🔥 15-Minute Cardio + Dumbbell Fat Burn Workout | Full Body | No Excuses at home

Описание: 🔥 15-Minute Cardio + Dumbbell Fat-Burn Workout | Full Body | No Excuses at home


Get ready for 15 minutes of high-energy cardio + strength using just your bodyweight and a single 10-lb dumbbell! 💪🔥 This fast-paced routine will help you burn calories, build strength, boost endurance, and tone from head-to-toe — no breaks, no excuses, we are WORKING today! 🙌

Take your time, modify when needed, and remember your only competition is YOU. Show up, move your body, breathe through the challenge, and let that energy carry you through the rest of your day. 🌟

Let’s crush this together!


🧠 Optional Warm-Up

(30 seconds each)
• March in place
• Arm circles + chest opener
• Bodyweight squats
• Side step knee pulls


✅ Main Workout

(Repeat if desired)

1️⃣ Squat to Side Punches — 20 reps
2️⃣ Squat to Swings — 20 reps
3️⃣ Jumping Jacks Press — 20 reps
4️⃣ Dumbbell Swing — 20 reps
5️⃣ Gorilla Fast Row — 40 reps
6️⃣ Dumbbell Mountain Climbers — 25 sec
7️⃣ Rack Low Squat Walk — 40 sec
8️⃣ Jumping Jacks — 20 reps
9️⃣ Curtsy Lunges to Leg Drive — 20 reps
🔟 Wall-Assist High Knees — 35 sec
1️⃣1️⃣ Dumbbell Squat Press — 20 reps
1️⃣2️⃣ DB Swings to Reverse Lunges — 20 reps
1️⃣3️⃣ Bicycle Crunch Twists — 40 reps
1️⃣4️⃣ In & Out — 20 reps
1️⃣5️⃣ Plank Jacks — 30 sec
1️⃣6️⃣ Squat Toe Touch — 20 reps


😌 Optional Cool Down

(30 seconds each)
• Forward fold stretch
• Quad stretch (right/left)
• Hip flexor lunge stretch
• Deep breathing + gentle twists



⚠️ Disclosure

Always listen to your body and modify when needed. Consult a physician before starting any new fitness program. This workout is for entertainment and educational purposes only.



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