HIIT Kekuatan Dumbbell 40 Menit | Latihan Seluruh Tubuh Tanpa Ulangi

This 40‑minute HIIT routine uses a single 7‑kg dumbbell to target all major muscle groups with slow, controlled strength movements. The session is split into two circuits of 40‑second work intervals followed by 15‑second rest, with a high‑intensity finisher. Exercises include deadlifts, squats, lunges, rows, presses, and core work, all performed without repetition to build strength, lean muscle, and energy.