at the end. Thank you :) Your 30-day challenge is so well put together , I don't even want the rest days, hahha
AWESOME WORK, Anita!! Seriously, that cardio burnout kills me but it's such a good sweat! I'm so happy that you're enjoying the workouts (and the calendar!!) -- keep up the great work!
Outstanding!
Glad you liked this one!
🌴🌺 Me again!!!! Thank you for keeping these workouts available. I just did this one maybe two weeks ago but it’s so great, quick and effective. Hope you are feeling well 🙏❤️ You Rock!!! Give my best to Rachel as well ❤️
This is one of my all time favorites!! Thanks so much for giving it a try, WAY TO GO Melisa!
Just finished this workout and absolutely loved it. New subscriber here and so glad I found you. 🤗👍🏾
AWESOME WORK!! I'm so happy you enjoyed it!
Wooww .. Great ! I will do today 💗
Yes! You got this!
love the "holy bananas" comment - I smile every time! Thanks for a fantastic, intense, effective workout and positive attitude!
I’m so happy you found your way here!!
I love the new moves! Longer workout with this format??💕🏋️♀️💪
Way to go Kristin! YES, if you're on my email list you have access to a 35 minute workout just like this -- www.nourishmovelove.com/subscribe/
Loved it! Was smashing it then you say bonus move 😳🥵 was so good tho. Thank you!
Ha, gotta love that bonus move! Awesome work!
This was SUCH an efficient workout! Loved it. 🙌🏽 my 22 month old even joined in during the cardio part, he loves working out w/ you just as much as I do!💕😂
So glad you enjoyed this one!
saw this posted on your Instagram and had to do it and I feel AMAZING!!!! love this format. it would be cool for a future workout to be like this but double the time. (the bigger the challenge the bigger the payoff!!!) You're a workout queen!!!
So happy you found your way to NML workouts! Such a spicy format!
Awesome workout!
YEAH so glad you loved this one!!
I love the moves. Sweaty. Thanks
Thank YOU for sweating with us!
That was awesome thank you!!!!!👍♥️😊
Quick + effective, one of my go-to's! Nice work!
I’ve done this workout a few times and it’s ABSOLUTELY AMAZING and only 20 minutes! Lots of sweating!
I'm so glad you love this one as much as I do! A quick + effective 20 minute workout! Nice work!
Loved it! Quick and effective!
One of my go-tos! Awesome work!
Amazing!!!!
Way to knock it out!
This is my fav go to wrkiut when i dont have to much time. As always and then you kick my butt every time! And I love it!!💝💪🌅
20 minutes can be so effective when you have a busy schedule! Here is a great 20 minute program to try -- www.nourishmovelove.com/strong-20/
@@nourishmovelove loved that series! And yes I saved those videos
This was my first time doing this one! I did it with my 11 month old crawling at my feet and doing the planks around her, LOL! THANK YOU for the flexible workouts that fit the varied needs of the different days! I feel great that I got a quick workout in today despite the busy day. You are awesome!
That definitely adds a challenge! Way to get it done, Kathryn!
These are all awesome workouts. I'm a guy and these workouts kick my ass. My girlfriend and I do a few a week and we are feeling great!
I absolutely LOVE IT! So glad you are putting these workouts to good use and feeling it (means you're doing it right)! Keep up the great work and keep coming back for more!
Great workouts so far~!! I have decided to commit to this June 30-day workout challenge of yours and even if it's short, I had more sweat than doing a full 60-mins workout! Really enjoying this so far, I haven't failed to do any workouts so far so that's a win for me this week. Hopefully, I could continue this until the end of the challenge! Amazing workouts Lindsey, thank you for sharing!
Rachel! I'm so glad you're giving the 30 Day Workout Plan a shot -- and crushing it so far! I'm all about quick + effective workouts! YOU CAN DO IT! And I look forward to sweating with you all month long. Keep up the good work!
Great workout!! I’m wondering why anyone would thumb down this!! Thank you!
I'm so glad you enjoyed this one, Ali!! Thank you so much for giving it a try!
Best short workout yet!
YEAH this is one of my go-tos! Awesome work!
Thanks!
Leah!! Way to go! Thank you so much for your support!
Sizzling! Wow so effective, fast, sweaty!!
Pure fire!! Love a quick and EFFECTIVE workout!
So good!!! I am sweating so much more than I thought I would from a 20 min. workout. Love the full body workouts you do and how they are aimed for building muscle for women -- i have been struggling with this for so long! Thank you!
Keep up the great work and keep coming back for more!
This was tough! Little embarrassed I had to modify so much but I really love the layout. Looking forward to getting better! Thank you for being so encouraging the “yes you can”’s always come at the right time!!!
Way to go! No shame in the modify game, you do your best and forget the rest! And you nailed it -- come back and do this workout again and watch that progress as you get better and better!
Thank you. I'm a beginner (again) and I moved to this from your 20 min. Total with weights. No jumping. This is the perfect level for me now. I didn't think it would kick my butt like it did! 😃 And I love your random injections of 'Yes, you ca!' It's like you're in my head when I say 'I can't, it's getting too hard' Lol
YEAH love that combo!! Way to go!
This is perfect for me! With my spaghetti - like joints, high impact exercise always leads to disaster, so I am grateful to find a challenging, low impact, quick workout I can do at least once and maybe???? a couple of times per day during my busy week. Thank you!
So glad you are loving this workout program!! I would also recommend adding in these mobility exercises into your routine - www.nourishmovelove.com/15-minute-mobility-workout/
Thanks so much! I will give it a try :)@@nourishmovelove
So good 🔥
One of my favorites!
Did this with 20lbs dumbbells for the first time-progress!
WAY TO GO!!
This is great 👍 👏
Way to get it done!!
Fireeee!!! Love it
YES, this is 🔥! Keep up the good work and keep coming back for more!
Thank you for pushing me... and also thank you for the modifications and encouragement! :) I haven't been to good to regularly exercise.. and almost thought this is goals, not for me today.. then I thought no.. i'll try it.. worst case i take some extra breaks.. you made me feel like i could do it :) I didn't look like you LOL but i did a solid job and gave this momma a huge mental and emotional boost.. not just physical
YES! It's such a mental release for me too! AWESOME WORK, mama -- you do your best and forget the rest! You are so strong -- you got this!
I came back to this work out with limited equipment today and all I can say is that last circuit was everything I need it when I try to do hit workouts on my own or spin classes I do not get the endorphins close to what I just got out of this work out!
So glad you are loving this workout! You are so awesome!
Lindsay you did it again girl; kicked my butt and in 20 minutes!!! Thank you! thank you! thank you! I'm just getting started on this week's workouts because it's been a wk from Hell! 💌
Thanks for trying this one! Keep up the great work!
🔥OH MY! Did this sneaky one after your 5 min Killer Fat burn, what was I thinking? Plus I didn’t have much time after a family bbq! DO NOT LET THIS 20 MIN FOOL YOU🤩👊🏽! This pushed me more than I thought! It’s a KEEPER! Thank you SO much, you NEVER disappointe🙏🏼
Ha, WAY TO GO! This is an intense 20 minute for sure! Nice work!
This was so much fun!
Quick and efficient for sure!! I'm SO happy you enjoyed it!
agreed.. the moved just felt good
Just found this now! Going to try it Monday! I am in South Africa, was doing CrossFit before lockdown this has a few similar moves. Thank you.
YES DO IT! I hope you love it!
That was amazing and quick! I was sweating bullets by them the end lol. Four strength Moves and for hit move does not sound hard until you’re doing them on round 2l LOL. Phew! Thank you for that fun and effective workout And for Doing them alongside us and being human and breathing hard during it lol. How you talk during that I have no idea but I appreciate it lol
Right, always harder than it looks! Nice work Courtney! Keep up the great work and keep coming back for more!