People often fall into two groups: strength training and cardio. The former is great for building muscle, burning fat, and strengthening joints. The latter is great for keeping your heart healthy and boosting your immune system. This high-intensity resistance training workout combines the two, allowing you to build muscle while improving cardiovascular fitness, giving you the best of both worlds.
High-intensity resistance training (HIRT) is HIIT training combined with strength training. Like HIIT, this workout is still focused on high-intensity exercise, but also incorporates resistance (like kettlebells, resistance bands, or body weight). HIRT is much less demanding than HIIT, as it often doesn’t include high-impact exercises like burpees or mountain climbers, but it gives you the benefits of weight training and cardio in one. I can.
You will need dumbbells for this workout. High-intensity training will make you sweat a little, so it’s a good idea to have a water bottle for the gym. You will need to perform six exercises, some using dumbbells and others using only your own body weight. He performs each exercise for 40 seconds, then takes a 20-second break, completing a total of 4 to 5 rounds. Your training is:
- dumbbell squat and overhead alternate press
- dumbbell deadlift
- hand release push ups
- dumbbell lateral squat
- long jump
- jackknife
If you liked this workout, why not try these other HIRT workouts? These are also short and easy, taking only 30 minutes. However, if that’s still a bit too much for you, try this 15-minute full-body dumbbell workout instead. It’s not high intensity, so it slows you down completely and your body will probably appreciate it.