HIRT workouts are great for making you feel stronger, more energized and reinvigorated about fitness. You do not even need that much exercise equipment to get the variety and results you want. A pair of CanDo® Dumbbells and a CanDo® Kettlebell will do the job. Just follow these two HIRT workouts to get you started:
HIRT Dumbbell Workout
To begin your HIRT dumbbell workout, all you need is a pair of CanDo® Dumbbells that are lighter than what you are used to lifting. Once you found a pair of dumbbells you like, you will be switching between squats and shoulder presses every minute for 10 minutes. At the start of the minute, hold your dumbbells on each side of your body with your arms straight. Then begin to slowly lower your torso by bending the knees as you maintain a straight posture with your head up. Continue down until your thighs are parallel to the floor to perform one rep. Then do 9 more to finish the first minute. The following minute you will switch to a dumbbell shoulder press. To begin, take each CanDo® dumbbell with both hands and hold the dumbbells by your shoulders with your palms facing forwards. Make sure your elbows out to the sides and bent at a 90° angle. Now push the dumbbells upward until they almost touch at the top to perform one rep. Then do 9 more to finish the second minute and then switch back to squats. By the end of this workout, you will have completed five sets of 10 squats and five sets of 10 shoulder presses in just 10 minutes.
HIRT Kettlebell Workout
To begin your HIRT kettlebell workout, all you need is a CanDo® Kettlebell. For this exercise, you will set a timer for 15 minutes and power through 3 exercises doing as many rounds as possible. You will begin with kettlebell push-ups by starting in a high plank with your left hand on top of the bell of a kettlebell resting on its side. Then, without rotating your torso, bend your elbows behind you and lower your chest toward floor in a 3-second descent. Press back up to complete the rep and do these 4 more times to complete the round. Next is kettlebell swings. To begin, stand tall, keeping your arms long and loose while holding the kettlebell and engaging your core. Driving through heels, explode through hips to send the kettlebell swinging upward. Get the kettlebell at chest height, with your arms extended. Let the weight do the work as the kettlebell begins to descend. Do these 9 more times to complete the round. Lastly there is kettlebell rows. Start by standing with the kettlebell by your feet. Then take a big step back with your right leg and grab the kettlebell with your right hand. Lean forwards, with your left elbow resting on your knee. Lift the kettlebell to your chest and then lower the weight slowly. Do 15 reps on one arm, then switch sides. Be sure to move continuously through each sequence and do not forget to rest for 1 minute at the end of each round.
HIRT workouts are both quick and effective. You will get the results you desire with very little fitness equipment.
For more information on HIRT workouts, click here.
To check out the CanDo Dumbbells, click here.
To check out the CanDo Kettlebells, click here.
Article written by William Graves.