Best HIIT Full Body Workout With Weights

In the world of fitness, High-Intensity Interval Training (HIIT) has gained immense popularity for its efficiency in burning calories and building strength. HIIT workouts are known for their short duration and high intensity, making them perfect for those with busy schedules. Adding weights to your HIIT routine can take your fitness journey to the next level by incorporating strength training into your cardiovascular workout. In this blog post, we will guide you through a comprehensive HIIT full-body workout with weights that will help you torch calories, sculpt your muscles, and boost your overall fitness.

HIIT Full Body Workout With Weights Transform Your Fitness Routine

Before diving into the workout itself, it’s essential to understand the benefits of combining HIIT with weights. HIIT alone is fantastic for burning calories and improving cardiovascular fitness, but adding weights introduces a host of additional advantages:

Muscle Building:

Weights increase the resistance in your workout, which helps build lean muscle mass. The more muscle you have, the more calories you burn at rest, contributing to long-term weight management.

Metabolism Boost:

The intense nature of HIIT, when paired with weights, triggers the afterburn effect. This means your body continues to burn calories even after your workout is over, revving up your metabolism.

Functional Strength: HIIT Full Body Workout With Weights

Weight training enhances your functional strength, making everyday activities easier. You’ll notice improvements in lifting, carrying, and even posture.

Bone Health:

Resistance training with weights is excellent for bone health, reducing the risk of osteoporosis.

Now that you understand the benefits, let’s dive into the HIIT full-body workout with weights.

The HIIT Full Body Workout with Weights

Equipment Needed:

• Dumbbells (choose a weight that challenges you but allows proper form)
• Exercise mat
• Timer or stopwatch

Warm-Up (5 Minutes)

Begin with a dynamic warm-up to prepare your muscles for the workout. Perform movements like jumping jacks, high knees, arm circles, and leg swings for about 5 minutes. The goal is to increase your heart rate gradually and loosen up your joints.

Workout Routine:

This HIIT full-body workout consists of six exercises, each targeting different muscle groups. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete three rounds of the entire circuit, resting for one minute between rounds.

1. Goblet Squats: HIIT Full Body Workout With Weights

Hold a dumbbell close to your chest with both hands. Stand with your feet shoulder-width apart. Lower yourself into a squat, ensuring your knees don’t go past your toes. Push back up to the starting position. This exercise works your quads, hamstrings, and glutes.

2. Push-Ups with Renegade Rows

Place two dumbbells on the mat, shoulder-width apart. Assume a push-up position with one hand on each dumbbell. Perform a push-up, then row one dumbbell to your hip while balancing on the other. Alternate sides with each push-up. This exercise engages your chest, triceps, back, and core.

3. Dumbbell Lunges: HIIT Full Body Workout With Weights

Hold a dumbbell in each hand by your sides. Step forward with one leg and lower your body into a lunge, keeping your back straight. Push back to the starting position and alternate legs. Lunges target your quadriceps, hamstrings, and glutes.

4. Bent-Over Rows

Hold a dumbbell in each hand, hinge at your hips, and bend your knees slightly. Keep your back straight, and let the dumbbells hang in front of you. Pull the dumbbells towards your hips, squeezing your shoulder blades together. Lower the dumbbells back down. This exercise focuses on your upper back and biceps.

5. Mountain Climbers

Place the dumbbells aside and assume a push-up position. Bring one knee towards your chest, then switch to the other leg quickly. This exercise is excellent for your core and cardio fitness.

6. Russian Twists: HIIT Full Body Workout With Weights

Sit on the mat with your knees bent and feet off the ground. Hold a dumbbell with both hands and twist your torso to the left, bringing the dumbbell close to the floor. Return to the center and twist to the right. This exercise works your obliques and improves core stability.

Cool Down (5-10 Minutes)

After completing three rounds of the circuit, take some time to cool down. Perform static stretches for each muscle group you worked, holding each stretch for 20-30 seconds. Focus on your hamstrings, quadriceps, chest, back, and core.

Tips for a Successful HIIT Full-Body Workout with Weights

Start with the Right Weight: Choose a dumbbell weight that challenges you but allows you to maintain proper form. As you progress, gradually increase the weight.

Maintain Proper Form: Form is crucial to prevent injuries and maximize results. Ensure your posture is correct for each exercise.

Breathe Properly: Don’t hold your breath. Inhale during the easier part of the exercise and exhale during the more challenging phase.

Listen to Your Body: If an exercise feels too intense or causes pain, modify it or take a longer rest. Safety always comes first.

Stay Hydrated: Drink water before, during, and after your workout to stay hydrated.

Track Your Progress: Keep a workout journal to monitor your improvements in strength, endurance, and overall fitness.

Incorporating weights into your HIIT routine can be a game-changer for your fitness journey. This HIIT full-body workout with weights offers a balanced approach to cardiovascular and strength training. By regularly incorporating this routine into your fitness schedule, you’ll not only burn calories but also build lean muscle, boost your metabolism, and enhance your overall health.

Remember, consistency is key. Stick with your HIIT full-body workout with weights, progressively increase the intensity, and celebrate your achievements along the way. Transform your fitness routine and reap the numerous benefits of this powerful combination. Say goodbye to long hours at the gym and hello to a healthier, stronger you with HIIT and weights!