The workout, devised by The Body Coach app founder, Joe Wicks, is a 28-minute HIIT workout that uses a set of dumbbells.

Cardio burns more calories per session, while weight training offers sustained metabolic benefits by building lean muscle.

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What’s more, the workout has several compound exercises, meaning you’re working more than one muscle group at a time.

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Hop on the stair climber and warm up with an easy pace for 3 minutes. Then move through three progressively harder blocks of intervals, adjusting your pace and intensity as needed. Wrap it up with a ...

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