Did you know that a 7-minute workout can make you sweat? Not only that, but this workout also targets every muscle group.
As a result, this workout allows you to burn excess fat while increasing muscle mass. All you need is a pair of dumbbells to complete the workout.
You may think you need very heavy dumbbells for this workout to be effective but that couldn’t be further from the truth. The dumbbells I’m using for this workout weigh 3 kgs (6.6lbs). Feel free to use lighter or heavier dumbbells depending on your strength level.
Additionally, perform the workout at high intensity and avoid taking long rests between sets.
7-Minute Full Body Dumbbell HIIT Workout
Below are the exercises in the routine and how to perform them properly.
Overhead High Knees – 30 Seconds
Half-Squat Dumbbell Push and Pull – 30 Seconds
Rest 20 Seconds
Bend Over Dumbbell Punch-Outs – 30 Seconds
Dumbbell Rows to Fly – 30 Seconds
Rest 20 Seconds
Squat to Dumbbell Press – 30 Seconds
Dumbbell Reverse Lunges – 30 Seconds
Rest 20 Seconds
Squat to Dumbbell Side Punch – 30 Seconds
Standing Dumbbell Pike Crunches – 30 Seconds
Rest 20 Seconds
Alternating Side Lunges with Dumbbells – 30 Seconds
Dumbbell Curls to Overhead Press – 30 Seconds
Overhead High Knees
High knees don’t just strengthen your legs. Doing them while holding a pair of dumbbells over your head will tone your shoulder muscles.
Keep your neck in its neutral position and alternate the knees as fast as possible. Keep your abs tight for proper core activation.
Half-Squat Dumbbell Push and Pull
Holding the half-squat pose activates your quads. However, you can get more out of this exercise by doing the push and pull movement.
Simply extend the dumbbells in front of you and then pull them back close to your chest. Keep your hands parallel to the floor.
Bend Over Dumbbell Punch Outs
This extraordinary exercise will get you sweating in no time. Perform the punch outs as fast as possible and avoid fully extending your arms as you through the punches.
It’s also important to keep your back straight as that helps reduce the risk of back pain.
Dumbbell Rows to Fly
Do you want to build leaner and stronger arms? Then you have to take advantage of this unique exercise.
Rows activate biceps and latissimus dorsi while the fly targets your shoulder and upper back muscles.
Squat to Dumbbell Press
Squat to dumbbell press targets your leg, lower back, and shoulder muscles. Keep your back straight as you squat.
Feel free to use a pair of lighter dumbbells for this exercise. Don’t wait until your legs are straight before you do the press, do the press as your rise.
Dumbbell Reverse Lunges
You probably know that reverse lunges strengthen your lower body and improve balance. Well, holding dumbbells in each hand increases resistance, which activates the muscle more.
Avoid the common mistake of leaning forward as you step back. Keep your torso upright throughout.
Squat to Dumbbell Side Punch
Other than strengthening your lower body, this exercise will build your arm and shoulder muscles. I may also note that the side punches activate the oblique muscles, especially if you tighten your abs as you punch.
Perform this exercise as fast as possible while maintaining proper form.
Standing Dumbbell Pike Crunches
Pike crunches are an astounding full-body exercise, which mainly targets your abs, hamstrings, and shoulders.
Holding a dumbbell while performing pike crunches will give your shoulder muscles greater activation.
Alternating Side Lunge with Dumbbells
Side lunges activate your quads, hamstrings, and glutes. They also help improve inner-thigh flexibility.
This exercise is more effective while holding dumbbells because of greater resistance. In fact, heavy dumbbells will even tone your arms.
Dumbbell Curls to Overhead Press
Dumbbells curls to overhead press target your biceps, shoulders, and triceps. If you have a set of dumbbells, use a heavier pair for this exercise.
Note that it’s important to control your motion, especially when doing the curls. Don’t just let your arms fall. Perform the exercise slowly and engage your biceps.
Clearly, you can get a full-body workout in just 7 minutes. In fact, you can transform your body while exercising for less than 15 minutes every day. You just need to follow this simple sequence.
This sequence works for men and women over 35 because it increases muscle mass while burning fat.
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