🔥30 Minutes: Knee-Friendly Dumbbell Workout🔥NO SQUATS/NO LUNGES🔥NO REPEAT🔥
Спорт
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Crush Your Fitness Goals in 30 Minutes with this Knee-Friendly Dumbbell Workout!
Looking to build strength, burn fat, and improve endurance without squats or lunges? This beginner-friendly, 30-minute dumbbell workout is perfect for you!
Here's what you'll get:
- Knee-friendly exercises: No squats or lunges, making it perfect for those with knee pain.
- Total body workout: Targets all major muscle groups for a complete workout experience.
-⏱️ Quick and effective: Get in and out in just 30 minutes!
- Adjustable difficulty: Choose weights that challenge you, regardless of your fitness level.
- Burn calories: Blast 250-300 calories in just one session!
This workout is ideal for:
- Building muscle: Increase strength and definition throughout your body.
- Burning fat: Boost your metabolism and shed unwanted pounds.
- Improving endurance: Enhance your stamina and overall fitness.
- All fitness levels: Beginners, intermediate exercisers, and even those with knee pain can benefit!
What you'll need:
One dumbbell - light to moderate weight (I used a 5 kg dumbbell): Choose a weight that allows you to maintain good form throughout the exercises.
Ready to get started? Let's do this!
This workout includes:
5-Minute Warm-up: Prepare your body for exercise.
4 Rounds of Full Body Compound Moves : Each round targets upper body, core, and lower body.
5-Minute Cool-Down: Stretch and relax after your workout.
Each Round Includes:
2 Exercises Upper Body
2 Exercises Abs/Obliques
2 Exercises Lower Body
Remember:
Listen to your body and choose appropriate weights.
Maintain proper form throughout the exercises.
Aim for 2 workouts per week for optimal results.
Share your experience! Let me know how you did in the comments below!
Like the music? Find my playlist with the music I've used here:
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Here are a few playlists you might find useful if you are looking for more steady state cardio workouts:
STRENGTH TRAINING with WEIGHTS
• STRENGTH TRAINING with...
Muscle Toning Workouts:
• Muscle Toning Workouts
More Steady State Cardio Workouts:
• Steady State Cardio Wo...
More MISS Cardio Workouts:
• More MISS CARDIO WORKOUTS
More LISS Cardio Workouts
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More Fast Walking for Weight Loss Workouts:
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D I S C L A I M E R
I am not a certified trainer. This is my personal workout and may not be suited for others. If you'd like to give this workout a try, make sure to check with your physician first.
🔥Build Strength & Burn Fat: 30-Minute Knee-Friendly Dumbbell Workout🔥Quick & Easy Dumbbell Workout at Home: Perfect for Beginners!
#kneefriendly #dumbbellworkout #strengthtraining
Keywords: dumbbell workout, knee-friendly workout, full body workout, beginner workout, strength training, fat burning, endurance, weight loss, muscle building, fitness at home, quick workout, 30-minute workout
Пікірлер: 192
Andrea I had to write this comment. I've done 8 workouts in total now and I've lost almost 2 inches from my stomach area and about an inch from the hip and thigh area. I'm super motivated to be consistent now ....your workouts are THE BEST and are incredibly effective once we put in the hard work and keep disciplined. I intend to keep it up and I'll keep you updated ❤
@BurpeeGirlLiss
4 ай бұрын
That's wonderful news! Happy they're working for you! Thanks so much for encouraging others!❤️💪
@AstralPrincess
4 ай бұрын
@@BurpeeGirlLiss THANK YOU for all that you do. ❤
I loved the longer warmup and cooldown segments, which I don't often see in other videos. Warming up and cooling down are definitely part of the workout! It makes a huge difference in mobility, which is so important for working with weights (and any other strenuous workout).
@jjrose14
4 ай бұрын
This is why I subscribed to her! I never see any warm up or cool down exercises in other videos, no matter how strenuous the exercise is, and it’s important, especially to beginners like me
You had me at "no squats or lunges". They seem to be a constant in workouts nowadays but for those of us with knee issues, those are 2 dreadful words!! Did a preview of this one and it looks PERFECT!! TONS of variety. I especially like the standing leg work by the wall❤ Cannot wait to this one, Andrea!! It looks awesome!! Thank you so much for giving us another no squat, no lunge workout!!!
@BurpeeGirlLiss
4 ай бұрын
Absolutely!! Hope you enjoy it!❤️💪
Show your support by SUBSCRIBING to the CHANNEL! bit.ly/SubscribeBurpeeGirl You can also SUBSCRIBE to my second channel BurpeeGirl Short Workouts for 15-20 min workouts: bit.ly/SubscribeBurpeeGirlShorts
that was amazingggggg!!! this one might be on repeat for me LOL 250 active/332 total 🥵💪🦵🍑❤🔥🔥🏋🏋♂🏋♀my body appreciates the no squats no lunges ones
WOW!! Literally my new(est) favorite strength workout!!! ❤LOVED IT❤ Everything about it, what a keeper repeater!! Fantastic moves, tons of variety and Andrea stayed true to her promise of knee friendly. No squats, no lunges....absolutely PERFECT!! I created my own "soft rock" playlist for this one and it was awesome, time FLEW by!!! I literally was sad to see we had arrived at the Cool Down☺️ this one is so adjustable, just go with heavier weights next time because this one is definitely one that will be repeated! Thanks, BG!! Best one EVER❤🎉
@BurpeeGirlLiss
4 ай бұрын
I'll make sure to post more like this, Judy! I'm really glad you liked it!❤️
@judya8392
4 ай бұрын
@BurpeeGirlLiss thank you, hun!! It truly is amazing and alot of others seem to love it, too. I am excited to hear how our Marsha (our mutual friend) likes it. She said she is doing it next week. I am feeling it tonight and cannot wait to do it again!!!!
@BurpeeGirlLiss
4 ай бұрын
@@judya8392 Yes, Marsha is doing the weekly plans!❤️
When I first saw you I was " no way! I won't be able to do these". But, I started and soon found how fun they were . Now, after two years I can finish even the 4 round workouts !!! Thank you!
@BurpeeGirlLiss
4 ай бұрын
Great job! I'm so proud of you!❤️💪
love this workout and all the knee friendly strength training ones you do! Thank you!
Another great workout , thank you!! This was perfect for me in that my knees don’t like squats, it’s the only time my knees hurt so I just skip any kind of squats. I appreciate you so much!!
@BurpeeGirlLiss
4 ай бұрын
I'm so glad it was useful!❤️
Wow! So much more interesting than sets! Definitely adding this into my rotation. Thank you!
Yes! Yes! More workouts like this😀 Love it! 🙏 Burpee Girl❣️
@BurpeeGirlLiss
4 ай бұрын
More to come!
Perfect to start with this 30 minutes strength workout after a long break and gradually increase the duration. Thanks for this. ❤❤
@BurpeeGirlLiss
4 ай бұрын
Welcome back!
I need to do more dumbbell workouts so appreciate this workout. Will plan to do a cardio after. Thanks again!
OMG! Saturday morning workout from Toronto, Canada. Amazing! Thank you, and keep going!🎉
My obgyne told me that i need more exercise because of my pcos and this is great workout and perfect activities for me to heal my pcos❤❤❤ thank you
Tysm for this burner! Appreciate u so and enjoyed working out with u! ❤❤❤
@BurpeeGirlLiss
4 ай бұрын
Happy to work out together!💪💪
thank you so much for this video ! it's the first I do a dumbbell workout and and I was having so much fun ! thank you again ! (and it was really perfect for knees!)
I loved your workout...Thank you so much!!!
My new favorite workouts! I love the 5000 step videos, the knee-friendly options, the strength training, the timers and the warm ups/cool downs. Great job on all of your workout videos!
I don’t know … this might be THE ONE!! Lol … I love this workout! Three times in and I am really feeling it! ❤
@BurpeeGirlLiss
4 ай бұрын
Haha! I'm so glad you found it!❤️❤️❤️
Great workout! Thank you!
Maravillosa y super completa esta rutina, la ame. Muchas gracias!
Thank you, i’m so tired while practicing but your smile keeps me continue ❤
I love this workout 😊
I can't wait to see you hit 1 million subscribers!! You bring these amazing workouts that gives me the ability to workout with my knee issues. I've been with you from you were at 169 subscribers and to see your hard work, your consistency, your amazing workouts and growth is just AWESOME!! Keep doing the amazing work you do because I hope you know how much people your helping!! Thank You!!
Great knee friendly workout! Thank you. I enjoyed it thoroughly.😍😍😍
Fantastic work out, thanks dear
Спасибо!) крутая тренировка!!)
Thank you for another great workout! ❤
@BurpeeGirlLiss
4 ай бұрын
Happy to share!❤️
Great workout 💪
Been working out 10yrs but as I age im being a little more cautious to what i do. This workout was perfect. Challenging, easy on the joints! I'm a subscriber looking forward to sampling other workouts
Una clase genial,me ha encantado❤❤❤,gracias
This is by far the best workout ever ❤definitely my favorite
Awesome workout 😊
I really enjoyed this. Was the perfect workout because of my knees and being 2 months pregnant right now. Thanks! 😊
Omg I forgot to write comment yesterday but I am so sore this morning I used a 10 & 12Lb dumbbell... This workout was 🔥... I have been doing alot of resistance training yesterday... After I drank a juice made of kale carrots cucumber pineapple apple ginger and turmeric 😊
Thank you 🎉
Thank you ❤
Thank you for a knee friendly strength workout!!! 😊
@BurpeeGirlLiss
4 ай бұрын
You're so welcome!
Been working my way back after illness. This was awesome 💯💯
I LOVE your videos! You're the best, thank you!
@BurpeeGirlLiss
4 ай бұрын
Glad you like them!
I love you burpee thank you so much
You are amazing! Have been a follower for so long and I love to see your channel grow. You deserve millions of subscribers… thank you so much. ❤
Thank u sis❤❤❤
Обожаю вас и ваши программы ❤
GREAT workout!!!
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!!
I just found your channel and did this workout. It’s really good and I like how you warm up and cool down as I tend to race through that part..
This workout was amazing! I was so glad to see that you posted a strenth workout today. Thank you for another fantastic workout ❤❤❤!!!!!
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!!
Muy buenos todas sus rutinas❤
Спасибо большое, отличная тренировка!
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!❤️
Eres la mejor❤
Absolutely loved 🫶this workout. I like the one db workouts. I seem to have more control and can go heavier 💪 🏋🏽♀️ I keep two or three different size weights so I can trade off if I have to. This was brilliantly done 💫 👏
Good dumbel workout😊
Nothing like this one! Just finished it again, it is a regula for me now. Love it more everytime I do it!! Thanks yet AGAIN, Andrea❤❤❤❤❤❤
@BurpeeGirlLiss
4 ай бұрын
Wonderful! I'll have to post more!
@judya8392
4 ай бұрын
@@BurpeeGirlLiss YES!!!!!!! 👏👍
Gracias desde Honduras!! 🇭🇳 eres un éxito!!
@BurpeeGirlLiss
4 ай бұрын
Thanks for joining me!
Muchísimas gracias BG, por esta maravillosa rutina!! Saludos cordiales desde México. 😊
@BurpeeGirlLiss
4 ай бұрын
Thanks for joining me!💪
Très bonne séance, merci pour vptre travail. Belle et bonne journée COLETTE😊
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!🤗
спасибо!! ♥
@BurpeeGirlLiss
4 ай бұрын
Me too!
Superb🎉
@BurpeeGirlLiss
4 ай бұрын
Thanks 🤗
You look very beautiful with your hair down today B.G.😍😍😍
@BurpeeGirlLiss
4 ай бұрын
Oh thank you! ☺️
Bom dia!!! Ótimo treino para uma quinta 💪🏻👊🏻😘
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!
Very nice ❤❤❤
Good thursday morning Andrea! Thanks for another great one love these! See you in the next! I almost didnt recognize you wuth your hair down.
@BurpeeGirlLiss
4 ай бұрын
I know what you mean! Editing was weird too!😁
Love this, how do you smile all the way through.?
Me alegro que hagas ejercicios de fuerza también!! enhorabuena
I have done this with my daughter, a success🎉🎉🎉
@BurpeeGirlLiss
4 ай бұрын
Great job to you both!
Amo seus treinos, e com halteres é top ❤
@BurpeeGirlLiss
4 ай бұрын
More to come!
(Rona) What a treat to do your videos...every move is so well thought out and effective..you are amazing...
@BurpeeGirlLiss
4 ай бұрын
Thank you so much 🤗
Thanks
@BurpeeGirlLiss
4 ай бұрын
Thank you so much for your support, but you're already a member! That's thanks enough!❤️ I appreciate it!🤗
New favouritexxxxx
@BurpeeGirlLiss
4 ай бұрын
Always love hearing that!❤️
Muito bom!
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!
New look 😲 I like your hair 😉💪🏼 stay strong
@BurpeeGirlLiss
4 ай бұрын
Oh, thanks!❤️
Bom Dia!! Adorei💪👏👏👏❤
@BurpeeGirlLiss
4 ай бұрын
Happy to hear that!
Excelente:-)
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!
Hallo BurpeeGirl Ein tolles neues Workout. Wieviel Kilo sind das? 5? Weiter so, deine Workouts machen Spaß und am Umfang verliert Frau jede Menge Fett. Danke Liebe Grüße aus der ostalb Elli 😊
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it! Yes, I'm using a 5 kg dumbbell in this workout!💪
I loved this workout! You always have a smile on your face.....meanwhile I look like a mess....I'm convinced you're AI. 🤣🤣🤣
Love that workout thanks for this workout with dumbbell beautyful girl looks good your hair ❤
@BurpeeGirlLiss
4 ай бұрын
Thank you so much!!
Super
@BurpeeGirlLiss
4 ай бұрын
Thanks!
😊 Saludos desde Argentina ❤⚘
@BurpeeGirlLiss
4 ай бұрын
Hi!❤️
Muchas gracias Bg!! Me gusta el ejercicio con mancuernas porque hay que fortalecer los músculos!! Ha sido una linda rutina !! 😅...saludos ❤👋👋👋
@BurpeeGirlLiss
4 ай бұрын
I do too!💪
❤🎉❤🎉 Gracias ❤🎉❤🎉
@BurpeeGirlLiss
4 ай бұрын
You're welcome!💪
❤❤❤❤
Gracias ami 53 años me siento Genial Gracias 🙏
Grazie dall'Italia ❤
@BurpeeGirlLiss
4 ай бұрын
Thanks for joining me!❤️
@Dothy74678
4 ай бұрын
@@BurpeeGirlLiss I've been following you for two years ❤️❤️❤️
❤supeer
I would love if you could do some box stepper cardio workouts. 🙏🏻
@BurpeeGirlLiss
4 ай бұрын
I don't own a stepper...
@daringgreatly8473
4 ай бұрын
@@BurpeeGirlLiss $20 on Amazon 👍🏼
@AstralPrincess
4 ай бұрын
@@BurpeeGirlLiss It's perfect as it is. ❤😊🎉
❤
💪💪❤
@BurpeeGirlLiss
4 ай бұрын
🤗🤗🤗
Quem mais do 🇧🇷 🇧🇷 ama as aulas?
Доброе утро! Люблю такие тренировки! Сделано, спасибо! Минус 210 калорий!
@BurpeeGirlLiss
4 ай бұрын
Great job! Thanks so much for sharing!
That was a great workout I enjoyed.. a 60 something ❤
我的早晨因為你的陪伴，更加美好，感謝❤
Hecho🎉
❤❤
@BurpeeGirlLiss
4 ай бұрын
🤗🤗🤗
❤❤❤❤❤
@BurpeeGirlLiss
4 ай бұрын
🤗🤗🤗
❤❤❤🤘🤘
@BurpeeGirlLiss
4 ай бұрын
🤗🤗🤗
Eu estou fazendo a 1mes perdi 4kilos muito obrigado vou continuar❤ sou Nancy do Brasil Santos São Paulo 🎉🇧🇷💋🙏🙏💪💪bora
@BurpeeGirlLiss
4 ай бұрын
Great job! Let's keep growing strong!💪❤️
❤🎉
Antrenman tamam andrea ❤❤
@BurpeeGirlLiss
4 ай бұрын
Glad you liked it!
Hehe ^.^, like ur new haircut.
@BurpeeGirlLiss
4 ай бұрын
Thanks! 😄