Exercise & Fitness

Ultimate Dumbbell HIIT Workout

By September 18, 2022No Comments

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dumbbell hiit workoutHigh intensity training with dumbbells can be a great way to get in shape and improve your overall fitness. There are many benefits to this type of training, including the ability to build muscle, burn fat, and improve your cardiovascular health.

However, it is important to understand that there are some risks involved with this type of activity. But first, let’s take a look at some of these workouts.

Look Into Adding These Dumbbell HIIT Workouts:

1. Seated shoulder press

– To do a seated shoulder press with dumbbells, start by sitting on a bench or chair with your feet flat on the ground.

– Then, hold a dumbbell in each hand at shoulder level with your palms facing forward.

– From here, press the dumbbells straight overhead until your arms are fully extended.

– Return to the starting position and repeat for 8-12 repetitions.

2. Lateral raises

Lateral raises are a great way to target the side deltoid muscles, which are often neglected in other exercises.

– Start by standing with your feet shoulder-width apart and your arms down at your sides.

– Hold a dumbbell in each hand with your palms facing your thighs.

– From here, raise your arms out to the sides until they’re parallel with the ground.

– Return to the starting position and repeat for 8-12 repetitions.

3. Front raises

Front raises are a great way to work your shoulder muscles.

– Start by standing with your feet shoulder-width apart and your knees slightly bent.

– Hold a dumbbell in each hand with your palms facing down.

– Raise your arms straight out in front of you until they’re parallel to the floor.

– Lower them back to the starting position.

– Repeat for 10-12 repetitions.

If you want to make the exercise more challenging, you can try doing it with one arm at a time. Start by holding a dumbbell in your left hand and keeping your right hand at your side.

Raise your left arm straight out in front of you until it’s parallel to the floor, then lower it back to the starting position.

Repeat for 10-12 repetitions, then switch sides and repeat with your right arm.

You can also try holding a weight plate in each hand instead of dumbbells.

4. Bent over rows

To do a bent over row, start by standing with your feet shoulder-width apart and your knees slightly bent.

– Bend forward at the hips and lower your torso until it’s nearly parallel to the floor.

– Let your arms hang straight down from your shoulders, then row the weights up to the sides of your body, leading with your elbows.

– Pause for a moment at the top of the movement, then lower the weights back to the starting position.

– Repeat for 8-12 reps.

5. Upright rows

Upright rows are a great way to work your shoulders and upper back. Here’s how to do them:

– Start by standing with your feet shoulder-width apart and your knees slightly bent.

– Grab a dumbbell in each hand, and let them hang at arm’s length by your sides.

– Bend forward at the hips, keeping your back straight, and lower the dumbbells to just below knee level.

– From here, raise the dumbbells back up to the starting position, contracting your shoulder blades as you go.

– Repeat for 8-12 reps before switching sides.

6. Chest press

– To do a chest press with dumbbells, start by lying on your back on a flat surface with your feet planted firmly on the ground.

– Hold a dumbbell in each hand and position them so that your palms are facing away from you and your elbows are bent at 90-degree angles.

– Press the weights straight up above your chest until your arms are fully extended.

– Pause for a moment at the top of the movement before lowering the dumbbells back down to the starting position.

– Repeat for 10-12 reps.

7. Flyes

 

– To do flyes with dumbbells, start by holding a dumbbell in each hand and standing with your feet shoulder-width apart.

– Then, bend your elbows and bring the dumbbells up to chest level.

– From there, extend your arms out to the sides and slowly lower the dumbbells back down to starting position.

– Repeat this movement for 8-12 reps.

8. Tricep extensions

– Start by sitting on a bench with a weight in each hand.

– Then, bring the weights up so that your elbows are at 90-degree angles and your palms are facing inward.

– Next, slowly extend your arms straight overhead while keeping your upper arms stationary.

– Finally, return to the starting position and repeat for 8-12 reps.

9. Bicep curls

– Start by holding a dumbbell in each hand, with your palms facing forward and your arms extended straight.

– Then, without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders.

– Slowly lower the dumbbells back to the starting position.

Make sure to keep your core engaged throughout the exercise and move slowly and with control to get the most out of it. And remember, while you might be tempted to swing the weights up for momentum, resist that urge!

Swinging can put unnecessary stress on your joints and take away from the intended muscle group (in this case, your biceps).

10. Hammer curls

– Start by standing up straight with your feet shoulder-width apart and a dumbbell in each hand.

– Then, keeping your elbows close to your sides, curl the weights up towards your shoulders.

– Return to the starting position and repeat for 8-12 reps.

Why Incorporate Dumbbells Into A HIIT Workout?

dumbbell hiit workout

A high intensity workout with dumbbells can be a great way to get in shape and build muscle mass.

By adding resistance, you’ll increase the number of calories you burn and make your heart work even harder. Dumbbells also add an element of fun to your workout.

There are endless ways to incorporate them into your routine, so you’ll never get bored.

If you’re looking for a challenging and effective workout, try incorporating dumbbells into your next HIIT routine.

Remember to focus on form and technique, and always warm up properly before starting the workout!

Here Is What You Need To Know About HIIT Workouts with Dumbbells

dumbbell hiit workout

When performing high intensity training with dumbbells, it is important to use proper form. This means using a weight that is comfortable for you to lift and keeping your back straight.

It is also important to warm up before you begin your high intensity training with dumbbells. This will help to prevent injuries and will also allow your body to adjust to the workout.

1) Start by performing some light cardiovascular exercises such as walking or jogging in place.

2) Slowly increase the intensity of your workout by adding more reps or weight.

You should also make sure that you are using the correct grip so that you do not injure yourself. If you are unsure about your form, it is always best to ask a professional. If you start to feel pain, STOP and speak a certified personal trainer or coach for help.

With proper form and technique, you can safely and effectively improve your fitness level without putting your health at risk.

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