35 Min Total Body Metabolic Burn | Strength + Cardio

Torch calories and build lean strength in just 35 minutes with this sweaty total body metabolic burn. You’ll combine strength and cardio moves in fast-paced circuits that boost fitness, sculpt muscle, and leave you energised.

I used a set of 5kg/11 lbs + 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~Timed Intervals: 35 secs work/15 secs rest
~2 Rounds
~Cardio Finisher
~35 minutes total including warm-up & cool-down
🔥 Burn: ~287 calories (approx.)

📋 WORKOUT DETAILS:

Circuit 1
1️⃣1½ Front Squat | 8kg/17.5 lbs
2️⃣Sumo Deadlift High Pull | 8kg/17.5 lbs
3️⃣Pausing Jump Lunge
4️⃣Back Fly to Kickback | 5kg/11 lbs
5️⃣Plank Jack Shoulder Tap
6️⃣DB Toe Touches | 5kg/11 lbs .

Circuit 2
1️⃣Push Press | 8kg/17.5 lbs
2️⃣Chainsaw Row (L) side | 8kg/17.5 lbs
3️⃣Chainsaw Row (R) side| 8kg/17.5 lbs
4️⃣Kneeling Clean | 8kg/17.5 lbs
5️⃣DB Kick-Throughs | 8kg/17.5 lbs
6️⃣Bicycle Chest Press | 8kg/17.5 lbs .

Circuit 3
1️⃣2 DB Hang Snatch | 8kg/17.5 lbs
2️⃣Alt Arnold Press Thruster | 8kg/17.5 lbs
3️⃣Sumo Deadlift Walkout | 8kg/17.5 lbs
4️⃣3 Skater Jump Hop
5️⃣Speed Curls | 5kg/11 lbs
6️⃣Heel Taps .

🧨 Finisher - 2 x (30secs work/no rest)
1️⃣DB Swing | 8kg/17.5 lbs
2️⃣SA Devils Press (Alt) | 8kg/17.5 lbs
3️⃣Running Man