40 Min Strength + Cardio HIIT Workout – Build Muscle & Burn Fat

This one hits everything—strength, cardio, and core. We’ll push hard with dumbbell moves to build muscle, then crank up the pace with bodyweight HIIT. It’s a full 40 minutes of work—lock in and let's go!

Workout Details:
▶ Equipment: a range of dumbbells (medium to heavy), a bench (optional for more range of motion), and a workout mat (optional)
▶ Warm up: 30s x 6 moves
▶ Dumbbell Strength: 40s work, 20s rest
▶ Cardio HIIT (no equipment): 30s work, 15s rest
▶ Finisher: 20s work, 10s rest