Tight on time? Can’t hit the gym? Don’t let anyone fool you into thinking you can’t still add some muscle and burn fat at home. Enter this single dumbbell HIIT workout from Strength and Conditioning Coach Jeff Cavaliere, Founder of popular YouTube channel Athlean-X. Not only will it leave your metabolism charged and build total body muscle (if eaten alongside a good diet, of course), but it’ll only take you 16 minutes. No dumbbell? Grab a kettlebell instead.
It’s not just muscle and fat-burning benefits this workout offers either, HIIT can also crank up your cardiovascular fitness. A randomised 2016 control study found that participants who completed four 20 minute HIIT training sessions over five weeks saw their VO2 max improve by 9%. So, if long cardio sessions aren't your thing HIIT may be instead.
