Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron "Boss" Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn fat and build muscle or to simply challenge yourself for 30 minutes straight, you're going to love this workout. Grab your water and a set of weights, because it's time to put in work.
The 30-Minute Fat-Burning HIIT Workout
Equipment needed: A pair of light- to medium-weight dumbbells. Here's a guide on how to choose the right weight.
Directions: Before getting started, make sure to warm up your muscles with dynamic exercises, such as jogging in place, knee hugs, hamstring scoops, quad pulls, and planks, Everline said. Here's a dynamic warmup we like.
The workout is broken up into three circuits. Complete each exercise in the circuit for 40 seconds, then take 20 seconds of rest. Complete three rounds of each circuit before advancing to the following circuit. If necessary, you can adjust the work-to-rest ratio, either working for less or more time depending on your fitness level.
After the workout, be sure to lower your heart rate back to resting with a few minutes of walking or light jogging and continue cooling down with a few static stretches to loosen up your muscles and prevent injury.
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