Grab a Pair of Dumbbells, and Get Ready to Burn Fat With This 40-Minute HIIT Workout
Diet plays a huge role in weight loss, but ACE-certified fitness trainer John Kersbergen told POPSUGAR that workouts that incorporate high-intensity intervals plus strength training are also part of the equation. HIIT workouts can help you burn fat and get leaner, and strength training will help you build muscle, which will improve your overall body composition.
Trainer and fitness expert Jillian Michaels agrees with combining HIIT and strength training to lose weight. She told POPSUGAR that HIIT "amps your calorie burn during the workout as well as your EPOC, or afterburn, and it accelerates how quickly you get more fit because of the intensified stress adaptation response." As for strength training, she added, "Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right."
There's no need to suffer for hours at the gym; John said, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. While you could spend money on a fitness trainer and a fancy gym, this effective workout is absolutely free, it takes just 42 minutes, and you can do it anywhere as long as you have a pair of dumbbells.
Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds), but you may prefer to keep two sets on hand just in case you want to go lighter or heavier, depending on the exercise. Choose a dumbbell weight that allows you to perform all 12 reps without stopping.
Directions: After warming up for a few minutes with some jumping jacks, hip circles, and plank walkouts, follow the directions below. For each five-minute section, perform as many rounds of the two-move workout as you can until the five minutes are up. Push the pace as hard as you can, knowing you get to rest for one minute afterward. Then move on to the next five-minute section and so on until the 42 minutes are up. Turn up the music, and have fun! Cool down with some stretches and some foam rolling.
|0:00-5:00||Do 12 reps of each|
|6:01-11:00||Do 12 reps of each|
|Deadlift with front row
|12:01-17:00||Do 12 reps of each|
|Alternating forward lunge with bicep curl|
|18:01-23:00||Do 12 reps of each|
|Lateral bunny hop|
|Dumbbell sumo squat
|24:01-29:00||Do 12 reps of each|
|Seated Russian twist|
|30:01-35:00||Do 12 reps of each|
|Plank with dumbbell row|
|36:01-41:00||Do 12 reps of each|
|Bicep curl and overhead press
Keep reading for details on how to do each move.