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30-minute Full Body Metabolic Conditioning for Weight Control
Kaleigh Cohen Strength•Apr 13, 2023
31-minute workout video. Strength, HIIT. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of a series of high-intensity strength exercises using dumbbells, focusing on full body engagement to boost metabolism and build strength. It includes warm-up, main workout, and cool down segments.
🏃 Guide
This workout is designed for individuals looking to boost their metabolism and build strength. It effectively combines high-intensity exercises to enhance calorie burn during and after the session.
Benefits
Increased metabolism
Enhanced muscle strength
Step-by-Step Guide
1
Narrow Press
Stand with feet shoulder-width apart, hold dumbbells with palms facing each other. Exhale as you press the weights overhead, feeling the engagement in your shoulders. Ensure your core is tight to protect your back.
2
Squat with Alternating Rotational Press
Perform a squat while holding dumbbells at shoulder height. As you rise, press one dumbbell overhead while rotating your torso. Engage your core throughout to maintain balance.
3
Alternating Forward Stepping Lunge
Step forward into a lunge, keeping your front knee over your ankle. Push back to the starting position and alternate legs. Keep your torso upright to avoid strain.
4
Romanian Deadlift with Close Grip Row
With a slight bend in your knees, hinge at the hips to lower the dumbbells towards the ground. Row the weights towards your waist, squeezing your shoulder blades together. Maintain a flat back.
5
Basic Squat
Stand with feet shoulder-width apart, lower into a squat while keeping your chest up. Push through your heels to return to standing. Focus on keeping your knees aligned with your toes.
6
Glute Bridge with Skull Crushers
Lie on your back with knees bent and feet flat. Lift your hips into a bridge while performing skull crushers with dumbbells. Ensure your elbows remain stationary.
7
Chest Press
Lie on your back with dumbbells at chest level. Press the weights up while keeping your wrists straight. Engage your core to stabilize your body.
Safety Notes
Consult a physician before starting this workout if you have any underlying health conditions such as heart disease, hypertension, or joint issues.
Duration: 31m 12s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityPrediabetes
Therapeutic Goals
Weight Control / Fat LossMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Severe Hypertension
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#31 min#full hour#long#Strength#HIIT#intermediate#Dumbbells#Full Body#high