If you choose to use the same weight load throughout, you’re still going to see significant progress so don’t worry! Progressively increasing the weight helps in building muscle and burning fat faster over the 30 day period. You can use anything between 5-40lb dumbbells for this program. If your goal is to BUILD MUSCLE & BURN FAT at the same time, this 30-day program using Lightweight Dumbbells is going to help get you to achieve that goal. If your goal is to BUILD MUSCLE & BURN FAT, this 45-day dumbbell workout program can help you in reaching that goal. If you need something even more speedy, then we've got a four-move full body dumbbell workout you can try instead. And all you’re going to need are a pair of regular dumbbells or adjustable dumbbells. Make full body workouts your new best friend. ✔ Boosts metabolism & burns calories long after your workout.✔ Combines strength & cardio for efficient fat burning.✔ Short, effective workouts—perfect for busy schedules. High-Intensity Interval Training (HIIT) involves alternating between short bursts of high-intensity exercise and brief rest periods. Rather, it’s your effort and commitment that matters. For example, I trained with a champion Gambian bodybuilder in his dusty backyard using equipment made from cement blocks and old car parts. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners Let’s map out a sample 7-day hybrid training week that uses the 2-day strength split and includes all the elements we discussed. By giving your body the restoration it needs, you’ll actually progress faster. The only way to stay un-wrecked is to prioritize recovery as much as training. Training for strength and endurance at the same time is taxing. By training in that fatigued state, you teach your body and mind to push through. Ready to transform your weight loss routine? It’s a no-repeat routine, and we’ll offer modifications throughout to help you tailor the workout to your level. You may want a bench, chair, or box available for some of the modifications, but it’s not required. We’re working your full body and they’ll be no repeats in today’s session. We’ll work on both improving strength and burning fat with this no repeat routine. If you’re experienced in the gym and have time then using workouts to target specific body areas can be more effective, but there’s something very satisfying about blasting muscles all over the body in one quick session. By employing a high-intensity interval workout and doing multjoint exercises, you’ll burn calories not only during the workout but also for many hours after—as those hard-worked muscles continue to crave energy to restore equilibrium. Incorporating weights, like dumbbells, into your workouts can help you build lean muscle mass, as well as burn fat. Because I didn’t know what to expect before my first Orangetheory workout, I started by jumping on the Orangetheory website and finding the nearest location to my home and signing up to “Try a Class.” I’ve always been interested in maintaining a certain standard of fitness for myself, but I wouldn’t consider myself the most consistent person when it comes to attending the gym. If you’re in the fitness space, you’ve heard about the success of Orangetheory Fitness over the last several years. It won’t replace a full rack for powerlifters, but for 90% of home exercisers, it’s more than enough—and often better. Welcome to this is an beginner dumbbell full body workout. Some of the best adjustable dumbbells are a good option; working out with a pair of these means you can modify the weight you want to lift with via a dial or a lever. This25-minute resistance training routine targets the shoulders, biceps, triceps, chest, and back muscles. This workout is packed with compound moves (exercises that work multiple muscle groups across more than one joint), making them super efficient at challenging your whole body. For this high-intensity interval training (HIIT) session, you’ll need a set of medium to heavy adjustable or fixed dumbbells and some space. Below, we cover the seven dumbbell exercises in more detail, any equipment you’ll need, and how to smash this quick HIIT workout wherever you exercise — whatever your fitness level. I’ve found that my heart rate tends to drop quite a bit while I’m lifting on the weight floor, unless I’m in the midst of a circuit that requires pushing myself on a rower between lifts. A class focused on strength might have an incline component on the treadmill, a stroke per minute target on the rower, and more heavy, squat oriented lifts on the weight floor. The TRX Suspension Trainer™ is a full gym experience powered by your bodyweight, for all levels and goals. OrangeTheory just recently introduced a third class type which is strength training focused, called Strength 50. And there are some bodyweight leg exercises that are great for training explosivity. Traditional fixed dumbbells would have forced me to pause between rounds to swap weights, killing momentum and reducing workout intensity. While completing dumbbell exercises frequently is a brilliant way to gain muscle mass and strength, it's important to take adequate rest. Develop total-body strength and build maximum muscle mass with a simple set of dumbbells Plus, Tiff and Dan make good use of several compound exercises, which work multiple muscles simultaneously, so you can work more of your body than during single-muscle isolation exercises like biceps curls, further improving the efficiency of your training. The young bodybuilder is hoping to make his mark on the IFBB in March. Do 10 reps on one side and then repeat with the opposite arm and leg. (Since this is an at-home workout, this might involve walking between multiple rooms.) Don’t hunch over. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. That’s especially important if you’re outfitting a home gym, where space likely is at a premium. “When you’re tired, your risk of injury and cardiovascular strain increases. Because the intensity is so high, HIIT sessions are short — only about 10 to 25 minutes total, Tang says. Incorporating it into your workout routine can help you achieve the results you're looking for, plus it only takes 10 to 15 minutes a session. Over time, you can work harder with less effort,” Liu explains. This translates into better neuromuscular coordination, which is a fancy way of saying that your brain and muscles are working together more efficiently. When you train your legs with things like Sprints or Plyometrics, you’re actually teaching your nervous system to fire more quickly and efficiently. Think about it – every time we jump, sprint, change directions, or lift something heavy off the ground, which muscle group is doing the majority of the work? You’ll find these muscles on the inside of the thighs. Orangetheory offers lots of regular promotions, discounts, trials, and “buddy” passes, so definitely ask friends and family who attend, do some hunting online, or call the studio you’re interested in before signing up online. ✅ Durable, long-lasting build – High-quality materials resist rust, cracks, and wear over time. This ease of use lowers the barrier to entry, making consistent training more accessible. The clear weight markings and audible clicks provided instant feedback, building trust in the equipment. I achieved a deep muscle pump without joint strain, confirming its effectiveness for hypertrophy-focused routines. It’s ideal for time-crunched individuals who want maximum results in minimal time. No issues at all and they are great for a compact setup. The grips are grippy and the weight increments are convenient. ❌ Limited weight range for advanced lifters – Max 55 lbs may be insufficient for heavy compound lifts like deadlifts or bench presses for stronger individuals. The following leg movements are closed chain and functional with a high degree of athletic carryover. I changed the way I train so that I could focus on building strong legs and protecting my knees from further damage. What this awesome exercise lacks in resistance, it makes up for with a lot of burning. Let’s move away from the big shots of the legs, and talk about the area that gets very little attention – if any at all. Also, the Bodyweight Plyo Bulgarian Split Squat helps us train for stability of the knee in jumping and landing. If you’re following online programs that mix cardio, strength, and mobility (like popular YouTube routines or apps), the CAP Barbell ADJUSTABELL Adjustable adapts effortlessly."For example, if you do 20 seconds of high knees, your 40 seconds of recovery might be marching in place," she says.Cohen says that this 25-minute strength session is designed to, "Help you increase your muscular strength and definition. It also allows us to work on each muscle group more than once to really build!".This isn’t just for aesthetics—it’s essential for the adjustment mechanism.More importantly, my workout felt smoother and more engaging.Over time, the convenience translates to more consistent workouts—which directly impacts results.These combine several weights, making them easier to store, and you can quickly adjust the load as you get stronger.And if you’re reading this website, chances are you don’t desire the physique of a marathoner. The overall dimensions of the CMS detector are a length of 21.6 m, a diameter of 14.6 m and a total weight of t. It is in this recovery period that the growth actually takes place. Check out my article Bodyweight Leg Workout. Here’s a complete breakdown of what you’ll be doing including your rest periods. Spreading the lifting into two focused days ensures quality effort (you won’t be too exhausted if you separate upper and lower sessions) and leaves room on other days for running and hybrid workouts. This two-day split allows you to train all major muscle groups for strength without overtaxing your system. Tackling these stations efficiently requires a solid foundation of strength, especially in the legs, core, and grip. As three-time finisher Ash Wilson puts it, “It’s an endurance race, a running race, NOT just functional fitness… The time is won in the running, not the obstacles.”. In fact, research on Hyrox competitors found that roughly 60% of the total race time is spent running (about 51 minutes running vs 33 minutes in workout stations on average). Preparing for Success: Tips for Orangetheory Beginners Recovery isn’t an afterthought for hybrid athletes; it’s part of the program. These conditions you to keep performing at a high heart rate beyond the one-hour mark, so you don’t “fall off a cliff” after 60 minutes – a common issue for the unprepared. Nothing prepares you for “sled legs” quite like practicing on sled legs! A compromised workout means doing a hard run and a station back-to-back, repeatedly – essentially a mini Hyrox simulation. As Ash Wilson says, grabbing the lighter race-day kettlebell will feel “like you’re taking the shopping in” if you trained heavier. Romanian Dumbbell Deadlift - 4 sets x 8-12 reps We’ll work together to improve strength and build lean muscle with this dumbbell full body workout. Grab a set of weights, set a timer for 30 minutes, and get ready for this short, effective workout Whether you’re new to resistance training or an experienced lifter, you’ll likely feel the effects of delayed-onset muscle soreness (DOMS) in the days after this full-body routine. The duo uses a “combination of exercises ensuring a balanced, comprehensive workout that will leave no muscle untouched,” and the session is also split into sections targeting specific areas, including your shoulders, back, legs, chest, and arms. The standout innovation, however, is the single-hand, one-second weight adjustment system—a major upgrade over older models that require two hands or complex dial-turning mechanisms. A built-in storage tray keeps everything organized and within reach, minimizing clutter and maximizing workout flow. By the end, you’ll know whether this set belongs in your home gym. This isn’t just another promotional rundown; it’s a comprehensive, hands-on review based on actual use, honest comparisons, and careful evaluation of every feature. For under $200, you’re getting a professional-grade tool that supports years of fitness progress. Advanced lifters targeting 30+ lbs per dumbbell may find the weight ceiling limiting. The cast iron gives them a solid feel, and the anti-slip texture is a lifesaver during sweaty workouts. The lightweight options (down to 3 lbs) are perfect for gentle strengthening, and the safety locks give me peace of mind. Replacing a full rack of dumbbells with this pair freed up nearly 4 square feet—enough room for a pull-up bar and resistance bands. If a 3G class is completely full, the space can definitely feel a little tight on the weight floor and near the rowers. Last week, we did what they called “Capture the Flag,” which was a routine done with a partner that required hitting certain targets for distance on the rower while completing a weight and treadmill circuit. So far in the last month, there have been at least one, if not two or three challenges, community events, or calls to action at any given time. So for those just getting back into exercising regularly or who have lower levels of fitness in general, you’ll want to make sure you don’t over-exert yourself in any given block. Traditional adjustable dumbbells often require two hands to twist dials, align pins, or slide plates—interrupting your rhythm and breaking momentum. Time is precious, especially when you’re trying to squeeze in a workout between meetings or family duties. The 3-pound increment system ensures smooth progression, making it perfect for gradual strength gains or accommodating different muscle groups. That’s essentially 20 dumbbells condensed into a single, affordable package. Whether you’re doing bicep curls, shoulder presses, lunges, or core-focused movements like Russian twists, this set adapts instantly to your needs. Goblet Squat That said, if you only lift occasionally or max out below 30 lbs, a cheaper adjustable set might suffice. At $479, the BowFlex Results Series SelectTech isn’t cheap—but it’s not overpriced either. The JRNY app provides guidance for those new to resistance training. You'll also want to give your muscles a chance to recuperate the following day, to get the best results. If you're looking to give this workout a go but don't know where it should sit among your existing training plans, we recommend using it as a standalone daily session. Watch Bailey's video below to find out the four other exercises that await you, and follow her lead to nail down your form. Repeat this five times to finish the workout. Dumbbell Bench Press If your goal is to BUILD MUSCLE MASS & STRENGTH, this 60-day dumbbell workout plan can help you in reaching that goal. Progressively increasing the weight helps in building muscle and burning fat faster over the 4-Week period. If your goal is to BUILD MUSCLE & BURN FAT for the summer months, this 45-day dumbbell workout program can help you in reaching that goal. The Best Dumbbell HIIT Workout Plan with PDF As your fitness level improves, increase the weight you're using. Plus, sustaining this high heart rate helps boost your metabolism, the amount of energy you burn throughout the day, for a muscle-building, fat-burning session in just 25 minutes. This works your muscles hard but has longer-term impacts too. Prepare to set aside 20 minutes for this circuit-style workout. And when I say that they don’t need any weights, I get looks of disbelief. I know a lot of people are leery about leg training at home. If your aim is to increase metabolic efficiency in your legs, then I have the perfect exercise for you. So long as you stay in upright position, you’ll easily be able to overload the quad muscles. WHAT ARE THE BEST EXERCISES FOR CALVES? Instead of manually swapping out weight plates, you simply twist a dial on each side of the dumbbell to select your desired weight—no tools, no hassle, no mess. Priced at $479.00 and boasting a solid 4.3-star rating from 32 customer reviews, these aren’t your average adjustable weights. That’s where adjustable dumbbells come in—and not all are created equal. Let’s face it—home workouts have become a permanent fixture in our lives. For example, if you don’t know what your 10RM is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine. The next time you train that muscle group, decrease the starting weight by five to 10 pounds. This HIIT 100s exercises, select a weight that’s equal to 50 percent of what you could normally do for 10 reps. Don’t worry about going too heavy. This will help build more muscle power and strength, despite using such light weight.On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. For each major muscle group, after following the HIIT 100s protocol on your first exercise, you’ll do three more sets to failure of the same exercise using your 10-rep max (10RM). Grab a heavy dumbbell or kettlebell, hold it in your right hand, and let it hang at your side A. Hold a dumbbell with both hands next to your chest. Without rounding your lower back, bend at your hips and lower your torso until it’s nearly parallel to the floor B. Lower your body until your thighs are at least parallel to the floor A. Hold a dumbbell by the ends, just below your chin, and stand with your feet shoulder-width apart. Fortunately, this 30-minute dumbbell workout could be your new fitness staple. Grab some weights and complete this no-jumping routine for some fat-burning and muscle-building results Doing this workout four times a week will help you achieve a strong and defined physique, promote cardiovascular fitness, and improve athleticism. Even after 50+ weight changes in a single session, the dials remained smooth and accurate. The BowFlex Results Series SelectTech uses actual metal weight plates (not plastic-coated or hollow shells), reinforced with a robust locking system. Before using these, I had to clear space every time I wanted to lift. I tested this in a 10×12-foot home office that doubles as a workout zone. The BowFlex Results Series SelectTech solves this problem elegantly. Nick Harris-Fry is an experienced health and fitness journalist, writing professionally since 2012. Lymburner also continues to give form tips throughout each exercise, so make sure you can see and hear her to get the most from each move. If you can’t complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. While goblet squats are an excellent leg lower body exercise, they tend to emphasize the front of your thighs while neglecting your glutes and hamstrings.As always, I’ll help you understand the anatomy of the legs with my trusty Muscle Markers.The entire set includes two adjustable dumbbells and a high-strength polypropylene (PP) tray for secure storage and safe weight changes.Five exercises may not be enough for building strength in the legs and for leg muscle growth.Therefore, if you are thinking about pushing to a high intensity and training every day without rest, you could be hurting your results.All you need is a set of dumbbells, an adjustable weight bench, and some room to exercise.Last week, we did what they called “Capture the Flag,” which was a routine done with a partner that required hitting certain targets for distance on the rower while completing a weight and treadmill circuit.Some of the best adjustable dumbbells are a good option; working out with a pair of these means you can modify the weight you want to lift with via a dial or a lever.By performing it standing, you’ll recruit your abdominal muscles, which will improve your posture and stability.When building a HIIT workout, there are two different "buckets" of exercises you should be thinking about. Again, this depends on your fitness level, how often you exercise, and factors like lifestyle and exercise consistency. The process of losing fat and building muscle is known as body recomposition. The Bulgarian split squat primarily targets the quads, hip flexors, glutes, core, and hamstrings, isolating one leg at a time in the static position. The hip hinge movement primarily targets the posterior chain muscles, including your lower back, glutes, and hamstrings, and the hip flexors and core muscles for stability. Full Body Bodyweight HIIT Workout Routine (with PDF) You only need half an hour and a set of dumbbells to build muscle and strength and burn fat too! Through a series of quick-but-intense workouts, you'll combine strength moves with high-intensity interval training that'll help you get the most out of your workout. If you would like to be more specific with your training, then this 20-minute dumbbell workout for the arms and shoulders is great for the upper body, while this 5-move leg workout will take care of your lower body. Strengthen and build lean muscle using only this full body workout with dumbbells. The two forms of training are technically different, but late in the HIIT 100s program, when you’re resting only 10 or 20 seconds between sets of 10, there’s little to distinguish them as far as the toll they take on your body. By combining the metabolic boost of HIIT with the strength benefits of dumbbell exercises, you create a powerful workout that targets fat loss and muscle building simultaneously. Dive into this full-body dumbbell HIIT workout designed to help you shed fat, tone muscles, and boost your overall fitness, all from the comfort of your home. Combining dumbbells with full-body high-intensity interval training (HIIT) is a game-changer for anyone looking to burn fat and build muscle efficiently. It even looks clean and professional, which matters if your workout space doubles as a guest area or home office. In my 600-square-foot apartment, this set fits neatly beside my couch or under a desk—no dedicated “gym corner” required. The tray itself is lightweight yet durable, with rubberized feet that protect hardwood, tile, or carpet from scratches. The knurling is aggressive enough for grip but not so sharp that it causes discomfort over long sets. A secure grip is essential for control, especially during high-rep sets or sweaty sessions. Just a few 20 to 30-minute workouts per week are all you really need. During this time, I trained in some of the most exclusive gyms in the world and used some of the best workout equipment. Perform the exercises in order. Learning how to push more will translate over to the squat and other leg exercises! Use a lighter weight and focus on achieving that intensity from the high rep sets that you do with good form through full range of motion. If you’re going too heavy AND not moving through a full range of motion on your squats, you’re not going to be able to build strength and mass in your legs. We’ll be using a lot of compound exercises to get the maximum work done in a minimum time. Here’s a great full body dumbbell workout to help you do just that. Remember to stay consistent, listen to your body, and adjust the weights as needed to keep challenging yourself. After completing all 6 exercises, rest for 1-2 minutes, then repeat the circuit for a total of 4-7 rounds. Perform each exercise consecutively, taking minimal rest between exercises (about seconds). In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage. In other words, you burn more calories and more body fat while you’re sitting around doing nothing. A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs. You can use fixed-weight dumbbells, but if you plan to work out at home regularly, it’s worth investing in a set of the best adjustable dumbbells. Today’s full body dumbbell workout will help you to build lean muscle and improve strength. It consists o lots of strength training exercises that help in building muscle, strength & size. With just a set of dumbbells, we’ll focus on increasing strength and building lean muscle from head to toe. You can challenge your endurance and enhance your athletic fitness with this 30-minute full-body dumbbell high-intensity workout. Build strength, improve endurance, and tone your entire body with a combination of full-body and core-focused routines. • Ideal for beginners, busy individuals, or anyone restarting their fitness journey No muscles will be left behind in this routine for both men and women. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. It's crucial to stay topped up with protein using the best protein powders for weight loss to get the best results, as this essential nutrient helps your body recover. By now you should be convinced that building bigger, stronger, muscular legs is a must for your training program.With five weight settings in one unit, you can seamlessly transition from mobility drills to strength-building moves without missing a beat.Be sure to take those rest periods, put the weights down for a moment, hydrate and let your muscles recover for the next round.For instance, a 2024 study found that just 4 weeks of combined heavy lifting and high-intensity intervals produced significant gains in both muscular strength (≈6–7% increase in lifts) and aerobic capacity (+7% VO₂max) mdpi.com.If you’re new to HIIT, start with one session a week. It's also a sensible idea to keep your fitness regime varied so that your body is constantly being challenged and nurtured with varied forms of exercise. Inside one Sports Medicine Open Journal study researchers even found that HIIT increases your metabolism post workout more than running or weight training. Or if you prefer to work out at home you can get an effective strength-building session in with a pair of space-saving best adjustable dumbbells. Alternatively, if you'd like to strength train at home it's worthwhile investing in some of the best adjustable dumbbells.The ability to adjust mid-set—say, dropping from 10 to 5 lbs for a burnout set—was incredibly useful for progressive overload strategies.The individual workout view is where you can rate the workout and your coach, and you can provide feedback if you want.But you do need to be consistent with your workouts and dedication.When you’re trying to reduce belly fat and lean out, working out longer isn’t always better.Traditionally, athletes feared “concurrent training” – that doing cardio would sap strength or lifting would slow your run (often called the interference effect).Think about it – every time we jump, sprint, change directions, or lift something heavy off the ground, which muscle group is doing the majority of the work?You'll use weights in this workout to increase the intensity and build strength as you burn fat during and after this HIIT workout (high-intensity interval training). You want versatility without clutter, durability without breaking the bank, and performance that actually matches your fitness goals. Between space constraints, budget limits, and the sheer number of equipment options, it’s easy to get stuck in decision paralysis. Distributed in the US by Beachbody, LLC, 400 Continental Blvd, Floor 6, El Segundo, CA 90245 Not only will this effective movement help you develop your explosive movement patterns, but you’ll also build strong glutes and legs. I’m also going to provide you with the optimal exercise for each type. The type of exercise usually corresponds with its function, so we’ll knock out two birds with one stone. Exercises for leg day that focus on building explosive power such as Weighted Jump Squats or using a Plyo Swing will directly transfer to your vertical jump. This creates a full-body workout that builds strength, improves muscular endurance and challenges your cardiovascular fitness. The 40 seconds of work followed by 20 seconds of rest, with one-minute breaks between sets, combines aspects of both high-intensity interval training (HIIT) and resistance training. However, if you have access to different sizes of dumbbells or a pair of the best adjustable dumbbells, feel free to adjust the weight as needed to match each exercise. Instead, you can add regular full-body strength sessions to your routine that take less time and work multiple muscle groups in one go. Plus, it’s a good routine whether you’re new to resistance training or are an experienced lifter, as the intensity depends on the load you’re using. For the compound strength moves, use a load that you can safely control for the one-minute duration. When you’re trying to reduce belly fat and lean out, working out longer isn’t always better. When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking. That's what you'll do in this workout — and here's why it works.Explosivity is one type of leg exercise that rarely gets included.However, there are still some movements on the weight floor that can be a bit awkward, like a side lunge to a one-legged dumbbell curl felt somewhat unnecessary, but coaches are great about offering alternate exercise so don’t hesitate to ask for help.As long as you do the exercises correctly and follow an effective routine, full-body dumbbell workouts can be just as effective as an entire gym.“Because the movement is controlled, consistent, and measurable, it’s easier to know how hard you’re working,” Tang points out.You don’t have to worry about having a gym membership or fancy equipment when doing a HIIT routine with just dumbbells.Both styles use similar techniques, but HIRT tends to focus on muscle-building exercises, rather than the cardio-focused moves found in many HIIT routines. Before lacing up your trainers to start a HIIT workout, there are a few things to figure out, including your work-to-rest ratio, total workout time and exercises. “HIIT pushes your heart and muscles to near-max effort, so it’s not for everyone all the time,” Tang says. “HIIT workouts are short because the energy systems that power high-intensity effort can only fuel the body for about 30 seconds to two minutes at a time,” Tang explains. You should repeat this pattern of back-to-back work and recovery exercises until you’ve reached your desired total workout time. That said, the ability to show up, be guided through a workout without pre-planning, have certified coach oversight, AND the accountability of a group class most definitely can be worth it to a lot of people. And, as always at GymBird, we highly recommend consulting with a medical professional before jumping into any new exercise routine. Most of us are aware of the positive physical and mental benefits exercise in general can have in our lives. I completed a 20-minute Tabata-style circuit with minimal downtime.During the recovery period, your heart rate comes down just enough so you can repeat the next burst with good form.There are 12 multi-muscle exercises, including dumbbell squats, rows, and presses.If you can only commit to 15-minute workouts, it’s a great option.• Minimal setup - perfect for small spaces or travel-friendly workoutsIf you’re used to only using barbells in your leg workouts, you might wonder how to do leg exercises with dumbbells. Next up, we’re going to target your posterior chain with a heavy compound exercise that achieves muscle activation in the hamstrings and glutes in one powerful movement. At the very least, you need one day fully dedicated to leg training, but optimally, you’ll hit your legs twice per week. But you do need to be consistent with your workouts and dedication. You’ll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. But all you have to do is shorten rest periods and you’re doing a kind of HIIT that burns fat. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. Home HIIT exercises require minimal equipment, making them accessible to everyone. In the two “Strength 50” classes I attended, I wasn’t able to get my heart rate elevated quite as much, but the focus and goals of those workouts is a bit different. In my experience during my first 19 workouts, it’s been relatively simple to achieve the target of 12 Splat Points, especially when I start on the treadmill and attend a 2G class (more on what that means later). Because many of the workouts are done as relatively short intervals or as components of a circuit, it makes it easier to achieve a higher intensity without extreme fatigue or burnout during the workout. According to OTF’s website, the physiological theory behind the workouts is based on excess post-exercise oxygen consumption, or EPOC. “Because you’re working near your max, HIIT is one of the most effective ways to raise VO₂ max in a relatively short amount of time,” says Tang. VO₂ max (sometimes called oxygen uptake) is a measure of the volume of oxygen your body can take in and use during maximal exertion. When the heart can pump blood throughout the body more easily, it experiences less wear and tear and can function better for longer. Putting your heart through this type of cardiovascular challenge has been shown to lower blood pressure and resting heart rate in obese adults, which in turn lowers the risk of heart attack and heart failure. Cardio, on the other hand, prolongs muscle stress, which can increase the likelihood of muscle loss over time, Tang adds. Since I ended up going with the top tier membership (Premier), also purchasing a heart rate monitor meant my first month out of pocket expense was nearly $250. There’s usually a fee for using the heart rate monitors, and the expectation is that you purchase a heart rate monitor if you become a member. They have these available for Free Class trials and for members who forget their heart rate monitors at home or forget to charge their monitors. After setting up my first free class for the next day, I wasn’t sure what to expect. At $189.99 and boasting a 4.7-star rating from real users, this pair of adjustable dumbbells promises to deliver professional-grade functionality in a home-friendly package. Whether you’re a beginner looking to tone up, an intermediate lifter building strength, or someone trying to stay active while juggling a busy schedule, finding the right tools matters. 400+ science-backed, microdose workouts. 400+ science-backed 10 minute workouts. The 2026 Latest Adjustable Dumbbell includes a custom-fit storage tray that holds both dumbbells securely when not in use. Over weeks of regular use, including outdoor workouts on concrete patios, the finish remained scratch-free and the mechanism stayed smooth. I dropped one dumbbell accidentally (from about knee height onto a yoga mat) during a hurried setup, and it showed zero damage—no cracks, dents, or loosened components. We also used the set for yoga-inspired flows and Pilates, where light resistance enhances muscle engagement without compromising form. The cast iron core delivered the same satisfying “heft” as premium fixed dumbbells, while the PP coating minimized noise on hardwood floors. For high-intensity interval training (HIIT), quick transitions are everything. Plus, it’s lightweight enough to move around but sturdy enough to stay put—even on slightly uneven floors. I keep mine next to my yoga mat, and the tray doubles as a stable base during floor exercises. This strength training routine uses compound movements for maximum efficiency to train multiple body parts at the same time. Instead, stick to one minute until you’re able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.If you don’t have access to kettlebells, you can use a dumbbell.And do not rest between arms. Even though the weights you use will need to be light, your muscles will still get the signal to grow. The “Classes” tab is where you can see your upcoming classes, their respective coaches, format (2G or 3G, for example), date, and times. It has ways to navigate to various other areas of the app, and it calls out challenges, highlights promotions, and provides easy to access resources about your max heart rate and your performance. If you’re a premium plan member with unlimited classes, I’d recommend giving the Strength 50 classes a try, but for all other membership plans I’d probably skip adding these to my routine. Of course, any fitness routine done consistently is better than not going to the gym, or in this case lifting, at all, but I do think OTF’s core classes are much better designed and marry better with the stats tracked in the app. On days when I’ve really pushed myself, my mood improves throughout the day for longer periods of time. The extreme fatigue from high-volume training signals your body to grow stronger and more resilient. Your metabolism stays elevated for hours after your workout ends, burning calories while you rest. Six-week full-body HIIT programs deliver superior fat burning through excess post-exercise oxygen consumption. Cardio, HIIT, Bodyweight Training, Recovery, Weight Loss, Core, Strength, Muscle Building, SculptOrangetheory offers lots of regular promotions, discounts, trials, and “buddy” passes, so definitely ask friends and family who attend, do some hunting online, or call the studio you’re interested in before signing up online.Below, we cover the seven dumbbell exercises in more detail, any equipment you’ll need, and how to smash this quick HIIT workout wherever you exercise — whatever your fitness level.There’s no denying that Orangetheory’s workouts are highly engaging and offer a challenge for any fitness level.Running twice a week (one interval, one long run) is a solid start for beginners, while advanced athletes might run 3–4 times weekly (adding tempo runs or extra easy runs).By sticking with this HIIT dumbbell routine and using the tips provided, you’ll be well on your way to achieving weight loss, improving cardiovascular health, and sculpting your muscles.Plus, Tiff and Dan make good use of several compound exercises, which work multiple muscles simultaneously, so you can work more of your body than during single-muscle isolation exercises like biceps curls, further improving the efficiency of your training. Sustaining this high heart rate has longer-term effects, like increasing your metabolism for all-day fat-burning. Exercising in this way raises your heart rate, so you burn more energy than during an equivalent steady-paced routine. The routine, developed by personal trainer Rhiannon Bailey, is designed to target your upper and lower body, while engaging your core for stability and balance. For time-crunched users or those doing HIIT-style routines, this feature alone is a game-changer. During my testing, I performed a circuit workout alternating between lunges, rows, and overhead presses. The entire system is built around durability and ease of use, making it ideal for home gyms, small apartments, or even office workout corners. Even when transitioning quickly between exercises, the locks held firm. During my testing, I performed aggressive movements like overhead presses, snatches, and dynamic lunges—all with maximum confidence that the weights wouldn’t shift or fall. Third, internal plate locks physically secure the selected weights, eliminating any wobble or slippage.