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To obtain a great total body and cardio exercise, you need a pair of dumbbells.

I’ve got a brand-new workout for you in today’s post! This one combines compound strength work with sweating cardio intervals, one of my favorite training tactics.

In 30 minutes, you receive a full-body strength and aerobic workout, and BOOM: you’re rejuvenated.

Rounds 1–3:

  • Burpees with weights
  • Dumbbell pass to push-up
  • Curtsy lunge to lateral lift with bent arm
  • Squat to front press with a dumbbell
  • Triceps extension overhead
  • To squat, jump, rock, and roll.
  • Three front kicks to 1 jumping lunge
  • Swapping snatches
  • 40 seconds of exercise, then 20 seconds rest

Rounds 1 and 2

Squat leap with a rotation

Mountain climbers launching themselves into a thruster

Benefits of High-Intensity Interval Training (HIIT)

HIIT is one of my favorite exercise regimens. It comprises periods of intense effort followed by times of rest. There are numerous advantages to HIIT, but here are a few:

  • Mitochondria have grown in size and density. These are the fat-burning furnaces in our cells that keep our metabolism running smoothly.
  • Improvements in speed, strength, power, and overall performance: HIIT is a great technique to strengthen your body and make it more powerful for explosive exercises, faster sprinting and running, and stronger for heavier strength training.
  • Cardiovascular health! HIIT can improve aerobic capacity and train our hearts to work more efficiently. It may benefit blood sugar, blood pressure, and cholesterol levels.
  • The workouts are brief and intense. I’d warm up and undertake high-intensity interval training (HIIT) for 15 to 25 minutes. You won’t want to do anything else if you’re working hard. These workouts are brief, making it easier to get in a quick workout when you’re short on time.

Is it possible to do HIIT when pregnant?

Before making any fitness modifications, consult with your doctor, especially if you are currently pregnant. I would argue that interval-style workouts are still appropriate if you’ve been performing HIIT workouts leading up to pregnancy, but here’s the catch: the purpose is entirely different.

Rather than attempting to achieve that “breathless, working your booty off, aiming for peak heart rate” state, you should gradually increase the effort while minimizing the impact.

During pregnancy, I recommend relying on perceived exertion (how hard do you feel like you’re working??) rather than heart rate as a measure of effort. Please don’t force it!

I believe that pregnancy is the ideal time to concentrate on maintaining your current level of activity rather than increasing time or intensity to your program.

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