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Grab a Pair of Dumbbells, and Get Ready to Burn Fat With This 40-Minute HIIT Workout

PopSugar Logo By Jenny Sugar of PopSugar | Slide 1 of 15: Diet plays a huge role in weight loss, but ACE-certified fitness trainer John Kersbergen told POPSUGAR that workouts that incorporate high-intensity intervals plus strength training are also part of the equation. HIIT workouts can help you burn fat and get leaner, and strength training will help you build muscle, which will improve your overall body composition. 
Trainer and fitness expert Jillian Michaels agrees with combining HIIT and strength training to lose weight. She told POPSUGAR that HIIT "amps your calorie burn during the workout as well as your EPOC, or afterburn, and it accelerates how quickly you get more fit because of the intensified stress adaptation response." As for strength training, she added, "Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right."
There's no need to suffer for hours at the gym; John said, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. While you could spend money on a fitness trainer and a fancy gym, this effective workout is absolutely free, it takes just 42 minutes, and you can do it anywhere as long as you have a pair of dumbbells. 
Fat-Loss Workout
Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds), but you may prefer to keep two sets on hand just in case you want to go lighter or heavier, depending on the exercise. Choose a dumbbell weight that allows you to perform all 12 reps without stopping.
Directions: After warming up for a few minutes with some jumping jacks, hip circles, and plank walkouts, follow the directions below. For each five-minute section, perform as many rounds of the two-move workout as you can until the five minutes are up. Push the pace as hard as you can, knowing you get to rest for one minute afterward. Then move on to the next five-minute section and so on until the 42 minutes are up. Turn up the music, and have fun!
 



0:00-5:00
Do 12 reps of each



High knee skips 



Dumbbell thruster


5:01-6:00
Rest


6:01-11:00
Do 12 reps of each



Jump squat



Deadlift with front row



11:01-12:00
Rest


12:01-17:00
Do 12 reps of each



Plank jack



Alternating forward lunge with biceps curl 


17:01-18:00
Rest


18:01-23:00
Do 12 reps of each



Lateral bunny hop



Dumbbell sumo squat



23:01-24:00
Rest


24:01-29:00
Do 12 reps of each



Burpee



Seated Russian twist


29:01-30:00
Rest


30:01-35:00
Do 12 reps of each



Squat jack



Plank with dumbbell row 


35:01-36:00
Rest


36:01-41:00
Do 12 reps of each



High knees




Biceps curl and overhead press



41:01-42:00
Rest




Keep reading for details on how to do each move.

Grab a Pair of Dumbbells, and Get Ready to Burn Fat With This 40-Minute HIIT Workout

Diet plays a huge role in weight loss, but ACE-certified fitness trainer John Kersbergen told POPSUGAR that workouts that incorporate high-intensity intervals plus strength training are also part of the equation. HIIT workouts can help you burn fat and get leaner, and strength training will help you build muscle, which will improve your overall body composition.

Trainer and fitness expert Jillian Michaels agrees with combining HIIT and strength training to lose weight. She told POPSUGAR that HIIT "amps your calorie burn during the workout as well as your EPOC, or afterburn, and it accelerates how quickly you get more fit because of the intensified stress adaptation response." As for strength training, she added, "Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right."

There's no need to suffer for hours at the gym; John said, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. While you could spend money on a fitness trainer and a fancy gym, this effective workout is absolutely free, it takes just 42 minutes, and you can do it anywhere as long as you have a pair of dumbbells.

Fat-Loss Workout

Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds), but you may prefer to keep two sets on hand just in case you want to go lighter or heavier, depending on the exercise. Choose a dumbbell weight that allows you to perform all 12 reps without stopping.

Directions: After warming up for a few minutes with some jumping jacks, hip circles, and plank walkouts, follow the directions below. For each five-minute section, perform as many rounds of the two-move workout as you can until the five minutes are up. Push the pace as hard as you can, knowing you get to rest for one minute afterward. Then move on to the next five-minute section and so on until the 42 minutes are up. Turn up the music, and have fun!

0:00-5:00 Do 12 reps of each

High knee skips

Dumbbell thruster

5:01-6:00: Rest

6:01-11:00 Do 12 reps of each

Jump squat

Deadlift with front row

11:01-12:00: Rest

12:01-17:00

Do 12 reps of each

Plank jack

Alternating forward lunge with biceps curl

17:01-18:00: Rest

18:01-23:00 Do 12 reps of each

Lateral bunny hop

Dumbbell sumo squat

23:01-24:00: Rest

24:01-29:00 Do 12 reps of each

Burpee Seated

Russian twist

29:01-30:00: Rest

30:01-35:00 Do 12 reps of each

Squat jack

Plank with dumbbell row

35:01-36:00: Rest

36:01-41:00 Do 12 reps of each

High knees

Biceps curl and overhead press

41:01-42:00: Rest

Keep reading for details on how to do each move.

Disclaimer: Views expressed in this article are the author's own and MSN does not endorse them in any way. Neither can MSN independently verify any claims made in the article. You should consult your physician before starting any weight loss or health management programme to determine if it is right for your needs.

© Getty / tucko019

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