45 Minute BEGINNER Weight Loss Workout | All Standing CARDIO + Dumbbell STRENGTH METCON Routine

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45 Minute BEGINNER Weight Loss Workout | All Standing CARDIO and Dumbbell STRENGTH METCON Routine *** Many thanks to +scorpiomoonbeam for the inspiration for this great fat-burning METCON workout for BEGINNERS! In a comment, I was asked to create a workout combining muscle-building STRENGTH and calorie-blasting CARDIO for a person carrying a significant amount of extra weight, and this workout fits the bill.

The timer-based cardio exercises can be done from a standing position or using the elevated surface of a chair or couch, and the dumbbell strength exercises are all performed in a standing or seated position. No awkward transitions from the ground, but plenty of moves that will shape your arms, abs, legs and butt! (see full exercise breakdown below)

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Level TWO


Warm Up and Cool Down:

Exercise Time:
45 minutes

WARM UP (timer is set for 30 seconds):
Arm Circles
Arm Crossers
High Knees
Booty Kickers

MAIN WORKOUT (perform cardio exercises for 30 seconds each and dumbbell strength work for 10 reps each; repeat the circuit 3x):
Toe Tappers (cardio) + Press Ups (strength)
Non-Jumping Jacks (cardio) + Goblet Squats (strength)
Mountain Climbers (cardio) + Bent Over Row with Kickback (strength)
Fast Feet (cardio) + Standing Crunches (strength)
Burpees (cardio) + Single Leg Deadlifts (strength)

Elevated Surface Plank Hold for 30 seconds

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