WHAT:
This is a 5-minute High-Intensity Interval Training (HIIT) workout using a dumbbell or set of dumbbells.
WHY:
High-Intensity Interval Training (HIIT) is like unlocking a secret path to fitness that’s both time-efficient and remarkably effective.
The idea is that you do short, intense bursts of exercise followed by brief periods of recovery or rest.
These quick workouts fit perfectly into our busy lives, offering a practical alternative to longer gym sessions.
Despite their brevity, they deliver a huge amount of benefits such as:
- HIIT may help you burn more calories than traditional exercise or burn the same number of calories in a shorter amount of time.
- HIIT can elevate your metabolism for hours after exercise due to the intensity of the workout
- HIIT can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment.
- HIIT can help you gain muscle, but not as much as you would if you engaged in weight training (so doing both to get the benefits of both is recommended).
- HIIT can improve your muscles’ ability to use oxygen (which means better performance) as much as traditional endurance training even if you only exercise about half as long.
- HIIT can reduce blood pressure and heart rate, primarily in people with overweight or obesity who also have high blood pressure.
- HIIT can reduce blood sugar and insulin resistance.
- HIIT can improve aerobic and anaerobic performance, so whether you’re an athlete or a weekend warrior or you just enjoy running around with your kids, HIIT will improve your performance during these tasks with just a few short sessions per week.
Ultimately, it’s a minimal time commitment for a substantial boost in overall health, fitness, and longevity.
HOW:
There are 5 exercises that you do one after each other in quick succession:
- Dumbbell Stiff-Legged Deadlift [Lower body]
- Dumbbell Shoulder Press [Upper body]
- Jogging on the Spot [Full body]
- Dumbbell Row [Upper Body]
- Dumbbell Lunge [Lower Body]
Feel free to substitute bodyweight Push-Ups for the Dumbbell Shoulder Press if you would prefer.
Ideally, have two different weights so that you can use a heavier weight (e.g. 12-20kg) for exercises that work larger muscles, like the Dumbbell Stiff-Legged Deadlift, and a lighter weight (e.g. 8-16kg) for exercises that work smaller muscles, like the Dumbbell Shoulder Press.
Beginner: Do each exercise for 20 seconds, then take 40 seconds of rest before moving on to the next exercise.
Intermediate: Do each exercise for 30 seconds, then take 30 seconds of rest before moving on to the next exercise. May want to increase “jogging” to “running” on the spot.
Advanced: Do each exercise for 40 seconds, then take 20 seconds of rest before moving on to the next exercise. May want to increase “jogging” to “sprinting” on the spot, incorporate dumbbells and other weights, or add more rounds for a longer workout.
TIPS:
✅ Keep a printed list or illustration of the exercises in view as a reminder.
✅ Schedule specific times in your day for the workout and set alarms as reminders.
✅ Create a high-energy, 5-minute playlist to make the workout more enjoyable.
✅ Partner with a friend or family member to do the workout together, either in person or virtually.
✅ Organise any needed equipment or workout clothes beforehand.
✅ If the full workout is too challenging initially, start with shorter bouts of exercise or longer rest periods and gradually increase over time.
