Floor Mat

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ This 30-minute HIIT & SIT workout combines two no-repeat HIIT circuits with two focused SIT interval blocks for a structured, high-intensity burn. It’s fast, efficient, and designed to boost your conditioning and stamina in just half an hour. I used a set of 5kg/10.5 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: ~ 2 x No Repeat HIIT Circuits ~ 1 x 45 secs work/15 secs rest ~ 2 x SIT Supersets ~ 3 Rounds x 30 secs work/30 secs rest ~30 minutes total including warm-up & cool-down 🔥 Burn: ~312 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “High Intensity Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 - HIIT 1️⃣Alt Thruster 2️⃣Piston Row 3️⃣O’head Reverse Lunge 4️⃣Speed Curls 5️⃣Skier Swing to Press 6️⃣Pullover to Leg Lower . Circuit 2 - SIT 1️⃣Prisoner High Knees 2️⃣Lateral Lunge Floor Taps . Circuit 3 - HIIT 1️⃣Deadlift Upright Row 2️⃣Squat Clean & Press 3️⃣Lunge Row Switch 4️⃣Kneeling Thrust O’head Ext 5️⃣Bicycle Chest Press 6️⃣In & Out Abs Combo . Circuit 4 - SIT 1️⃣Narrow Squat Star Jack 2️⃣ 6 High Knees to Sprawl *Workout Complete 🔥Burn 312 calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=hpmofpr9qm9ft7ydm4yoxb5qgm8azw12 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Are you training today to sweat it out… or to set the tone for the year ahead? #garagefitnessgirl