Exercise & Fitness Health

Boost Your Weight Loss With Proven HIIT Weight Training Routines

HIIT Weight Training Routines
HIIT Weight Training Routines

HIIT Weight Training Routines – What It Means and Why People prefer HIIT?

Is HIIT worth all the hype? In a professional study, HIIT (High-Intensity Interval Training) represents one of the best fitness trends for this New Year 2018. The other represents bodyweight training.

  • HIIT training technique includes total hundred percent all-out, intense quick bursts of exercise, and mostly involves short recovery breaks.
  • HIIT increases the heart rate and burns maximum fat in no time.

In The Article

What Is EPOC (Excess Post Exercise Oxygen Consumption)?


A top class HIIT training offers EPOC ( Excess Post Exercise Oxygen Consumption) and this factor helps to burn more calories and fat. This workout allows losing more calories than regular traditional workouts, specifically after the training.

The EPOC mostly last around 2-hours after regular intense HIIT session. In the post-exercise or EPOC period, the human body rejuvenates itself to original pre-training levels.
All in all, the EPOC lasts much longer, fueling 5% to 20% extra calories.

Benefits Of HIIT


  • No equipment essential – No weights or dumbbells? No trouble!
  • Flexible and Quick – All HIIT workouts can be performed anywhere: at a gym, inside a public space, at home etc.
  • Increase body mechanism – HIIT speeds up metabolism for more than 48 hours after a total HIIT routine.
  • Decreases hunger pangs
  • Increases endurance
  • Increases power
  • Boosts speed

Let’s take a look at the top proven HIIT Weight Training Exercises.

Burn Weight With Swing And Lunge

Other than cycling and running, HIIT training also contains kettlebell swings and lunges. This alternating workout produces good results. Remember you can allow all the fast exercises for intervals.

  • Total rounds – 4
  • Intensity – 30 seconds of moderate to super intensity and 30 seconds of walking (active recovery)


Hold a solo kettlebell or dumbbell on the side as your same leg for the forward lunges. Please use heavy kettlebells for interval training.

  • Kettlebell Swing – 25 to 30 reps
  • Reverse Lunge (Right) – 12 reps
  • Kettlebell Swing – 25 to 30 reps
  • Reverse Lunge (Left) – 12 reps

Dead Lift Wide Row

  • Total Rounds 4
  • Intensity 1 minute of moderate to super intensity


  • First, stand with wide feet (hip-breadth apart). Hold dumbbells in both the hands (sides).
  • Pivot at the hips. Now, bend your knees to drop into a regular squat while extending the arms slightly forward.
  • Draw elbows completely back and further out to your sides. Now pull dumbbells up to heart height or chest height. Meanwhile, engage upper back right throughout the workout.
  • Now, bring the dumbbells right in front of your knees, then stand, while pushing the hips forward and dropping dumbbells by your side.

One-Leg Deadlift Row And One-Arm Press

  • Total Rounds 4 (20 reps)
  • Intensity 1 minute of intensity (80%)


  • Stand firmly on your right foot. Allow left foot hover off the ground with dumbbells in hands (sides).
  • Now, hinge or pivot at the hips. At the same time, extend dumbbells toward feet. Lower your torso and then lift your left leg parallel to the floor.
  • Bring dumbbells up to your chest with elbows resting tight to ribs. Then, lower dumbbells, and engage body core to bring chest back to position. Next, draw left leg into a good high knee position.
  • Now, curl right dumbbell way up to shoulder level, and press overhead while bringing left leg forward.
  • Immediately return to your original position. Repeat the entire process for at least 60 seconds on either side.

Spot Lunge Chop Chest Exercise

  • Total Rounds 4 (20 reps)
  • Intensity 1 minute of moderate intensity


  • First, start in a normal lunge position bringing left leg forward. Hold a dumbbell horizontally at chest level.
  • Now press dumbbell forward and then lower it across body towards left hip. Next, bring back the dumbbell to the chest, maintaining the position (lunge) completely.
  • Perform for 60 seconds on both sides.

Woodchop Dumbbell Exercise

  • Total rounds – 20 reps (on each side)
  • Intensity 1 minute of high intensity


  • First, stand with wide feet, much wider than hip-measure apart. Hold a dumbbell together with both hands. Gently, lower the dumbbell towards your left hip and bring your knees to squat position.
  • Next, stand as you smoothly pivot your torso towards the right side. Bring the total weight of the body diagonally while lifting the right heel.
  • Come back to the original starting position.
  • Perform 20 reps on both sides.

Goblet Squat

  • Total rounds 4 (20 reps)
  • Intensity –  4 minute of high-intensity workout and 2 minutes (rest)


  • Hold the dumbbell at your chest height in both hands. Stand with wide feet (more than shoulder-width) apart.
  • Drop your body back and down. Keep your chest straight.
  • Push on your heels and return back to original position. All the while, squeeze your glutes.
  • Perform 20 reps.

Dumbbell Lunge

  • Total rounds 4 (20 reps)
  • Intensity 3 minute of high-intensity workout and 2 minutes (rest)


  • Stand straight with dumbbells in both hands at your side.
  • Let palms hand by your side.
  • Lunge or move forward placing your right leg firmly on the ground.
  • Completely bend your other knee and bring it very close to the ground
  • Power your body back into starting position using the right heel.
  • Perform this workout with the remaining leg.
  • Do not overly put stress on your joint.

One Arm Dumbbell Exercise

  • Total Rounds –  4 (20 reps)
  • Intensity 3 minute of high-intensity workout and 2 minutes (rest)


  • First, find a flat bench.
  • Position the right hand against the table, keeping the arm straight.
  • Now place your right knee comfortably on the bench. Then, position your free leg out.
  • Hold a dumbbell and raise it up until the upper arm looks parallel to the ground.
  • Bring the dumbbell back to its original position.
  • Repeat the workout.
  • Make sure your back and not your arm lift the weight.
  • Lock your shoulders so that they do not drop at any point during the workout.

Renegade Row

  • Total Rounds – 4 (20 reps)
  • Intensity 3 minute of high-intensity workout and 2 minutes (rest)


  • Get into a push-up position with both hands resting on the handle of the dumbbells.
  • Keeping your core worked up, lift your left dumbbell right up to the abs.
  • Return back to the starting position.
  • Now, repeat the process with the other dumbbell.
  • Position your feet wide enough for perfect balance.

Single Arm Dumbbell Exercise

  • Total Rounds – 4 (20 reps)
  • Intensity 3 minute of high-intensity workout and 2 minutes (rest)


  • Take hold of a medium weight dumbbell at right length with feet shoulder-width
  • Drop into a squat and raise the dumbbell between your legs with a forward swing motion.
  • Raise the dumbbell right up over your head as you keep your legs straight.
  • Repeat this workout and swap sides.

Sumo Dumbbell Squat

  • Total Rounds – 2 (20 reps)
  • Intensity 4 minute of high-intensity workout and 2 minutes (rest)


  • Hold a dumbbell vertically as shown in Pic-1. Place your legs wider than normal shoulder width apart. Position your knees slightly bent.
  • Let your toe face outside. Keep your arms stationary while doing the workout. Remember, this marks the starting position.
  • Now, gradually bend your knees and lower your back until the thighs are parallel. Please continue to inhale at this juncture.
  • Press with the heel and gradually bring the body to the original position while exhaling.
  • Perform the workout with full intensity.
  • Keep your back start to avoid any serious injury.

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