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)!
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 jumping
2. Sit-ups
3. Push-ups
4. Dumbbell side lunge
5. Dumbbell squat
6. Plank
7. Dumbbell lateral raise
8. Dumbbell front raise
9. Indian push-ups