26-MINUTE LEG HIIT WORKOUT WITH DUMBBELLS: https://youtu.be/gUK-u1dDS-Y
15-MINUTE CARDIO STRENGTH WORKOUT WITH WEIGHTS: https://youtu.be/Fmoh1EaXlj4 ========================================
AT HOME BACK WORKOUT – NO EQUIPMENT REQUIRED: https://youtu.be/J6de47GLTKQ
CLICK HERE TO GET MY DUMBBELLS (affiliate link): https://amzn.to/2E3vTEs
Interval training? Love it. Weightlifting? Love it even more. Interval training with weights? Maybe the best workout of all time.
If your life is anything like mine, it is all you can do to find some time during the day to workout.
Between work, kids, spouse, and trying to run a health and fitness website (okay, that last one probably only applies to me), sometimes it feels like all you can do just to find even 30 minutes to work out.
Well never fear, this workout is for you. I’ve combined a number of my favorite dumbbell exercises into high-intensity interval form to give you an amazing, total body workout with weights in only 30 minutes.
Don’t let “I don’t have the time” ruin your workout today. Elevate with intervals.
The premise behind this one is super simple… in theory.
I’ve got seven dumbbell exercises listed below. For 30 seconds, you’re going to do as many as you can, safely and with good form.
Really try to push yourself – after all it’s only 30 seconds.
Then you’re going to take a 30-second rest afterwards before jumping into your second set of that same lift.
You’re going to perform this 30-on-30-off, four times and then move on to the next exercise.
I’ve tried to select exercises that should require about the same amount of weight so you don’t have to worry if you’ve only got one pair of dumbbells.
After you do each one of the 7 exercises for about 4 minutes each you will have shredded your AMAZING total body HIIT with weights (trust me – if you do it right and really push yourself you will be feeling this one).
DUMBBELL CLEAN AND PRESS (1:37): Compound movement that uses a ton of hip, core, and shoulder muscles to move the weight and stabilize.
DUMBBELL DEADLIFT (5:22): Keep your lower back stable, hinge forward at the hips and pull with with your glutes and hamstrings to return to the upright position. Great posterior core exercise.
DUMBBELL RENEGADE ROW (9:29): One of my favorite total-body exercises. Push ups on your dumbbells for your chest and arms, add a row for your back, and stabilize through your arm and shoulder. Try it out!
DUMBBELL OVERHEAD SQUAT (13:23): A great variation on a traditional dumbbell squat. Quads and glutes are obviously active on this one, but holding the weights overhead works the back and shoulders as well.
DUMBBELL LUNGES WITH BICEPS CURLS (17:29): Dumbbell lunges are a great exercise; add some curls while you’re doing them and they become an even better total-body exercise.
DUMBBELL ARNOLD PRESS (21:32): Take your shoulder press next level by adding an adduction component to the beginning of it! Great for the shoulders, but core has to be strong and active while doing it in order to be successful.
DUMBBELL GOBLET SQUAT (25:28): Finishing with one more squat variation – holding the dumbbells in front switches the demand on your core for a great finishing exercise to this workout.