Latihan Pembakaran Lemak Tubuh 45 Menit di Hari Ulang Tahun | Kekuatan & Kardio Seluruh Tubuh, TA...

In this 45‑minute full‑body HIIT session, I celebrate my 45th birthday by combining strength, cardio, and high‑intensity intervals with a circuit of dumbbell exercises. The workout is split into three non‑repeating circuits, each lasting 45 seconds of work followed by 15 seconds of rest, and finishes with a body‑weight finisher that burns calories and tones the core. The routine is designed for anyone over 40, using a set of 5 kg, 7.5 kg, and 10 kg dumbbells, and can be adjusted to fit your strength level.