Rewind any remaining indulgence and make good on your 2022 weight-loss resolutions with this short and very sharp HIIT circuit.
By targeting the larger muscle groups in your lower body and rocketing your heart rate, this workout maximises calorie burn and creates an oxygen debt to spike your metabolism for hours after you’ve collapsed in a puddle of sweat.
Grab a set of dumbbells and perform each exercise every minute, three times in total. You’ll incinerate a lot of calories in just 15 minutes. Let’s go.
1. Dumbbell Skier Swing: 1 set of 45sec, 15sec rest
Begin with a set that zones in on your glutes and core. Standing with your feet at shoulder width, dumbbells at your sides, hinge at your hips to swing the weights behind you (A). Contract your glutes to thrust forward and stand tall, propelling the weights up to your shoulders (B).
2. Dumbbell Prisoner Squat: 1 set of 45sec, 15sec rest
From the same starting position, lift your arms behind your head (A). With your torso upright, push your hips back and sink into a squat (B). Pause, then push up through your heels and explosively stand back up to the starting position. Go all out for 45 seconds.
3. Dumbbell High Pull: 1 set of 45sec, 15sec rest
Now, target your whole body. Standing with your feet at shoulder width, push your hips back and slightly bend your knees, letting the dumbbells hang just below your knees (A). Stand up tall, pulling the weights up to your shoulders (B). Reverse and repeat.
4. Dumbbell Devil’s Press: 1 set of 45sec, 15sec rest
Holding the dumbbells, hinge your hips and lower your arms to the ground. Kick your feet back into a plank (A). Complete a press-up and jump onto your feet, swinging the weights overhead from between your legs (B). Keep up the momentum as you move into your next rep.
5. Burpee Over Dumbbell: 1 set of 30sec, 30sec rest
Place the dumbbells to one side and get into a plank position. Drop your chest to the floor (A) and then push up into standing before jumping sideways over the dumbbells (B). Keep repping out burpees, jumping side to side. Make the most of the extra rest, and take on the circuit twice more.
Via Men’s Health.
