Fitness Together

Dumbbell High Intensity Interval Program

How can you exercise your chest, shoulders, abdomen, legs, heart and lungs all at once? You can try the following set of high-intensity interval training combined with dumbbells. The plan is especially suitable for building muscle and losing fat at home in winter (note: not suitable for those who are overweight)!

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HIIT training plan combined with dumbbells Action times/time First group 1. Jack jump 60 seconds 2. Sit-ups 30 times 3. Push-ups 20 times Repeat the above cycle 5 times, try not to rest Group 2 4. Dumbbell side lunges 15 times on each side 5. Dumbbell Squats 15 times 6. Plank 30 seconds Repeat the above cycle 5 times, try not to rest Third group 7. Dumbbell lateral raises 30 seconds 8. Dumbbell front raise 30 seconds 9. Indian push-ups 10 times Repeat the above cycle 5 times, try not to rest

Action illustration:

1. Jack jumpingjumping jacks

2. Sit-upscrunches1

3. Push-upspush-up

4. Dumbbell side lunge

Dumbbell side lunge

5. Dumbbell squatdumbbell thrusters

6. Plankforearm_plank-718x520c

7. Dumbbell lateral raiseLateral-Dumbbell-Raise

8. Dumbbell front raise

9. Indian push-ups