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#Hiit for weight loss at home how to#

Then, keeping your elbows tight to your sides, curl the weights up to shoulder height.

Stand with your chest up and core braced, holding a dumbbell in each hand with palms facing each other.

Why: The hammer-grip version of the classic curl provides a real challenge to your biceps muscles, ensuring that you stimulate as many muscle fibres as possible so they repair themselves and grow.

Then, bend forwards, hinging at the hips, to send the dumbbell between your legs, then push your hips forwards to straighten up and swing the dumbbell up to shoulder height.Įnjoying this home dumbbell HIIT workout? Try this full-body dumbbell workout 1e.

Firstly, stand holding a dumbbell between your legs.

Doing so will help you to develop a powerful hip drive (the key to this move) and also get your heart rate soaring towards the end of the circuit for a greater fat burn.

Why: This should be done as an explosive, high-energy exercise. Perform a press-up then, keeping your core braced, row your right hand up, leading with your elbow.Start in a press-up position, holding a dumbbell in each hand.

#Hiit for weight loss at home how to#

How to do a dumbbell press-up renegade row: You work your chest muscles during the press-up and your back muscles during the row, giving you a lot of bang for your muscle-building buck. Why: This is a demanding exercise so you do it while you’re fresh. If you like this home dumbbell HIIT workout, check out this kettlebell HIIT workout 1c.

Then, press the weights directly overhead so your arms are straight, then return slowly to the start.

Firstly, stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards.As well as developing shoulder strength and size, this move also works your core because you have to stabilise your torso. Why: Your aim here should be to go as heavy as possible because the rep count is comparatively low. Next, bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start.

Firstly, stand with your chest up and core braced, holding a dumbbell in each hand.Keeping your shoulders back throughout the set will recruit your back muscles too. Why: The dumbbell version of this classic legs move will also develop your grip because you have to hold the dumbbells securely for the duration of the set. Dumbbell triceps extension Home Dumbbell HIIT Workout: Exercise Instructions 1a. At the end of one round, rest for 2 minutes.ġf.Move from one exercise to the next with minimal rest.Do 12 reps of each exercise (6 each side for the renegade row).How to do this home dumbbell HIIT workout: This core-specific HIIT workout takes 15 minutes or less.Torch fat fast with this 15-minute home HIIT workout.Try this fat-burning 40/20 kettlebell HIIT workout.

The two arms exercises at the end of the circuit are less demanding on your heart and lungs but ensure that you get a solid full-body workout. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise. Then, the third exercise is where we see the tempo increase. The important thing to remember, however, is that it’s the quality of your reps that count, so take your time. This dumbbell circuit starts with squats, the classic lower-body exercise and a fundamental human movement pattern, followed by the renegade row, which is one of the most challenging and effective upper-body exercises around. You’ll get tired, for sure, but you won’t be bored.ĭiscover the best dumbbell exercises for every body part Similarly, if motivation is a problem, HIIT could be the answer, because the intense, dynamic and challenging nature of the workouts mean that they are always engaging. And while you do need to set some time aside for slower, steadier cardio, for most people a short HIIT workout is a far more attractive option than spending an hour in the gym or pounding the pavements endlessly.