penny barnshaw garage fitness girl

7 Intense Workouts to Crush Calories

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Sometimes you want a workout that’s relatively easy, while other times you want a workout that leaves you a sweaty mess! This blog is about the latter — those “go hard or go home” days when you really want to feel the burn🔥

The calorie amounts below are based on the results from my Fitbit when preparing these workouts for you. Please note that everyone burns calories differently and it can depend on a lot of factors, including your current fitness level. (In fact, you may end up burning more calories than I do). 

You’ll notice that in this post I’ve even broken the workouts down into my calories burned per minute, just for comparison sake. It gives us a great idea of which workouts really raise the heart rate! 

I’ve categorised these calorie-burning workouts as follows: 

  • 60 minute workouts, for the fitness fanatics who have the time and really want to go hard💪. 
  • 45 minute workouts and under, for those looking for a great workout to get fit, lean and strong💪.
  • 30 minute workouts and under, for those who don’t have much time and are looking for maximum efficiency💪. 

60 Minute Workouts

60 MIN TABATA CARDIO & WEIGHTS – Crossfit Workout At Home 🔥Burn 448 Calories🔥(That’s 7.47 calories per minute)

This full body dumbbell workout combines cardio and strength moves in a Tabata format to make an advanced home workout guaranteed to make you sweat.

There are 2 circuits that make up this Tabata workout. We’ll complete 2 rounds of each circuit. There are 4 sets of 20 seconds work, followed by a 10 second rest. We’ll have 30 seconds rest between rounds and 1 minute rest between circuits.

I used 1 set of 5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

A great well-rounded workout. 


60 MIN BRUTAL FULL BODY DUMBBELL STRENGTH Workout | No Jumping 🔥Burn 420 Calories🔥(That’s 7 cals per minute)

This workout isn’t called ‘brutal’ for nothing! It will help you sculpt muscle and build strength, and it has the added bonus of being apartment friendly (no jumping = no cranky neighbours). 

There are 3 circuits that make up this full body dumbbell workout. 1 x upper body, 1 x lower body and 1 core. Together, we complete 2 sets on each exercise before moving onto the next. We do 50 seconds work followed by 10 Seconds rest, with 1 minute rest between circuits. 

You’ll need a variety of weighted dumbbells to complete this workout. I used  1 set of 3kg + 5kg + 8kg dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level.

Let me know how you found this one! 

Workouts 45 Minutes and Under

45 MIN LOWER BODY STRENGTH | At Home Workout for Lean Legs🔥Burn 371 Calories🔥 (That’s 8.24 calories per minute)

We ladies never skip leg day! Get ready to feel the burn with this lower body workout designed to build strong, lean legs at home with just a set of dumbbells.

There are 2 circuits that make up this dumbbell leg workout + a bonus 4 minute bodyweight Tabata HIIT. We’ll complete 2 sets of each exercise before moving onto the next, with 40 seconds work and 20 seconds rest. We’ll have a 1 minute rest between circuits.

You’ll need 1 bench or chair and a variety of weighted dumbbells to complete this leg day workout. I used 1 set of 5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level.

This workout is super-intense and I certainly had jelly-legs afterwards! 

40 MIN UPPER BODY HIIT WORKOUT | For STRONG TONED ARMS🔥Burn 304 Calories🔥(That’s 7.6 cals per minute)

Yes, we women all love to have strong, toned arms. It’s an added bonus when you’re burning a tone of calories while you’re getting them! This upper body HIIT workout with dumbbells is designed to help you build your muscles and torch calories fast.

There are 2 circuits of 10 supersets that make up this upper body workout. We will complete each superset 2 x through, and at the end of each circuit of supersets we’ll complete an AMRAP of as many push-ups as possible. There will be a 1 minute rest between circuits.

You’ll need a variety of weighted dumbbells to complete this upper body HIIT. I used  1 set of 3kg + 5kg + 7kg dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level.

This workout is one that you’ll definitely be proud of yourself for completing. 

35 MIN NO EQUIPMENT FAT BURNING HIIT | No Repeat Full Body Workout🔥Burn 276 calories🔥 (That’s 7.89 calories per minute) 

Roll out your mat and blast calories with this full body workout no repeats and no equipment necessary! 

There are 5 circuits that make up this no repeat HIIT workout. We will complete each exercise with 45 seconds work and 15 seconds rest. We’ll have a 30 second rest between circuits.

Workouts 30 Minutes and Under

30 MIN HARDCORE FULL BODY HIIT At Home | No Repeat + No Equipment 🔥Burn 218 Calories🔥(That’s 7.27 cals per minute)

Torch through calories with this advanced HIIT workout you can do in only 30 minutes! No boring repeat sets and no equipment necessary.

There are 2 circuits that make up this no repeat HIIT workout. We will complete each exercise with 50 secs work and 10 secs rest (yep, it’s intense!). Have 1 minute rest between circuits.

Love to hear your thoughts on this one! 

20 Minute QUICK & INTENSE HIIT CARDIO & ABS (No Repeats + No Equipment)🔥Burn 144 calories🔥(That’s 7.2 calories per minute)

Who would have thought you could burn so many calories while getting great abs? There’s no equipment necessary for this HIIT, cardio and abs workout, and it really gives you maximum results in the least amount of time. 

There are 2 circuits that make up this workout. We will complete each of the movements 50 seconds work and 10 seconds of much-needed rest. We’re having a 30 seconds rest between circuits for this workout. 

So there you have it, some awesome workouts to crush the calories no matter how much time you have up your sleeve! Let me know which ones you loved (and if you have a Fitbit, please share your calories burnt!). 

For more videos like these make sure to hit subscribe to my YouTube channel and tick the notification bell so you never miss another calorie-killer workout. I’d also love for you to follow me on Instagram and Facebook

Many of these workouts are part of my 6-Week Fit Lean & Strong Challenge, and we’re absolutely loving it! It’s not too late if you want to join, sign up  to get your FREE workout schedule and challenge guide.😘

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