3min HIIT Cardio Workout w/ Light Dumbbells
Test Your Cardio Levels with This High Intensity 3min Drill
If you want to jump straight into it, scroll to the bottom of the post for the workout and video.
If you’re new to exercise, please read before you proceed!
Remember, if you have any medical conditions, it is important that you consult a professional before making any changes to your physical activity.
High Intensity Interval Training (HIIT) is a great way to get the most out of a workout in a short amount of time.
HIIT works (pun intended) on the premise that you can get a beneficial workout, quickly, by alternating short periods of high intensity work with shorter periods of (active) recovery.
Be aware that it can place a huge demand on your cardio system. Decide whether it is an appropriate training style for you.
What’s This Particular Workout Drill About?
This drill works your cardiovascular system but is a serious challenge of endurance as there is no rest, and little to no compromise on form, for the full 3 mins.
Maybe we could call the dumbbell punches active recovery.
What do you think?
Please do listen to your body and discontinue if you feel the need to. Stay hydrated and take as long as you need to complete the workout, but keep pushing yourself and working hard.
Work to music if possible. It’s a great way to condition your body to perform a particular movement in a consistent manner. Pick an nice upbeat song, rep to the beat and try not to compromise on form and range of motion.
The Workout (Video Below)
Complete these four exercises for 3 Rounds
Exercise 1: Fast Feet
Remember: Keep your core tight and try to stay on the spot.
Exercise 2: 16x Squat
Remeber: A tight core will help you control the speed and precision of the movement. Squeeze your glutes and push through your heels as you return to a standing position.
Exercise 3: 16x Lateral Shuffle
Remember: Once again a tight core aids control of movement. Try to keep your chest lifted and eyes forward.
Exercise 4: 32x Dumbbell Punch (2x Fwd/Up)
Remember: Shuffle lightly backwards and fowards on your feet and avoid locking out your elbows as you punch.