Can I Do HIIT With Dumbbells

If you’re looking for a full-body workout that you can do with dumbbells, HIIT (high-intensity interval training) is a great option.

HIIT workouts alternate periods of intense activity with periods of rest and can be adapted to any fitness level.

One of the great things about HIIT workouts is that they can be done anywhere, with minimal equipment.

All you need for a HIIT workout with dumbbells is a pair of dumbbells and a timer.

There are many different HIIT workouts you can do with dumbbells, so you can always mix things up to keep your workouts interesting.

If you’re new to HIIT, start with a basic workout and gradually increase the intensity as you get more comfortable with the movements.

Yes, you may perform HIIT while lifting weights, and doing so is one of the best strategies to increase fat loss and enhance heart health.

Does HIIT Get You in Shape?

HIIT might be your preferred exercise, but be sure you’re performing it properly. HIIT exercise is now widely recognized as a quick way to boost aerobic fitness, burn fat, and build muscle.

Superset exercises are effective dumbbell HIIT exercises. This is a quick and effective method for lifting weights, increasing heart rate, and building muscle in under 30 minutes.

Is 20 minutes of HIIT enough?

Recommendations for General Fitness Training with a high level of intensity, such as HIIT, should last 75 minutes per week, or at least 20 minutes per day for at least three days.

Or a mix of aggressive and moderately intense exercise.

“HIIT is a fantastic technique to reduce weight quickly.” The majority of people can burn just as many calories during a 20-minute HIIT workout as they can during a 45-minute session of continuous cardio or weight training.

Blood flow throughout the body and lung capacity are both increased with HIIT.

30 Minute HIIT Workout: How Many Calories Are Burned?

high-intensity interval training (HIIT) has been shown to burn up to 450 calories in 30 minutes, according to certain studies.

HIIT is defined as exercise that is performed at a very high intensity for a very short period of time, followed by a period of easy recuperation.

The period of intensive activity can endure for a few minutes or 15 seconds.

The American Council on Exercise created their own 20-minute Tabata Activity to assess the ability of this workout to burn calories.

They found that participants burned between 240 and 360 calories—or 15 calories each minute—in just 20 minutes.

The Best HIIT Workout

  • Push-ups.
  • Sit-ups.
  • Lunges.
  • Crunches.
  • Jumping jacks.
  • High knees.
  • Cable chops.
  • Squat.

The Disadvantages of HIIT

  • High-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity
  • It can make you dizzy
  • It will make your muscles sore
  • You have a higher risk of injury.

Is it OK to do HIIT everyday?

The answer is straightforward if you’re inclined to overbook your schedule with HIIT workouts: resist the urge. According to Camara, you should only exercise four times per week at most.

To allow your body to recuperate and prevent damage, treat yourself and take at least one full rest day in between exercises.

Diet and strength training are the two main ways to improve body composition. HIIT is not necessary for fat loss if that is your objective.

To keep your muscle mass while lowering body fat, Worthington advised strength training and a moderate energy restriction. Taking an HIIT class won’t change how your body is made up.

HIIT Training With Weights

  • For beginner level – 40 seconds of high intensity followed by 20 seconds of rest, repeated for four sets of each exercise.
  • For intermediate level – 60 seconds of high intensity followed by 30 seconds of rest, repeated for four sets of each exercise.

A circuit is a series of three or more exercises, either for cardio or strength training. With little break in between exercises, circuit training is a sort of workout for building muscular and cardiovascular endurance.

Circuits vs. Sets

It is crucial to note that when trying to grow muscles, performing traditional straight sets (one exercise at a time with standard rest times) is still just as effective as supersets and circuits.

HIIT helps you train like a better version of yourself, in addition to making you appear better than you now do.

When done properly, it can increase the amount of body fat burned per session, enhance resting metabolism, and increase lean muscle.

How long should a HIIT workout be?

A HIIT workout should typically last 30 to 60 minutes, including warm-up and cool-down periods. Normally, the 15-20 minute high-intensity section of the workout should be completed.

Focus: HIIT workouts are more effective at promoting fat burning, cardiovascular health, and mobility than weight training. Excess post-oxygen consumption, commonly known as EPOC—the afterburn effect that continues to burn calories for hours after the workout—is also increased by HIIT.

15 Minute Workouts for Building Muscle

In fact, committing to a 15-minute regimen will help you achieve the results you want if you’re trying to build and increase muscle definition.

Dumbbells should be held at arm’s length at your sides [A]. As you take a large step to the left, tuck your hips and bend your left knee to lower your torso.

To touch the dumbbells to the ground while lowering your body, bow forward at the hips [B]. 30 seconds of repetitions later, transfer to your right leg.

What is a Tabata workout?

HIIT exercises like Tabata are designed to get the greatest results in the shortest amount of time. You perform eight rounds of 20 seconds of arduous exercise followed by 10 seconds of rest for each exercise.

How long does HIIT take to produce benefits, though? HIIT can produce results in 6–8 weeks if your goal is to improve your cardiovascular fitness and VO2 max.

Who Should Not Do HIIT?

People in the following categories ought to probably stay away from HIIT exercises, at least until their health improves: People who have suffered a great deal Those who are expecting Women who are one to three months postpartum or younger.

How much HIIT should I perform then? According to Wong, two to three HIIT sessions per week is a good amount as long as you allow 24 hours between each session for rest and recovery.

Therefore, he advises two HIIT sessions and two weight training sessions if your goal is to exercise four times each week.

Is circuit training better than interval training?

Interval training concentrates more on cardiac activity, whereas circuit training concentrates more on strength-based exercise. The extra bursts of high-intensity exercise in both workouts, which push your body to work harder in a shorter amount of time, make them both very time-efficient.

Circuit training is frequently used to improve aerobic capacity, burn fat, and increase strength. You can use circuit training to increase your lean muscle mass and to develop strength.

When to Superset

Before going on to the second exercise in a traditional resistance-training regimen, you must complete all prescribed sets of the previous exercise.

When using supersets, the first set of the second exercise is performed immediately after the first set of the first exercise and before the second set of the first exercise.

In fact, committing to a 15-minute regimen will help you achieve the results you want if you’re trying to build and increase muscle definition.

The Best HIIT Workouts

  • Push-ups.
  • Sit-ups.
  • Lunges.
  • Crunches.
  • Jumping jacks.
  • High knees.
  • Cable chops.
  • Squat.

Short bursts of intense labor, lasting anywhere from 10 to 60 seconds, are interspersed with periods of active recovery, lasting the same amount of time or more.

Depending on the workout, this cycle of intense labor and recovery is repeated anywhere between 3 and 10 times.

The Spartacus Workout

Dumbbells should be held at arm’s length at your sides [A]. As you take a large step to the left, tuck your hips and bend your left knee to lower your torso.

To touch the dumbbells to the ground while lowering your body, bow forward at the hips [B]. 30 seconds of repetitions later, transfer to your right leg.

The bottom line

It has been demonstrated that high-intensity interval training (HIIT) can burn up to 450 calories in 30 minutes. Most people can burn just as many calories in a 20-minute HIIT session as they can in a 45-minute continuous cardio or weight training session.

Warm-up and cool-down intervals should be included in the 30 to 60 minutes that make up a normal HIIT workout.

You go through eight rounds of each exercise, which last 20 seconds, followed by 10 seconds of rest. HIIT increases excessive post-oxygen consumption, or EPOC, for short.

More emphasis is placed on heart activity and strength-based exercise during interval training. As long as you give yourself a full day for rest and recovery after each HIIT workout, two to three is a healthy number.

Circuit training can help you gain strength and more lean muscle mass.

Sources

https://www.maximuscle.com/training/tips/The-6-Best-Dumbbell-HIIT-Exercises/
https://thefitnessphantom.com/dumbbell-hiit-workout-plan
https://www.mensjournal.com/health-fitness/hiit-workouts-to-get-you-in-the-best-shape-of-your-life/

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