تمرين دمبل الأيضي لمدة 40 دقيقة | قوة + طاقة

This 40‑minute dumbbell HIIT routine includes four dynamic circuits of compound lifts and power moves, each lasting 30 seconds of work followed by 15 seconds of rest. The workout builds strength, boosts metabolism, and burns roughly 399 calories. It uses 6‑kg dumbbells but can be adjusted to your fitness level. The routine ends with a short finisher of high‑intensity lifts, push‑ups, and butterfly crunches.