{"id":530785,"date":"2026-07-08T06:47:21","date_gmt":"2026-07-08T06:47:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/530785\/"},"modified":"2026-07-08T06:47:21","modified_gmt":"2026-07-08T06:47:21","slug":"i-tested-a-25-minute-full-body-workout-to-burn-200-calories-and-it-completely-exposed-the-hidden-muscle-weaknesses-ive-been-ignoring","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/530785\/","title":{"rendered":"I tested a 25-minute full-body workout to burn 200 calories, and it completely exposed the hidden muscle weaknesses I’ve been ignoring"},"content":{"rendered":"

There are a lot of things I\u2019d like to achieve with my strength training. My main aim is to build lower body strength and power to support my running, but I also want to strengthen my core and improve my stability and balance.<\/p>\n

I also wouldn\u2019t mind building a bit of upper-body muscle, or at least maintain what little I do have as I get older.<\/p>\n

<\/p>\n

Unfortunately, doing enough to hit each of those targets properly would mean a lot of working out, and between family life, work and running every day, I haven\u2019t been able to fit in a variety of workouts devoted to each goal.<\/p>\n

Latest Videos From<\/p>\n

Instead, I like to do all-rounder sessions like this 25-minute HIIT workout from fitness trainer Lindsey Bomgren from YouTube channel Nourish Move Love<\/a>.<\/p>\n

It\u2019s a supersets session that combines strength exercises with plyometric moves to boost your power, and targets the whole body in just 25 fast-paced minutes, getting your heart pumping along the way.<\/p>\n

You may like<\/p>\n

You need weights for the workout, and ideally you\u2019d have either a couple of sets suitable for upper and lower body moves, or some of the best adjustable dumbbells <\/a>so you can change the weight to suit each exercise.<\/p>\n

Watch Nourish Move Love\u2019s 25-minute full-body HIIT workout<\/p>\n

25-Minute Full Body HIIT with Dumbbells | Strength + Power Supersets – YouTube
\n\"25-Minute<\/p>\n

Watch On <\/a><\/p>\n

Before the workout starts, Bomgren leads you through a quick warm-up \u2014 quick really is the word here; she moves at a furious pace.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

During the workout itself, you do five supersets of two moves, doing each exercise twice before moving on to the next superset.<\/p>\n

In each superset, you do one strength-focused move using heavier weights, then a power-focused exercise that involves more dynamic movements like jumping or twisting.<\/p>\n

Throughout the workout Bomgren\u2019s fellow trainer Rachel demonstrates modified versions of each exercise, including low-impact alternatives for the power moves, so you can switch to those if you prefer.<\/p>\n

What to read next<\/p>\n

I tackled the workout one morning and found it tough, but undoubtedly effective in improving my strength and fitness in various ways. Here are my main takeaways from the experience.<\/p>\n

The pace is fast throughout<\/p>\n

\n

\"a\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

From the moment the video starts the pace is unrelentingly fast during this workout, which is great in that the time flies by even when you\u2019re struggling, but it does mean you need to be prepared to work hard and quickly.<\/p>\n

The intense pace is also good for getting your heart rate up and keeping it up. You only get short rests between moves during the supersets, and even the breaks in between supersets are fairly short, so you don\u2019t get too much time to recover and let your pulse drop.<\/p>\n

That said, if you are keen to do more of a low-intensity strength session, you can follow the exercise demonstrated by Rachel, who doesn\u2019t jump around for the power moves.<\/p>\n

You burn a lot of calories<\/p>\n

\n

\"Garmin\n<\/p>\n

(Image credit: Future)<\/p>\n

I burned 213 calories in 24 minutes doing the workout, which doesn\u2019t sound like an incredibly high amount but I\u2019m a pretty skinny guy and don\u2019t tend to burn vast amounts of calories in workouts \u2014 this was definitely above average for me for a strength session.<\/p>\n

The plyometric moves are a big part of this. Doing exercises like skater jumps and dumbbell burpees spiked my heart rate, which then stayed pretty high during the strength sections too.<\/p>\n

It\u2019s helpful to have a range of weights<\/p>\n

\n

\"a\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

Each superset focuses on either the upper or lower body, and the weights I had available were great for the leg exercises, but were a bit heavy for the upper body moves.<\/p>\n

I got around this by using one weight at a time or simply doing fewer reps, but ideally you\u2019d have two sets of weights to hand at least.<\/p>\n

You can\u2019t hide any weaknesses<\/p>\n

\n

\"Woman\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

The workout challenges a variety of muscles in a variety of ways, and if you have a weakness of some kind it will get found out.<\/p>\n

For me it was the lateral movements in the side lunges and skater jumps that engaged muscles I\u2019ve clearly not been using very much \u2014 they were sore the next day.<\/p>\n

This is a good thing, because it helps you to identify the areas that you need to pay more attention to in your training going forward.<\/p>\n

<\/p>\n

\n

\"Google\n<\/p>\n

<\/a><\/p>\n

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