If cardio exercises are not just cardio and body strength enhancement exercises that help in losing fat in general and belly fat loss, and many experts also evaluate that intensity exercises at the highest intervals are as effective as cardio exercises while saving time.
For these reasons, high-intensity interval training, also known as HIIT, is frequently used by many trainees and sports lovers for its effectiveness and shortening the time required.
When you save time, you will have lots of other things to take advantage of in the time you save.
HIIT interval high-intensity exercises have a lot of ways to exercise. In this article, we will learn how to do inhalation exercises with dumbbells.
Because with bodyweight, needing a little more resistance from dumbbells will find exercise much more effective.
If you feel less stressed and still able to manage the rest of a busy day after consuming a lot of energy, then doing HIIT exercise is your best option.
HIIT, or high-intensity training, is a type of exercise that involves short bursts of high-intensity intervals followed by short, low-intensity recovery periods.
The most attractive feature of HIIT is that it allows you to do many exercises in a short amount of time.
Since you've spent almost 100 percent of your effort in each high-intensity workout, your heart rate spikes, and your muscles fatigue pretty quickly.
And of course, that means the practice will face many challenges, but on the positive side, the HIIT exercises are usually concise.
Gerren Liles, the NASM certified personal trainer at Mirror, says HIIT is a suitable option for most bodybuilders because it is one of the best ways to increase heart rate and improve fitness in strong and efficient workouts.
Combining HIIT 2 times a week, along with pure strength training, flexible transformation, and proper recovery will create a healthy body full of confidence and strength.
And your HIIT workouts don't need to be complicated. Since you're actually training really vigorously, stick with the gearless and focus on basic movements almost better.
Read this article but still do not know what HIIT is. Now BellyFatZone invites you to refer to this article together!
Let's start with 10 minutes of HIIT training to lose fat.
These HIIT exercises only need a pair of medium-weight weights, and you will only take 10 minutes to do. It is also expandable for all fitness levels.
Each circuit in the workout consists of two dynamic exercises (moves) and one static exercise. After high-intensity, active workouts, staying still is a smart way to eventually excrete sweat out of the muscles, keeping the body steady while in a tired state.
- Perform the first movement in 60 seconds, at a steady pace, to easily control the full range of movements.
- Do the second movement for 30 seconds, at 80% maximum effort, to achieve fatigue or shortness of breath without affecting your training technique.
- Make the last move for 15 seconds, as long as you hold a single position.
The goal is to not rest between each exercise in one circuit and not take more than 60 seconds to switch from one circuit to the next.
Since it will work with another muscle group, part of your body will be refreshed and ready for the next move.
Things you should prepare before training:
A pair of medium-heavy dumbbells. Pick a pair of weights of weight that you find challenging but doable in the right form (feel the tiny movement in your torso as you pad each arm back).
Round 1:
- Alternating Lateral Lunge With Dumbbells – 60 seconds
- Skater Hop – 30 seconds
- Sumo Squat Hold —15 seconds
Round 2:
- Renegade Row With Dumbbells – 60 seconds
- Bent-Over Row With Dumbbells – 30 seconds
- Bent-Over Row Hold With Dumbbells – 15 seconds.
Round 3:
- Alternating Reverse Lunge With Dumbbells – 60 seconds
- Split Lunge Jump – 30 seconds (switching legs after 15 seconds)
- Lunge Hold Right – 15 seconds
- Lunge Hold Left – 15 seconds
Round 4:
- Deadbug – 60 seconds
- Bicycle Crunch – 30 seconds
- Hollow Body Hold – 15 seconds
Round 5:
- Push-ups – 60 seconds
- Burpee – 30 seconds
- Triceps Push-up Hold – 15 seconds
And don't forget to do a teaspoon of Pre Workout before working out to train your pulse.
Read more: Top Best Dumbbell Set – You Can Practice Whatever You Want.
Detailed instructions for each exercise in each round
Round 1
1. Alternating Lateral Lunge
- Stand with feet hip-width apart. Hold a dumbbell in each hand and place them on top of your shoulders with palms facing each other and your elbows bent. You can also hold a dumbbell with both hands on your chest. This is the starting position.
- The right foot takes a big step to the right. Curl your right knee, push your hips forward, and bring your butt back to the right to lower yourself into a sideways Lunge pose. Keep your chest lifted and squeezed the core muscles, and make sure your knees don't move forward beyond your toes.
- Push the force through your right heel to return to the starting position.
- Repeat on the left leg.
- Continue, alternating the sides, for 60 seconds.
2. Skater Hop
- Stand with feet shoulder-width apart.
- Bend your knees slightly, then jump right as far as possible, jump with your right leg and swing your left leg right behind your right leg. Rotate your arms according to body movements to help you jump further.
- Land on your right foot and bend your knee slightly, keeping balance on that foot for a second.
- Jump to the left, land with your left foot. Try to jump as quickly as possible while keeping your balance.
- Continue for 30 seconds.
3. Sumo Squat Hold
- Stand with feet wider than shoulder-width apart, toes jutting out, arms on either side, or hands clasped in front of the chest.
- Tightening your pectoral muscles and pectoral muscles, you shift your weight into your heels, push your hips back, and bend your knees to descend into a squat.
- Hold this position for 15 seconds.
Round 2
After 1 round of fat loss training session how you feel, do not hurry to stop and continue the second round.
1. Renegade Row
- Start in a high plank, hold a dumbbell in each hand on the floor, arms shoulder-width, shoulders straight above your wrists, legs spread behind you slightly wider than hips (it will help stabilize), and tightens your core and gluteus muscles. This is the starting position.
- Pull your right elbow back to do a barbell lift towards your chest and keep your elbow close to your torso. Keep your abs and butt tight to prevent your hips from shaking.
- Lower the dumbbells back down to the starting position.
- Do the same thing with your left arm.
- Continue doing the alternate arms for 60 seconds.
2. Bent-Over Row
- Stand with feet hip-width apart, keeping weight in each arm with arms on either side.
- Tighten your core muscles, push your body forward, hips, push your butt back, and bend your knees slightly so that your back is not lower than parallel to the floor. Depending on your hamstring flexibility, you may not be able to bend too much. Look at a point below the ground in front of your feet so that your neck is in a comfortable position.
- Make a lift-up move toward your chest, keeping your elbows close to your body and squeezing your shoulder blades for two seconds at the beginning of the motion. Your elbows should go through your back as you pull the weight toward your chest.
- Slowly lower the weight by extending your arms towards the floor. It is for 1 round.
- Repeat for 30 seconds.
3. Bent-Over Row Hold
- Stand with feet hip-width apart, keeping weight in each arm with arms on either side.
- Tighten your core muscles, push your body forward, hips, push your butt back, and bend your knees slightly so that your back is not lower than parallel to the floor. Depending on your hamstring flexibility, you may not be able to bend too much. Look at a point below the ground in front of your feet so that your neck is in a comfortable position.
- Make a lift-up move toward your chest, keeping your elbows close to your body and squeezing your shoulder blades for two seconds at the beginning of the motion. Your elbows should go through your back as you pull the weight toward your chest.
- Keep your arms here, tighten your shoulder blades to keep your upper back straight for 15 seconds.
Round 3
1. Alternating Reverse Lunge
- Start standing with your feet shoulder-width apart. Hold a dumbbell in each hand with arms placed along your legs, palms facing inward. This is the starting position.
- Lift your right leg back about 2 steps, lower on the tip of your right foot, and keep your right heel off the floor. Bend both knees until your left thigh and right shin is nearly parallel to the floor. Your torso should be tilted slightly forward so that your back is straight and not bent or stooped. Your left knee should be above your left foot, and squeeze your glutes and core.
- Push the force across your left heel to return to the starting position.
- Repeat all steps with your left foot coming back 2 steps, lower on the tip of your left foot, and keep the left heel off the floor. Bend both knees until your right thigh and left shin are nearly parallel to the floor. Your torso should be tilted slightly forward so that your back is straight and not bent or stooped. Your right knee should be above your right foot and squeeze your glutes and core muscles.
- Push the force across your left heel to return to the starting position.
- Continue alternating legs for 60 seconds.
2. Split Lunge Jump
- Stand with your feet together. Step back (about 2 steps) with your left foot, lower on your left foot, and keep your left heel lifted off the floor.
- Bend both knees until your right thigh and left shin are parallel to the floor, torso tilted slightly forward, so your back is flat. Your right knee should be above your right foot, and your buttocks and core should be squeezed. Keep your hands in front of your chest.
- Push the force across both legs to jump straight up, swing your arms sideways for extra motivation.
- When you lower yourself, take a jump before immediately jumping back.
- Continue for 15 seconds on one leg, then repeat with the other leg for another 15 seconds.
- To correct this movement, keep your feet on the floor and bend and straighten your legs out and jump out without jumping in the middle.
3. Lunge Hold – Right
- Start standing with your feet shoulder-width apart, hands-on-hips, or arms in front of the chest. This is the starting position.
- Lift your right foot and back about 2 steps, lower your torso on your right foot, and keep your heel off the floor. Bend both knees until your left thigh and right shin is approximately parallel to the floor. Your torso should be tilted slightly forward so that your back is flat and not bent or stooped. Your left knee should be above your left foot, and your butt and core should be squeezed.
- Hold this position for 15 seconds.
4. Lunge Hold – Left
- Bring left foot back about 2 steps, lower torso on the left foot, and keep heel off the floor. Bend both knees until your right thigh and left shin are approximately parallel to the floor. Your torso should be tilted slightly forward so that your back is flat and not bent or stooped. Your right knee should be above your right foot and squeeze your buttocks and core muscles.
- Hold this position for 15 seconds.
Round 4
We are in the last round of fat loss training session, fighting!
1. Deadbug
- Lie on your back with arms extended towards the ceiling and feet in a table-top position (knees bent 90 degrees and stacked on hips). This is the starting position.
- Slowly extend your right leg straight out while bringing your left arm over your head, about 5cm above the ground. Squeeze your buttocks and hold your core muscles tight for the entire time and your lower back pressed against the floor. Pause for 2 seconds.
- Return your arms and legs to the starting position.
- Repeat on the other side, extending your left leg and right arm.
- Continue, alternating the sides, for 60 seconds.
2. Bicycle Crunch
- Lie on your back with your feet in a table-top position (knees bent 90 degrees and stacked on hips). Put your hands behind your head, elbows bent and pointed to the sides. Use your abs to bend your shoulders off the floor. This is the starting position.
- Rotate to bring your right elbow to your left knee while at the same time straightening your right leg.
- Then, twist to bring your left elbow to your right knee while at the same time straightening your left leg. This is around.
- Continue, alternating the sides, for 30 seconds. Go at a slow and steady pace so you can really twist yourself and feel your abs work.
3. Hollow Body Hold
- Lie on your back with your legs extended and arms straight above your head, keeping them close to your ears. Tighten your abs to keep your lower back to the floor.
- Straighten your toes, squeeze thighs together, squeeze glutes, and lift legs off the ground.
- Lift your shoulders off the ground and keep your head in a neutral position so that you don't strain your neck. Both your legs and mid-back muscles should lift off the ground, and you should be in the shape of a banana with just your lower back and hips on the ground.
- Hold this position for 15 seconds.
Round 5
1. Push-ups
- Start in a high plank with hands shoulder-width (or slightly further), palms flat, legs extended behind you, squeezing your core and butt muscles.
- Curl your elbows and lower your body to the floor. Slightly lower your knees if needed (squeeze your core muscles even in the modified position).
- Push through palms to straighten arms.
- Continue for 60 seconds.
2. Burpee
- Stand with your feet shoulder-width apart and arms at your sides.
- Squat down and lean forward to put your hands on the floor, shoulder-width apart.
- Kick your legs straight behind you in a high plank with your arms folded under your shoulders.
- Curl your elbows to lower your chest to the floor.
- Push out with your arms and jump your feet toward your hands so that your lower body returns to the squatting position, with your heels lifted off the floor. Jumping straight into the air, reaching arms overhead. It is for 1 round.
- Continue for 30 seconds.
3. Triceps Push-up Hold
- Start in a high plank with hands shoulder-width apart, palms flat, legs extended behind you, squeezing your core and butt muscles.
- Curl your elbows, hold them as tight as possible to the body, and lower your body to the floor. Gently drop your knees if needed (keep your core muscles tightened even in the modified position).
- Hold the last position of the push-up motion still for 15 seconds.
15 Minute Dumbbell HIIT Workout for Fat Loss & Building Muscle Video
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