If you’re looking for an effective workout you can do just about anywhere without taking up all your time, a high-intensity interval training (HIIT) routine is probably the best thing for you to find. The format utilizes concentrated bursts of activity interspersed with less-strenuous recovery periods, which allows you to pack in a ton of work in a little time—which has made HIIT mega-popular for people looking to get fit.
There are a ton of HIIT workouts out there, including a fair number of setups that just slap the name on overcharged sets without even establishing a healthy work-to-rest ratio to cash in on the hype. Don’t waste your time and effort burning yourself out doing one of those workouts. Instead, take this dumbbell HIIT session from Gerren Liles, creator of the Men’s Health High Power HIIT program on the All Out Studio streaming app.
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Liles’ program is designed to push you to your limit in just 15 minutes. This particular routine is aiming, as he says, at “bringing you that upper body realness.” You’ll perform upper body movements with a set of dumbbells, then spend your active rest periods focused on the lower body. Each exercise starts at a basic level, then adds two additional combinations as you ramp up the active work time. Just grab a medium-weight set of dumbbells, set a timer for 15 minutes (or don’t, we’ll keep time for you on the screen) and get ready to get to work.
Warmup
Squat to Walkout – 30 seconds
Hand Release Pushup – 30 seconds
Mountain Climbers – 30 seconds
Workout
Close-Grip Chest Press – 30 seconds
Close-Grip Chest Press with Crunch – 45 seconds
Close-Grip Chest Press with Crunch and Leg Lowers – 75 seconds
Squat Hold – 45 seconds
Renegade Rows – 30 seconds
Weighted Walkout to Renegade Row – 45 seconds
Weighted Walkout to Renegade Row to Knee Raise and Twist – 75 seconds
Squat Hold – 45 seconds
Dumbbell Over-the-Shoulder Chops – 30 seconds
Squat and Over-the-Shoulder Chops – 45 seconds
Squat Thrust and Over-the-Shoulder Chops – 75 seconds
Cooldown Stretch – 45 seconds
Want to try more HIIT sessions like this? Check out Liles’ full Men’s Health High Power HIIT program on the All Out Studio streaming app.
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