https://www.youtube.com/watch?v=qYpkTWe45QU
原标题：NO MAT NEEDED! 30 Min Standing Full Body HIIT (With Dumbbells)
频道：Valerie Logan
首播：2026.07.08
部分原简介：
No mat? No jumping? No problem! Welcome to your ultimate 30-Minute Standing Full Body HIIT Workout with dumbbells. This routine is 100% standing and features NO REPEATS, meaning every single exercise is unique to keep your mind engaged and your muscles burning!
In this video, I am using a pair of 3 kg (approx. 6.6 lbs) dumbbells. Super heavy weights are not necessary for this workout! It’s all about maintaining perfect form, control, and keeping up with the fast-paced intervals. Pick a light to medium weight that suits your current fitness level.
WORKOUT STRUCTURE:
• Warm-up: 6 exercises | 30 sec each (No rest)
• Main Circuit: 45 sec work | 15 sec rest (No Repeats)
• Cool-down: 6 exercises | 30 sec each (No rest)
没有垫子？不想跳？完全没问题。欢迎来到你的终极30分钟站立全身HIIT哑铃训练。这节课100%全程站立，而且动作不重复——每个动作都是全新的，让你的脑子全程在线，肌肉持续灼烧。
视频里我用的是两只3公斤的哑铃，大概6.6磅。这节课不用上大重量。关键是保持标准的动作、控制好节奏，跟上快节奏的间歇就行。选一个适合你当前体能水平的轻到中等重量就好。
训练结构：
· 热身： 6个动作 | 每个30秒（不休息）
· 主体循环： 练45秒 | 歇15秒（动作不重复）
· 放松拉伸： 6个动作 | 每个30秒（不休息）
