The high-intensity interval training program is unlike any other strength training program as it revolves around the idea of quick movements in a short duration of time to achieve a higher calorie burn.
One could perform HIIT workouts in the comfort of their homes without any equipment and still reap all the benefits of the workout program. However, to increase the intensity of the training program, one could perform these exercises with free weights, which not only tone the target muscle group but also activate a host of stabilisation muscles.
HIIT Exercise with Dumbbell
Nevertheless, remember that HIIT workouts are like regular workouts, and one must perform proper warm-up exercises to flex the muscles and improve blood circulation to the target muscle group.
Let us look closer at the six best HIIT workouts with dumbbells that you could add to your workout program to stay fit and a build a muscular body.
#1 Dumbbell Biceps Curl
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Hold the dumbbells in both the hands and place them on the side, parallel to the body. Ensure that the arms are facing away from the body in the initial position.
Step 2: With stationary upper arms, move the weights upwards until they are in line with the shoulders.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tips: Keep the elbows close to the body throughout the duration of the exercise. Additionally, you could perform the alternative biceps curl for a more isolated workout experience.
#2 Renegade Row
Instructions:
Step 1: Lie on the floor in a push-up position with fully extended arms. Hold the dumbbells in both the hands and place them directly below the shoulders. Move your legs outwards such that the distance between them greater than the width of the shoulders.
Step 2: Using the left hand, pull the dumbbell towards the chest such that the upper arm is parallel to the
torso.
Step 3: Hold for a second and return to the initial position. Repeat the same motion using the other hand to complete one rep.
Perform the exercise for the recommended number of repetitions.
Important tip: Do not let your body sag towards the floor throughout the duration of the exercise.
#3 Arnold Press
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Hold dumbbells in both the arms and position them in front of the chest with the palms facing towards the body.
Step 2: Slowly rotate your arms and raise the dumbbells overhead until they are in a fully extended position. Ensure that the elbows are close to the body throughout the duration of the exercise.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Focus on proper form while performing the Arnold press as an improper motion could lead to a rotator cuff injury.
#4 Dumbbell Bent-Over Row
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Slightly bend your knees and pull the torso forward until the back is almost parallel to the floor. Hold the dumbbells in both the hands and position them directly in front of the body.
Step 2: With a stationary torso, pull the dumbbells upwards until the upper arms are parallel to the body. The forearms must make a 90-degree angle with the upper arms in this position.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of back problems must exercise caution while performing this exercise.
#5 Dumbbell Squat
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Hold dumbbells in both the hands and place them on the side, parallel to the body. Do not sway your arms throughout the duration of the exercise.
Step 2: Gradually lower your body by bending your knees until the thighs are parallel to the floor. Keep your torso straight while performing this motion for maximum efficiency.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Do not rush through this exercise as an improper form could lead to a serious injury.
#6 Dumbbell Lunge
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Hold dumbbells in both the hands and place them on the side, parallel to the body.
Step 2: Take one step forward with your left leg such that the right knee touches the floor. The left thigh should be perpendicular to the torso in this position.
Step 3: Pause for a second and return to the starting position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Beginners must avoid taking a giant first step as it could unbalance the body.
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