Dumbbell strength intervals
Full body · Goblet squats, Reverse lunges, and Push-ups
- Timer
- 15:40 including countdown
- Equipment
- Dumbbell
- Active calories
- 30–61 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
Open the .hiitpreset file in Workout Timer to review and save the preset.
HIIT
How it works
A 10-second countdown leads into 5 rounds. Work for 40 seconds on each movement, rest 15 seconds between movements and 45 seconds between rounds.
The timer ends after the final work interval. Keep a pace you can maintain with good form.
The movements
- 40 sec each interval
Goblet squats
Hold a dumbbell close to your chest. Bend at the hips and knees, then stand by pressing through the whole foot.
Make it easier Set the weight down and use bodyweight squats.
- 40 sec each interval
Reverse lunges
Step one foot back, bend both knees, then press through the front foot to stand. Switch sides on each rep.
Make it easier Take a shorter step and use a shallower range.
- 40 sec each interval
Push-ups
Place your hands about shoulder-width apart. Lower your chest and hips together, then press back up as one unit.
Make it easier Set your knees down or put your hands on a stable raised surface.