{"id":13607,"date":"2020-12-17T19:42:54","date_gmt":"2020-12-17T19:42:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13607"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hiit-workouts-with-weights","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/","title":{"rendered":"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#What_Is_High-intensity_Interval_Training\" >What Is High-intensity Interval Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#How_HIIT_Workouts_Work_For_Weight_Loss\" >How HIIT Workouts Work For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Can_HIIT_Be_Done_With_Weights\" >Can HIIT Be Done With Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Different_Types_Of_HIIT_With_Weights\" >Different Types Of HIIT With Weights<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Strength_Training_With_Cardio_In_Between\" >Strength Training With Cardio In Between<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Compound_Exercise\" >Compound Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Lift_Heavier\" >Lift Heavier<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Key_Considerations_When_Doing_HIIT_Workouts_With_Weights\" >Key Considerations When Doing HIIT Workouts With Weights<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#1_Safety_Is_Paramount\" >1. Safety Is Paramount<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Focus_On_Form\" >Focus On Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Start_With_Lower_Weights\" >Start With Lower Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#2_It_Should_Not_Be_Done_Daily\" >2. It Should Not Be Done Daily<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#3_Switch_It_Up_Every_Couple_Of_Months\" >3. Switch It Up Every Couple Of Months<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#4_You_Get_Out_What_You_Put_In\" >4. You Get Out What You Put In<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#20-Minute_Workout_Sample_Dumbbell_HIIT\" >20-Minute Workout Sample: Dumbbell HIIT<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Warm-Up_3_Minutes\" >Warm-Up (3 Minutes)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#1_Jack_With_An_Alternating_Reverse_Lunge\" >1. Jack With An Alternating Reverse Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#2_Alternating_Lateral_Lunge_With_Ankle_Reach\" >2. Alternating Lateral Lunge With Ankle Reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#3_Bodyweight_Squat_Into_An_Inchworm\" >3. Bodyweight Squat Into An Inchworm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#4_Dynamic_Beast_With_Shoulder_Taps\" >4. Dynamic Beast With Shoulder Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#5_Jump_Squats\" >5. Jump Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#6_High_Knees\" >6. High Knees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Dumbbell_HIIT_17_Minutes\" >Dumbbell HIIT (17 Minutes)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#1_Pulse_Squat_Into_A_Curtsy_Lunge\" >1. Pulse Squat Into A Curtsy Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#2_V-sit_With_Chest_Fly\" >2. V-sit With Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#3_Push-Up_To_Single-Arm_Front_Raise\" >3. Push-Up To Single-Arm Front Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#4_Star_Jack_With_A_Single_Dumbbell\" >4. Star Jack With A Single Dumbbell<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#5_Single-Leg_Deadlift_Into_Reverse_LungeBicep_Curl\" >5. Single-Leg Deadlift Into Reverse Lunge\/Bicep Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#6_Renegade_Row_With_Tricep_Extension\" >6. Renegade Row With Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#7_Bridge_With_Chest_Press\" >7. Bridge With Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#8_Weighted_Speed_Skaters\" >8. Weighted Speed Skaters<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">High-intensity interval training (HIIT) is increasingly becoming one of the most popular workouts due to its efficacy in weight loss, boosting heart health, and improving endurance. HIIT workouts are not new, but they have gained more prominence in gyms, classes, and studios in recent times. This type of exercise has proven to torch through fat faster as opposed to comparable cardio. Combining HIIT workouts with weights becomes even more effective not only in losing weight but in building and maintaining muscle as well.<\/span><\/p>\n<p>&nbsp;<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Deciding to do good HIIT workouts with hand <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">weights<\/a> calls for total commitment because the high-intensity interval training is exactly as it sounds. Be ready for quick bursts of very demanding exercises accompanied by brief periods of rest. One of the most significant advantages of HIIT workouts is that they burn fat effectively and within a short time.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_High-intensity_Interval_Training\"><\/span><b>What Is High-intensity Interval Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is a form of interval training that consists of intense exercise which is alternated with recovery. It is a cardiovascular (relating to heart health) exercise. The high-intensity part of the exercise lasts anywhere from 15-30 seconds to five minutes and has around five to eight rounds (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\">2<\/a>).<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT: High-Intensity Interval Training and Its Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_HIIT_Workouts_Work_For_Weight_Loss\"><\/span><b>How HIIT Workouts Work For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are HIIT workouts? When the body works out at high intensities that can only be sustained for limited periods of time, oxygen stores are depleted, and muscles are forced to build up lactic acid quickly. Upon finishing the exercise, the body has to build those oxygen stores back up and eliminate the lactic acid.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process is referred to as excess post-exercise oxygen consumption (EPOC). The process elevates body metabolism for several hours after completing the workout.\u00a0<\/span><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_HIIT_Be_Done_With_Weights\"><\/span><b>Can HIIT Be Done With Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On its own, HIIT already sounds like a killer <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">cardio workout<\/a>; hence many people will not want to add weights to the equation. Is it ok to do HIIT workouts with weights? HIIT can be done with weights, and the combination is undoubtedly among the most effective ways to maximize fat burn and, at the same time, improve heart health (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\">2<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing HIIT training workouts with weights calls for safety, which is why you will be required to exercise caution. It should not be done every day, and the workout routine has to be switched up every couple of months. The good thing is that it will be worth the hard work since you get out what you put in. The benefits of combining HIIT with weights include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burning more calories. <\/b><span style=\"font-weight: 400;\">The combination of HIIT with weights offers the body calorie burn that goes beyond the brief period one is out of breath during the exercise resulting in excess post-exercise oxygen consumption.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Losing fat while keeping muscle. <\/b><span style=\"font-weight: 400;\">Engaging in cardio without taking into consideration any strength training will result in both fat loss and muscle loss. Too much cardio potentially slows metabolism because of losing lean muscle mass. Chances of this happening are higher with calorie restriction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boosting health benefits. <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/workouts-for-obese-beginners\/\">Cardio<\/a> and strength training are perfect for heart health (<a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/physical-activity-and-your-heart\">3<\/a>). Both exercises can improve circulation, help lower blood pressure, reduce triglyceride levels and increase HDL cholesterol, sometimes referred to as \u2018good\u2019 cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Less time, more productivity. <\/b><span style=\"font-weight: 400;\">Resistance training helps improve muscular fitness in less than half the time required to achieve the same result in regular resistance training. It\u00a0 means the HIIT option can accommodate even a busy schedule.\u00a0<\/span><\/li>\n<\/ul>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-33403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888-1024x576.png\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Types_Of_HIIT_With_Weights\"><\/span><b>Different Types Of HIIT With Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is a risk of the exercise becoming boring despite lasting for only 20 minutes. Luckily, there are different types of HIIT with weights, thus making it more interesting as you get to try new things with time. The different ways of achieving cardio with weights may vary from adding cardio between the weight sets, and compound exercise to lifting heavier lifts with shorter rests. Some of the types of HIIT workouts with weights include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Strength_Training_With_Cardio_In_Between\"><\/span>Strength Training With Cardio In Between<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What is HIIT cardio? It is one of the best HIIT workouts for women with no weights<\/span> <span style=\"font-weight: 400;\">and includes a standard strength training workout but with the addition of intervals of cardiovascular exercise (jump rope, jumping jacks, running in place) in between each set. It is up to you to take a break of about 20-30 seconds or continue alternating between the strength and cardio without rest. One example of strength training with cardio in between is two minutes of chest exercises and then thirty seconds of running as fast as you can in place.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Compound_Exercise\"><\/span><b> Compound Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A compound exercise is one in which multiple muscle groups are worked simultaneously, making it one of the perfect HIIT workouts for men with weights. The aim is to help the body achieve maximum effort because more muscles are working, thus considerably elevating the heart rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises may be in the form of a single exercise that works different muscle groups (deadlifts, squats, push-ups, lunges) or a combination of two exercises into one movement (lunge with a bicep curl, deadlift with tricep kickback, squat with the overhead press). A perfect example of a compound exercise is when you squat with weights, and then as you lift, you do an overhead press.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-33391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847-1024x576.png\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4847.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lift_Heavier\"><\/span><b> Lift Heavier<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This strategy involves lifting heavier weights for fewer sets, and it is a guarantee for quicker gains as opposed to lighter weights for more sets. Workouts with heavier lifts increase the rate at which the body builds muscle. This is because the higher the load, the more the body maximizes strength adaptations. Ensure to push your body close to your fatigue level and then take short rests.<\/span><\/p>\n<p><strong>Looking for a way to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\" rel=\"noopener\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Considerations_When_Doing_HIIT_Workouts_With_Weights\"><\/span><b>Key Considerations When Doing HIIT Workouts With Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There must be a plan in place when doing any form of body training. The success of HIIT workouts with weights at home depends on not only doing it effectively but safely as well, because you do not want to injure your body in the process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Know the limit beyond which you cannot push your body, and that is where you should take a break. You are always advised to consult with a physician before commencing on an intensive exercise such as HIIT (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\">1<\/a>). Below are some of the things to take note of when you want to know how to do HIIT:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1_Safety_Is_Paramount\"><\/span><b>1. Safety Is Paramount<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the programming stages of the exercise, you ought to focus on effectiveness, time-efficiency, and safety. The likelihood of injuries is higher, especially because you will be using heavier weights which is why you should obtain and maintain proper form. Avoid any distractions during workouts and focus on your body alignment. How can one ensure a safe HIIT <a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\">workout with weights<\/a>?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Develop a habit of engaging in warm-up exercises before you begin your workout. A warm-up is meant to prepare the body\u2019s muscles and mind for the workout that is about to follow. During the warm-up, ensure you focus on the muscle group that you will be working. If, for example, you will be doing a HIIT based arm workout, then the perfect warm-up will be doing arm circles and modified push-ups.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Focus_On_Form\"><\/span><b>Focus On Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nothing good can come out of poor form other than injuries and slow gains. It is of the essence to align your body properly and make your movements smooth throughout the exercise. If by any chance you start straining or feel pain in an area of your body and it is not general muscle fatigue of the area that you are working out, then the only conclusion is that your form is off.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Start_With_Lower_Weights\"><\/span><b>Start With Lower Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The cardinal rule with HIIT workouts with weights is that you start with the lower ones and then progress gradually to the heavier ones. This should be the case if you are new to using dumbbells; hence you ought to practice proper form. Emphasis should be put on slow movements, slow lifting, and controlled descents. Once your body gets used to the movement, then it is time to go to the next level.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_It_Should_Not_Be_Done_Daily\"><\/span><b>2. It Should Not Be Done Daily<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is a reason why it is called intensive training. Your body should be given time to recover. Although very effective, HIIT puts your body under a lot of stress. Remember that your body will be working at 85-95% of VO2Max (the maximum amount that your heart, lungs, and muscles use oxygen).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, stress hormones, the likes of adrenaline and cortisol are increased. Doing too much HIIT with weights increases the risk of potentially weakening the immune system, making you vulnerable to diseases. The recommendation is that you do HIIT not more than two to four times per week and maintain at least 24-48 hours between the exercise sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These intervals are meant to help the body replenish energy stores and also repair muscles. If you have to exercise a day after the HIIT session, let the exercise be low to moderate intensity while using different muscle groups or movements. Ensure the body gets adequate hydration and pre and post-workout nutrition to recover, build muscle, and avoid injury properly (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\">2<\/a>).<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-30263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-1024x576.jpg\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"3_Switch_It_Up_Every_Couple_Of_Months\"><\/span><b>3. Switch It Up Every Couple Of Months<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT with weights may be an intense workout, but the best way to continue achieving gains and seeing results is by slowly working harder as time goes by. If you don\u2019t increase the level of intensity, then your body muscles will adapt to the workout and make it difficult to gain any transformation. If you find the workout you have been doing no longer challenging, then it is time to switch things up a bit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The duration after which you should switch things up can vary depending on your body type, body needs, type of exercise, and other external factors. But six weeks should be a perfect duration based on the FITT (Frequency, Intensity, Time, &amp; Type) principle:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency. <\/b><span style=\"font-weight: 400;\">How often you do your workout. If, for instance, you are doing the HIIT workouts with weights once per week, switch it up to twice but don\u2019t exceed four times in a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity. <\/b><span style=\"font-weight: 400;\">How hard you work out. Gradually increase your weights by a couple of pounds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time. <\/b><span style=\"font-weight: 400;\">The duration of your workout. Gradually increase the amount of time you are doing your highest intensity, for instance, from 20 to 25 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Type. <\/b><span style=\"font-weight: 400;\">The mode\/format of the <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">workout activity<\/a>. Continue adding an endurance exercise to your workout, such as a long walk to your weekly routine.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_You_Get_Out_What_You_Put_In\"><\/span><b>4. You Get Out What You Put In<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting into a routine is no problem as long as you are used to a workout. When you find yourself in an uncomfortable place where your heart beats fast, your legs burn, you sweat heavily, and you feel like you are almost gasping for air, that is the point in which your body starts to experience true change.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\" rel=\"noopener\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-31443 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20-Minute_Workout_Sample_Dumbbell_HIIT\"><\/span><b>20-Minute Workout Sample: Dumbbell HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 20-minute workout: dumbbell HIIT sample includes a three-minute warm-up and seventeen minutes of intensive HIIT. It is a metabolic conditioning routine that is perfect for days of quick exercise fix.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up_3_Minutes\"><\/span><b>Warm-Up (3 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each warm-up exercise should be performed for about 30 seconds, after which you move onto the next.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Jack_With_An_Alternating_Reverse_Lunge\"><\/span><b>1. Jack With An Alternating Reverse Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">In HIIT workouts with weights <a href=\"https:\/\/betterme.world\/articles\/how-can-i-tone-my-arms-without-gaining-muscle\/\">warm-up exercise<\/a>, stand up with your feet hip-width apart and arms extended to the sides. Perform a jumping jack (Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching, and then jump again while lowering your arms and bringing your legs together. Return to your starting position and repeat the same)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you return to the starting position, step your right leg back into a lunge (stand up tall, step forward with one foot until your leg reaches a 90-degree angle while your rear knee remains parallel to the ground and your front knee does not go beyond your toes. Lift your front lunging leg to return to the starting position and repeat several times) with both knees bent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Press into the ball of your right foot to return to start and do the same process again but this time lunging back with the left leg. Do this repeatedly with alternating sides.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_Alternating_Lateral_Lunge_With_Ankle_Reach\"><\/span><b>2. Alternating Lateral Lunge With Ankle Reach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Be in a standing position with your feet hip-width apart and arms by the sides. Lunge your right leg out to the right as you bend the right knee while keeping the left leg straight as you reach the left hand to touch your right ankle and extend the right arm upwards. Press into the ball of your right foot as you return to start as you repeat but this time lunging to the left. Repeat with alternating sides for 30 seconds.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"3_Bodyweight_Squat_Into_An_Inchworm\"><\/span><b>3. Bodyweight Squat Into An Inchworm<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart while toes are slightly turned to the side. Squat and bend knees 90 degrees and sink glutes downwards. At the lowest point of the squat, walk hands out to the front in plant position (palms under shoulder, abs engaged, and toes tucked under) and then perform a push-up. Walk the hands back to the squat position, press through heels, stand up and repeat the process for 30 seconds.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Dynamic_Beast_With_Shoulder_Taps\"><\/span><b>4. Dynamic Beast With Shoulder Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Get on all fours with knees under hips and palms under shoulders. Tuck your toes under and lift a couple of inches above the ground. Keep your abs engaged and then move your hips back a few inches while bringing the chest near the things. Press through toes to return to \u2018beast position\u2019 followed by tapping the left shoulder with the right hand. Go lower and tap the right shoulder with the left hand and continue alternating the hip press and shoulder taps.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"5_Jump_Squats\"><\/span><b>5. <a href=\"https:\/\/betterme.world\/articles\/jump-squats-benefits\/\">Jump Squats<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart and arms extended sideways. Squat and then press into the balls of your feet to jump straight up into the air. Land softly in the squatting position and repeat the same process for 30 seconds.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-31248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1024x576.jpg\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"6_High_Knees\"><\/span><b>6. High Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">While standing, spread your feet to be hip-width apart and bend your arms by the sides. Drive your left knee towards the chest, pressing your right arm forward; left arm back (as if running). Hop off the ball of the right foot and switch arms and legs mid-air, so that your right knee is bent in front of you, and your left arm is forward.\u00a0<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">Why Am I Gaining Weight Doing HIIT: Here Is How Too Much Exercise Throws Your System Off-Kilter<\/a><\/em><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_HIIT_17_Minutes\"><\/span><b>Dumbbell HIIT (17 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0\u00a0The HIIT workouts with weights should be performed as a circuit that involves completing each exercise in one minute and moving to the next immediately without rest. When finished, the rest duration should be a maximum of 90 seconds, after which you repeat the entire circuit.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Pulse_Squat_Into_A_Curtsy_Lunge\"><\/span><b>1. Pulse Squat Into A Curtsy Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart, lifting a heavy dumbbell in each hand while the arms are extended sideways. Bend the elbows by sides to bring weights up to shoulder-level in front of you, followed by squatting, sinking glutes while knees are bent at 90 degrees.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pulse once in a squat position and then press through heels to stand back up. Lunge your left leg back and to the right of your right knee, then bend both knees and extend arms down by sides. Return to start, switch sides and repeat.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_V-sit_With_Chest_Fly\"><\/span><b>2. V-sit With Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sit with your legs lifted and bent in a tabletop position in front of you. Hold a light dumbbell in each hand and keep your abs engaged, torso tall, chest open. Arms should be extended at shoulder-level in front of you and palms facing each other. With your shoulders down, elbows bent slightly, and the lower body stable, extend the arms sideways to shoulder-level and squeeze through the chest as you return to start. Repeat.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-31299 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1024x576.jpg\" alt=\"HIIT Workouts With Weights\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"3_Push-Up_To_Single-Arm_Front_Raise\"><\/span><b>3. Push-Up To Single-Arm Front Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Begin at <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">plank<\/a> position. Abs should be engaged and holding light dumbbells under shoulders while the palms face inwards. Do a push-up with your elbows by the sides and then extend the left arm straight up to the shoulder-level in front of you. Lower the arm as you repeat while switching sides alternatingly.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Star_Jack_With_A_Single_Dumbbell\"><\/span><b>4. Star Jack With A Single Dumbbell<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand and spread your legs to hip-width apart. Grasp a light dumbbell horizontally with both hands close to the chest while your elbows are bent to the sides. Bend your knees and then jump legs out to sides as you press arms straight overhead. Jump the legs back to the centre as you bend elbows and lower the dumbbell to the chest. Repeat.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"5_Single-Leg_Deadlift_Into_Reverse_LungeBicep_Curl\"><\/span><b>5. Single-Leg Deadlift Into Reverse Lunge\/Bicep Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand upright and spread feet to be hip-width apart. Grasp a heavy dumbbell in each hand and extend the arms in front of your thighs but the palms should be facing backwards. Lift the right leg to the hip level behind you while slightly bending your left knee and then hinge forward from the hips. The back should be kept flat, and the hips square as you lower the upper body towards the ground and lowering the arms in front of the shins.\u00a0<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\"><img decoding=\"async\" class=\"aligncenter wp-image-30951 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"6_Renegade_Row_With_Tricep_Extension\"><\/span><b>6. Renegade Row With Tricep Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lay in a plank position with legs extended and your back flat. Grip two light dumbbells under your shoulders with your palms facing in. Your abs should be engaged as you pull the right elbow straight up to shoulder-level and then extend your arm behind you. Reverse the movement to start with the right hand under the right shoulder. Repeat the HIIT workouts with weights as you switch sides.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"7_Bridge_With_Chest_Press\"><\/span><b>7. Bridge With Chest Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lie on the ground facing up with your knees bent so that your feet are flat and hip-width apart. Hold a dumbbell in each hand as you bend elbows to the sides at shoulder-level. While squeezing through your glutes, lift your hips upwards slowly to form a diagonal line from knees to shoulders. Move your arms over the chest and then bend elbows back. Repeat the process while your hips are lifted throughout.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"8_Weighted_Speed_Skaters\"><\/span><b>8. Weighted Speed Skaters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand upright and spread your feet to be hip-width apart. Hold a light <a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\">dumbbell<\/a> horizontally with both hands. Extend your arms in front of the thighs. Lift the left leg as you bend the right knee and then spring off the ball of the right foot to jump over to the left while bending the elbows and bringing the dumbbell up to the chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Land on your left foot with the knee slightly bent and the right leg extended diagonally behind and to the left of your left foot as you extend your arms and lower the dumbbell to the outside of the left knee. Switch sides and repeat.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Physical <a href=\"https:\/\/betterme.world\/articles\/weight-loss-equipment\/\">fitness<\/a> and health are not things that can be taken for granted, and it is for that reason that many people are turning to HIIT. Working out at high intensities is something that cannot be sustained for prolonged periods, and that is why it should be alternated with rest or low-intensity exercises. At the end of it all, you will be in love with the results, because you will have achieved your fitness goals in no time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\">Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Workouts_With_Weights\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\"><span style=\"font-weight: 400;\">High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3920540\/\"><span style=\"font-weight: 400;\">High-intensity interval training induces a modest systemic inflammatory response in active, young men<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/physical-activity-and-your-heart\"><span style=\"font-weight: 400;\">Physical Activity and Your Heart<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nhlbi.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>High-intensity interval training (HIIT) is increasingly becoming one of the most popular workouts due to its efficacy in weight loss, boosting heart health, and improving endurance. HIIT workouts are not new, but they have gained more prominence in gyms, classes, and studios in recent times. This type of exercise has proven to torch through fat [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":13613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145,164,146],"tags":[],"coauthors":[108],"class_list":["post-13607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-workouts","category-hiit-training","category-hiit-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore - BetterMe<\/title>\n<meta name=\"description\" content=\"Combining \u2605 HIIT WORKOUTS WITH WEIGHTS \u27a4 can help you burn more calories quicker. Find out how you can incorporate HIIT into your workout plan for fast weight loss.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore\" \/>\n<meta property=\"og:description\" content=\"Combining \u2605 HIIT WORKOUTS WITH WEIGHTS \u27a4 can help you burn more calories quicker. Find out how you can incorporate HIIT into your workout plan for fast weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\"},\"author\":{\"name\":\"O. Johnson\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1724a90b1798c59192efc86b31f61721\"},\"headline\":\"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\"},\"wordCount\":3439,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg\",\"articleSection\":[\"Dumbbell Workouts\",\"HIIT Training\",\"HIIT Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">High-intensity interval training (HIIT) is increasingly becoming one of the most popular workouts due to its efficacy in weight loss, boosting heart health, and improving endurance. HIIT workouts are not new, but they have gained more prominence in gyms, classes, and studios in recent times. This type of exercise has proven to torch through fat faster as opposed to comparable cardio. Combining HIIT workouts with weights becomes even more effective not only in losing weight but in building and maintaining muscle as well.<\/span>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Deciding to do good HIIT workouts with hand <a href=\\\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\\\">weights<\/a> calls for total commitment because the high-intensity interval training is exactly as it sounds. Be ready for quick bursts of very demanding exercises accompanied by brief periods of rest. One of the most significant advantages of HIIT workouts is that they burn fat effectively and within a short time.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is High-intensity Interval Training?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It is a form of interval training that consists of intense exercise which is alternated with recovery. It is a cardiovascular (relating to heart health) exercise. The high-intensity part of the exercise lasts anywhere from 15-30 seconds to five minutes and has around five to eight rounds (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\\\">2<\/a>).<\/span>\\r\\n\\r\\n<em><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/hiit\/\\\">HIIT: High-Intensity Interval Training and Its Benefits<\/a><\/em>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How HIIT Workouts Work For Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What are HIIT workouts? When the body works out at high intensities that can only be sustained for limited periods of time, oxygen stores are depleted, and muscles are forced to build up la ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\",\"url\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\",\"name\":\"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Combining \u2605 HIIT WORKOUTS WITH WEIGHTS \u27a4 can help you burn more calories quicker. 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Find out how you can incorporate HIIT into your workout plan for fast weight loss.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/","og_locale":"en_US","og_type":"article","og_title":"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore","og_description":"Combining \u2605 HIIT WORKOUTS WITH WEIGHTS \u27a4 can help you burn more calories quicker. Find out how you can incorporate HIIT into your workout plan for fast weight loss.","og_url":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg","type":"image\/jpeg"}],"author":"O. Johnson","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson","Est. reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/"},"author":{"name":"O. Johnson","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1724a90b1798c59192efc86b31f61721"},"headline":"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/"},"wordCount":3439,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg","articleSection":["Dumbbell Workouts","HIIT Training","HIIT Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">High-intensity interval training (HIIT) is increasingly becoming one of the most popular workouts due to its efficacy in weight loss, boosting heart health, and improving endurance. HIIT workouts are not new, but they have gained more prominence in gyms, classes, and studios in recent times. This type of exercise has proven to torch through fat faster as opposed to comparable cardio. Combining HIIT workouts with weights becomes even more effective not only in losing weight but in building and maintaining muscle as well.<\/span>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Deciding to do good HIIT workouts with hand <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">weights<\/a> calls for total commitment because the high-intensity interval training is exactly as it sounds. Be ready for quick bursts of very demanding exercises accompanied by brief periods of rest. One of the most significant advantages of HIIT workouts is that they burn fat effectively and within a short time.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is High-intensity Interval Training?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It is a form of interval training that consists of intense exercise which is alternated with recovery. It is a cardiovascular (relating to heart health) exercise. The high-intensity part of the exercise lasts anywhere from 15-30 seconds to five minutes and has around five to eight rounds (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\">2<\/a>).<\/span>\r\n\r\n<em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT: High-Intensity Interval Training and Its Benefits<\/a><\/em>\r\n<h2 style=\"text-align: center;\"><b>How HIIT Workouts Work For Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">What are HIIT workouts? When the body works out at high intensities that can only be sustained for limited periods of time, oxygen stores are depleted, and muscles are forced to build up la ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/","url":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/","name":"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Combining \u2605 HIIT WORKOUTS WITH WEIGHTS \u27a4 can help you burn more calories quicker. Find out how you can incorporate HIIT into your workout plan for fast weight loss.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1051464359.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"HIIT Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/hiit-workouts\/"},{"@type":"ListItem","position":5,"name":"HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1724a90b1798c59192efc86b31f61721","name":"O. Johnson","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/a2dc724c6b3a6e4bc36e39840f8e27b2","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","caption":"O. Johnson"},"description":"Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.","sameAs":["https:\/\/ua.linkedin.com\/in\/olha-pyrozhenko-aab61a196?trk=people-guest_people_search-card"],"url":"https:\/\/betterme.world\/articles\/author\/oliviajohnson\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/13607","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=13607"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/13607\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/13613"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=13607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=13607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=13607"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=13607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}