Two dumbbells, 30 minutes and this full-body workout to burn calories and build muscle
If you’re short on time but still want an effective workout, look no further. This high-intensity resistance training (HIRT) workout will not only engage all your major muscle groups but can be completed in just 30 minutes. All you need to get started is a pair of dumbbells, two large water bottles, or even a pair of kettlebells. The choice is yours!
While HIIT (High-Intensity Interval Training) often focuses on bodyweight exercises and cardio movements, HIRT incorporates free weights like dumbbells or resistance bands. According to TRX Training, HIRT maximizes energy expenditure, resulting in optimal calorie burn and cardiovascular output during your training sessions. What’s more, it’s considered lower impact compared to HIIT, making it a suitable alternative for those with joint pains. With HIRT, you can still enjoy the cardiovascular benefits and weight training without the high impact.
During this workout, you’ll complete seven exercises, spending 45 seconds on each with a 15-second rest in between. After completing one round, take a 60-second rest before repeating the circuit two more times. To ensure stability and safety during the exercises, make sure you’re wearing your best workout shoes.
If you’re keen to explore more workouts, we have plenty on offer. Take a look at our full-body dumbbell workout that can be completed in just 15 minutes. It’s an excellent choice for building muscle. Alternatively, if you prefer a workout that requires no equipment at all, our five-move bodyweight workout is perfect and only takes 20 minutes.
Remember, before starting any new exercise routine, it’s essential to consult with a qualified fitness professional to ensure it aligns with your individual needs and capabilities. Stay motivated, stay safe, and enjoy your journey towards a healthier, fitter you!
