40 MIN Full Body HIIT Workout | Burn Fat & Build Muscle | Day 1 | 7-Day Challenge

🔥 7-Day Fat Burn & Strength Challenge | DAY 1/7 Welcome to Day 1 of the 7-Day Fat Burn & Strength Challenge! This 7-Day Challenge combines HIIT, strength training, dumbbell workouts, bodyweight workouts, cardio, and active recovery to help you burn calories, build strength, improve endurance, and tone your entire body at home. Challenge Schedule ✅ Day 1 – HIIT + Dumbbells & Bodyweight 💪 Day 2 – Full Body Strength (Dumbbells) 🧘 Day 3 – Recovery Reset & Full Body (No Equipment) 🔥 Day 4 – Full Body Cardio (No Equipment) 💥 Day 5 – Strength + HIIT (Dumbbells) ⚡ Day 6 – HIIT Low Impact (No Equipment) 🏁 Day 7 – High Intensity – Dumbbells + Bodyweight Today’s Workout This 40 MIN Full Body HIIT Workout combines bodyweight exercises, dumbbell training, and functional HIIT intervals to help you burn calories, build strength, improve endurance, and boost cardiovascular fitness. Today’s workout includes: ✔ Lower Body ✔ Upper Body ✔ Abs & Core ✔ HIIT Intervals ✔ Strength Training ✔ Functional Movement ⸻ Workout Structure • 40 sec work • 20 sec rest • 8 exercises per round • 1 min rest after each round • 4 rounds total Round 1 – Lower Body • First 4 exercises – Bodyweight • Last 4 exercises – Dumbbells Round 2 – Lower Body • First 4 exercises – Bodyweight • Last 4 exercises – Dumbbells Round 3 – Upper Body • First 4 exercises – Bodyweight • Last 4 exercises – Dumbbells Round 4 – Abs & Core • No dumbbells needed ⸻ Equipment: 2 Dumbbells (I use 2 × 5 kg / 11 lb) Light Dumbbells (optional – I use 2 × 2 kg / 4.4 lb) Exercise Mat ⸻ TIMESTAMPS 00:00 Intro 00:40 Warm Up 05:03 Lower Body Round 1 13:27 Lower Body Round 2 21:51 Upper Body Round 30:15 Abs / Core Round 37:57 Cool Down 💬 Tell me in the comments: Which round challenged you the most? full body workout HIIT workout full body HIIT 40 min workout fat burn workout strength workout dumbbell workout bodyweight workout home workout home fitness full body strength burn fat build muscle HIIT with dumbbells cardio workout women workout fitness challenge 7 day challenge fat loss workout no gym workout