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20 Minute SWEATY Dumbbell Cardio Workout – Full Body at Home

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Muscular endurance! Core stability! Stamina! Body awareness! Controlling of the dumbbell! Lots of energy! That’s what you’ll need for this workout! It’s all in this 20 minute dumbbell cardio workout!

The timer will be on for 30 seconds per exercise, with 4 exercises to build each giant set! There will be no specific rest period between each giant set so it is essentially 2 minutes of work!

This is not HIIT, this is moderate intensity cardio where your heart rate will be elevated for most of the workout! During HIIT, the heart rate is spiked throughout and this dumbbell cardio is more moderate level sustained throughout! This doesn’t mean any less intensity that HIIT though! It’s just as challenging just in a different way! Sweat throughout too! 😅

All you will need for this sweaty workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 6kg each!

There is no jumping in this workout as I don’t incorporate jumping with weight very often. However I do ‘hop’ back into the plank however you can simply step back into the plank if preferred!

Although this is with lighter weights, it is important to treat those dumbbells with respect! Control the dumbbells at all times!

SQUAT TO PRESS
SQUAT
SQUAT TO PRESS
SQUAT

SPRAWL
RENEGADE ROW
SPRAWL
RENEGADE ROW

REAR LUNGE TO SQUAT
LUNGE (same side)
REAR LUNGE TO SQUAT (switch)
LUNGE (same side)

HANDS TO FLOOR BURPEE
DEADSTOP PUSH UPS
HANDS TO FLOOR BURPEE
DEADSTOP PUSH UPS

SQUAT TO PRESS (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FRONTAL RAISE
SQUAT WALKS
FRONTAL RAISE
SQUAT WALKS

CURTSEY TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SUPINE ROW
CLOSE SQUATS
SUPINE ROW
CLOSE SQUATS

It is a challenge to pace the full 2 minutes but the 30 seconds changing movement becomes very welcomed!

Have fun and enjoy the sweat!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/5bgVXyP0IIM

Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD />
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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  1. OMG what an epic workout! 20 minutes felt like an hour but in a positive way. My legs have turned into jelly so thank you for starting the cool down on the floor LMAO!! I dropped dead but feeling sweaty and great. After such a hard day at work this was such a great "drug" to my body and mind. Thank you Caroline. 🙂 Greetings from France xx

  2. Why did I "like"this the first time? 20 min is a great way to sneak in a workout even on a busy day, it's a total "best of" doable cardio movements in 2-min giant set, & the sweat quotient is totally there. Love🌺🙏❤💪😅

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