20-Minute Workout with 2 Dumbbells

Staying motivated to head to the gym during colder months can be a challenge, even with the best intentions. That’s where at-home workout routines, like this lower body strength session, come in handy.

Using just a pair of dumbbells, NASM-certified trainer Kayleigh Cohen has designed a 20-minute high-intensity resistance training (HIRT) class. This efficient routine not only helps tone and strengthen your legs, glutes, and thighs, but also gets your heart pumping and boosts your metabolism.

However, HIRT workouts with weights may not suit everyone.

For beginners, it’s important to start with basic exercises and master proper weightlifting form before attempting weighted HIRT.

But if you’ve already grasped the fundamentals, this workout could be perfect for you. Grab your adjustable dumbbells and get ready to begin.

The workout comprises 16 exercises, divided into four circuits. Targeting the lower body, it features movements like Romanian deadlifts, glute bridges, squats, stationary lunges, and sumo squats.

Each circuit includes four exercises, with the first and fourth performed for 60 seconds, while the second and third last for 40 seconds each.

A 20-second rest period is allowed between exercises, but feel free to pause and extend your rest as needed.

Cohen utilizes dumbbells ranging from 10 to 25 pounds. “For this workout, aim to lift moderately to heavily,” she advises. The chosen weight should feel challenging throughout the exercise.

The key is to select weights suited to your individual capabilities and the specific movements involved.

The Benefits of HIRT

High-intensity resistance training (HIRT) shares similarities with high-intensity interval training (HIIT), but with a key distinction: HIRT incorporates resistance tools like dumbbells, resistance bands, or kettlebells.

While HIIT primarily focuses on cardio, HIRT shifts the emphasis to strength training. Maintaining a high heart rate during a HIRT session also benefits your cardiovascular system, delivering more than what a typical leg, arm, or full-body workout might offer.

Cohen’s HIRT session increases your heart rate but emphasizes controlled form over speed.

This method prolongs time under tension (TUT), making each movement more challenging and encouraging muscle growth without needing to lift excessively heavy weights.

Source: yahoo

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