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Full Body Strength and Sweat Workout with Weights for Muscle Strength
growingannanas•Processed: Mar 03, 2026
40-minute workout video. HIIT, Strength, Cardio. targeting Full Body. high intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of a warm-up, a series of strength and cardio exercises using dumbbells, and concludes with a cool-down. Each segment is designed to maximize muscle engagement and cardiovascular output.
🏃 Guide
This workout is designed for individuals looking to enhance their muscle strength and cardiovascular endurance through a high-intensity interval training (HIIT) format. It effectively combines strength and cardio exercises to maximize calorie burn and improve overall fitness.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Lunge + Overhead Reach
Step forward into a lunge while reaching overhead. You should feel a stretch in your hips and a contraction in your legs. Ensure your knee does not extend past your toes.
2
Romanian Deadlift + Lunge
Stand with weights, hinge at the hips to lower the weights while keeping your back straight, then lunge forward. Feel the stretch in your hamstrings and engage your glutes.
3
Kneeling Up to Squat
Transition from a kneeling position to a squat. You should feel your quads and glutes working. Keep your chest up and back straight.
4
Deadlift + Row
Perform a deadlift followed by a row. You should feel your back and hamstrings engage. Maintain a neutral spine throughout the movement.
5
Curtsy Lunge + Squat Jump
Perform a curtsy lunge followed by a squat jump. You should feel your legs working hard. Land softly to protect your knees.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have existing health conditions. Avoid exercises that put excessive strain on your back or knees.
Duration: 40m 3s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityHypertension
Therapeutic Goals
Muscle StrengthCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Osteoarthritis, Hypertension
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
HIITStrengthCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#40 min#full hour#long#HIIT#Strength#Cardio#intermediate#Dumbbells#Full Body#high