In recent years, CrossFit has become immensely popular as a way to improve overall physical condition. Typically, CrossFit calls for barbells, rings, and medicine balls as essential equipment. This is a guide that will detail how you can perfectly emulate a classic CrossFit workout with whatever Ironmaster equipment you have on hand.

A typical CrossFit program consists of a three day on, one day off cycle. The workouts themselves usually include a dynamic warmup, often denoted with the acronym “AMRAP” meaning “As Many Reps As Possible” within the given time limit. These warmups are intended to be intense and to be done without breaks until the time expires. After the warmup, a relatively fast-paced workout follows with minimal break time between exercises. Aim to not rest between exercises in the workout stage and rest no longer than one minute between sets. CrossFit looks past the focus on strengthening particular muscle groups and instead aims to achieve an overall fitness that prepares the body for anything.

In the world of CrossFit, intensity is of utmost importance. When working through this program, keep this in mind and do your best to upkeep a fast-paced and vigorous workout going in order to get the best results.

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

If your goal is to maximize gains in certain muscle groups, this full body CrossFit workout can be supplemented by classic exercises after you finish the programming in this article. For example, don’t hesitate to bang out a few sets of curls if you feel like your arms aren’t getting the attention they need in this workout.

Written Exercise Descriptions

Pull-Ups:

1. Grasp a bar with an overhand grip and hang while engaging shoulders
2. Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
3. Return to the starting position in a controlled manner

Dumbbell Lunges:

1. Hold two dumbbells, and stand with feet shoulder width apart
2. Step forward with one leg and lunge
3. Continue this motion, alternating legs and walking forward

Butterfly Sit-ups:

1. Lay on your back with the bottoms of your feet touching each other
2. Bring your arms above your head
3. Swing arms forward towards your feet and sit up
4. Return to starting position and repeat

Kettlebell Goblet Squat:

1. Grip a kettlebell with both hands and hold it below your chin against your chest
2. With your feet slightly wider than shoulder-width apart and your toes pointed slightly outwards, squat
3. Return to starting position and repeat

Kettlebell Straight Leg Deadlift:

1. Stand over a kettlebell with your legs slightly wider than shoulder width apart
2. Pick up the kettlebell, bending at your waist and keeping your legs relatively straight and you back neutral
3. Return to starting position and repeat

Standing Dumbbell Military Press:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Bring dumbbells up to each shoulder
3. Press both dumbbells upwards, keeping your back straight
4. Return to starting position and repeat

Box Jumps:

1. Stand in front of a box
2. Bend at the knees and waist into an athletic position, bringing your arms back behind your body
3. Swing your arms forward and jump up onto the box
4. Return to starting position and repeat

Push-Ups:

1. With your arms extended, hands on the ground, and feet on the ground with your back straight, bend arms until your chest is near the floor
2. Return to starting position and repeat

Mountain Climbers:

1. Begin in a push-up starting position
2. Bring one leg forward and bend your knee
3. Extent that leg back to starting position while bringing your other leg up to your chest
4. Repeat

Dumbbell Bench Press:

1. Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
2. Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
3. Press dumbbells back up to the starting position, keeping back rested on the bench

DB Bent Over Row:

1. Pick up dumbbells in each hand using proper form
2. Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
3. Make sure to keep your spine straight and your neck neutral
4. Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
5. Extend your arms and return to the starting position

Kettlebell Swings:

1. Stand with your feet shoulder-width apart with a kettlebell slightly in front of you
2. Lift the kettlebell with both hands and let it swing between your legs
3. Drive your hips forward to swing the kettlebell forward until it is level with your chest
4. Repeat

V-Ups:

1. Lie on your back with your arms extended above your head
2. Lift your legs and arms simultaneously and touch them, clenching your core
3. Return to starting position and repeat

Planks:

1. Hold yourself in a push-up position with your body as flat as possible for the allotted amount of time

Good Morning Squats:

1. Stand straight with feet shoulder-width apart
2. Bend over at the waist, bringing your butt back to keep balance
3. Return to starting position and repeat

Dumbbell Clean:

1. Begin in a squatted position while grasping two dumbbells on the ground
2. Jerk both weights up to your shoulders
3. Stand up
4. Squat and set both weights down
5. Repeat

Kettlebell Sumo Deadlift:

1. Stand in a wide stance with a kettlebell between your legs
2. Squat down and pick up weight with both hands
3. With weight under your chin and against your chest, perform deep a deep squat
4. Repeat

It seems like every spring you plan to get your summer body in peak form, then the next thing you know it’s July and your physique is still not where you want it to be. If you want to guarantee success in your pursuit of a great summer body before the warm months come, this regimen is designed to hit all of the essential muscle groups to aid in this process.

This routine is designed to be done four times a week, with active rest days in between. To guarantee the best results, aim for every workout to be intense and try to minimally rest between sets to keep your fat burning at the highest rate possible. The goal of this workout is not only to get you in great summer shape but to do it as fast as possible, so it is important to fully commit to the work.

If you’re not sure about how to do a certain movement, click on the exercise image for a link to a tutorial video.

Superset 1: 4 Sets

Superset 2: 3 Sets

Superset 2: 3 Sets

Superset 1: 3 Sets

Superset 2: 3 Sets

Superset 1: 3 Sets

Superset 2: 3 Sets

If you want to accelerate or accentuate the effects of this workout, consider supplementing it with more healthy choices. Habits like hydrating properly and eating right will be huge factors in taking your results to the next level. Additionally, consider changing your rest days to active rest days where you still skip the lifting but instead do some cardio or calisthenics to boost your training diversity. This routine is nothing without your dedication and commitment to the regimen, so make it a priority to stick to your goals and trust the process.

Written Exercise Descriptions

Barbell Front Squat:

1. Set the bar of the IM2000 just above your shoulders
2. Bring your arms under the bar and cross them at the wrist, then grasp the bar just by your collar bone. The bar should be resting on your clavicle
3. Place your legs at shoulder with and keep your head up
4. Bend your legs like you’re sitting in a chair until your legs are at just under 90 degrees
5. Extend your legs and return to the starting position

DB Bent Over Row:

1. Pick up dumbbells in each hand using proper form
2. Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
3. Make sure to keep your spine straight and your neck neutral
4. Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
5. Extend your arms and return to the starting position

Pull-Ups:

1. Grasp a bar with an overhand grip and hang while engaging shoulders
2. Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
3. Return to the starting position in a controlled manner

Kettlebell SAFC:

1. Grasp a kettlebell with one hand and stand straight
2. Begin to walk in a steady, controlled manner while keeping your body balanced as if both hands were holding kettlebells
3. After completing one set of steps, switch hands and repeat

Dumbbell Push Press:

1. Stand with feet hip-width apart holding two dumbbells rested on shoulders
2. Bend at the waist and legs, then extend both and press dumbbells above head
3. Return to starting position and repeat

Dumbbell Standing Fly:

1. Stand with feet shoulder width apart holding two dumbbells
2. Bend slightly over at the waist keeping back straight
3. Move dumbbells front in front of chest to extended by your sides, keeping arms almost straight
4. Return to starting position and repeat

Seated Dumbbell Clean:

1. While seated, grasp one dumbbell in each hand down below your sides
2. Shrug the dumbbells up, then rotate at the elbows so the dumbbells are up by your shoulders
3. Return to starting position and repeat

Dumbbell Bench Press:

1. Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
2. Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
3. Press dumbbells back up to the starting position, keeping back rested on the bench

Dumbbell Skull Crushers:

1. Lay flat on a bench with a dumbbell in each hand above you
2. Bend at the elbows, bringing the dumbbells to your ears
3. Extend your arms back to the starting position

Dumbbell Preacher Curl:

1. Stand and rest your tricep on a bench while holding a dumbbell in one hand
2. Curl the dumbbell
3. Extend your arm in a controlled motion back to the starting position

Dumbbell Calf Raises:

1. Stand with the balls of your feet on a calf block while holding two dumbbells, keeping your heels on the ground
2. Push up until your heels rise above the rest of your foot
3. Return to starting position and repeat

Dumbbell Shrugs:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Shrug your shoulders up
3. Bring your shoulders back down in a controlled motion

Dumbbell Shoulder Press:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Bring dumbbells up to each shoulder
3. Press both dumbbells upwards, keeping your back straight
4. Return to starting position and repeat

Dumbbell Ab Laterals:

1. Stand with feet shoulder width apart, holding a dumbbell in one hand
2. Laterally bend over in the direction of the dumbbell until you begin to feel a stretch in your trunk
3. Return to starting position and repeat

Dumbbell Triceps Kick Back:

1. With one knee and one hand on the same side on a bench, and the other leg extended on the ground, bend over and grasp a dumbbell in your free hand
2. Extend your arm from a 90-degree angle to a straight position
3. Return to a 90-degree angle at the elbow and repeat motion

Dumbbell Single Arm Rows:

1. With one knee and one hand on the same side on a bench, and the other leg extended on the ground, bend over and grasp a dumbbell in your free hand
2. Bring the weight so your elbow is at a 90-degree angle, engaging your back
3. Return to starting position and repeat

Dumbbell Lunges:

1. Hold two dumbbells, and stand with feet shoulder width apart
2. Step forward with one leg and lunge
3. Return to starting position and repeat

Hanging Knee Raises:

1. Grasp a pull-up bar and hang with arms extended and shoulders engaged
2. Bring knees up to chest
3. Return to starting position and repeat

Dumbbell Upright Row:

1. Grasp a dumbbell in each hand while standing with feet shoulder-width apart
2. Bring dumbbells up to your chin, elbows to the side
3. Return to starting position and repeat

Dumbbell Rear Shoulder Fly:

1. Lay chest-down on an incline bench with a dumbbell in each hand
2. Bring the weights to your sides with arms extended, making a T with your body
3. Return to starting position and repeat

Kettlebell Deadlift:

1. Grasp a kettlebell with both hands in between your feet, which should be a bit wider than shoulder width apart
2. Bend over at the waist and knees, keeping back straight
3. Lift the kettlebell up, standing straight and squeezing your glutes
4. Return to starting position and repeat

Dumbbell Bicep Curls:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides
2. Curl both dumbbells up
3. Return to starting position and repeat

Bench Dips:

1. Position yourself with your heels on the floor, and your hands on a bench behind you with your arms extended
2. Bend at your elbows until your butt almost touches the floor
3. Return to starting position and repeat

Dumbbell Incline Press:

1. Lean back on an incline bench, and rack dumbbells above you in a semi-perpendicular position
2. Bring dumbbells down to your chest, elbows out to your side
3. Press dumbbells back to the starting position

In recent years, CrossFit has become immensely popular as a way to improve overall physical condition. Typically, CrossFit calls for barbells, rings, and medicine balls as essential equipment. This is a guide that will detail how you can perfectly emulate a classic CrossFit workout with whatever Ironmaster equipment you have on hand.

A typical CrossFit program consists of a three day on, one day off cycle. The workouts themselves usually include a dynamic warmup, often denoted with the acronym “AMRAP” meaning “As Many Reps As Possible” within the given time limit. These warmups are intended to be intense and to be done without breaks until the time expires. After the warmup, a relatively fast-paced workout follows with minimal break time between exercises. Aim to not rest between exercises in the workout stage and rest no longer than one minute between sets. CrossFit looks past the focus on strengthening particular muscle groups and instead aims to achieve an overall fitness that prepares the body for anything.

In the world of CrossFit, intensity is of utmost importance. When working through this program, keep this in mind and do your best to upkeep a fast-paced and vigorous workout going in order to get the best results.

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

Dynamic Warmup: AMRAP in 6 Minutes

Workout Cycle: Perform 3-4 Sets

If your goal is to maximize gains in certain muscle groups, this full body CrossFit workout can be supplemented by classic exercises after you finish the programming in this article. For example, don’t hesitate to bang out a few sets of curls if you feel like your arms aren’t getting the attention they need in this workout.

Written Exercise Descriptions

Pull-Ups:

1. Grasp a bar with an overhand grip and hang while engaging shoulders
2. Pull your body up until your chin comes above the bar without swinging legs or using momentum to help yourself up
3. Return to the starting position in a controlled manner

Dumbbell Lunges:

1. Hold two dumbbells, and stand with feet shoulder width apart
2. Step forward with one leg and lunge
3. Continue this motion, alternating legs and walking forward

Butterfly Sit-ups:

1. Lay on your back with the bottoms of your feet touching each other
2. Bring your arms above your head
3. Swing arms forward towards your feet and sit up
4. Return to starting position and repeat

Kettlebell Goblet Squat:

1. Grip a kettlebell with both hands and hold it below your chin against your chest
2. With your feet slightly wider than shoulder-width apart and your toes pointed slightly outwards, squat
3. Return to starting position and repeat

Kettlebell Straight Leg Deadlift:

1. Stand over a kettlebell with your legs slightly wider than shoulder width apart
2. Pick up the kettlebell, bending at your waist and keeping your legs relatively straight and you back neutral
3. Return to starting position and repeat

Standing Dumbbell Military Press:

1. Stand with feet shoulder width apart, holding a dumbbell in each hand
2. Bring dumbbells up to each shoulder
3. Press both dumbbells upwards, keeping your back straight
4. Return to starting position and repeat

Box Jumps:

1. Stand in front of a box
2. Bend at the knees and waist into an athletic position, bringing your arms back behind your body
3. Swing your arms forward and jump up onto the box
4. Return to starting position and repeat

Push-Ups:

1. With your arms extended, hands on the ground, and feet on the ground with your back straight, bend arms until your chest is near the floor
2. Return to starting position and repeat

Mountain Climbers:

1. Begin in a push-up starting position
2. Bring one leg forward and bend your knee
3. Extent that leg back to starting position while bringing your other leg up to your chest
4. Repeat

Dumbbell Bench Press:

1. Lay on your back on a bench and rack two dumbbells above you, perpendicular to your body
2. Steadily bring the dumbbells down towards your chest, keeping your elbows slightly angled downwards towards your feet
3. Press dumbbells back up to the starting position, keeping back rested on the bench

DB Bent Over Row:

1. Pick up dumbbells in each hand using proper form
2. Bend at the waist while slightly bending your knees until you feel a slight stretch in your hamstrings
3. Make sure to keep your spine straight and your neck neutral
4. Pull both dumbbells up to your sides creating a 90-degree angle at your elbow
5. Extend your arms and return to the starting position

Kettlebell Swings:

1. Stand with your feet shoulder-width apart with a kettlebell slightly in front of you
2. Lift the kettlebell with both hands and let it swing between your legs
3. Drive your hips forward to swing the kettlebell forward until it is level with your chest
4. Repeat

V-Ups:

1. Lie on your back with your arms extended above your head
2. Lift your legs and arms simultaneously and touch them, clenching your core
3. Return to starting position and repeat

Planks:

1. Hold yourself in a push-up position with your body as flat as possible for the allotted amount of time

Good Morning Squats:

1. Stand straight with feet shoulder-width apart
2. Bend over at the waist, bringing your butt back to keep balance
3. Return to starting position and repeat

Dumbbell Clean:

1. Begin in a squatted position while grasping two dumbbells on the ground
2. Jerk both weights up to your shoulders
3. Stand up
4. Squat and set both weights down
5. Repeat

Kettlebell Sumo Deadlift:

1. Stand in a wide stance with a kettlebell between your legs
2. Squat down and pick up weight with both hands
3. With weight under your chin and against your chest, perform deep a deep squat
4. Repeat

Summer is a refreshing time and presents itself as a great opportunity for you to branch out from your time lifting weights indoors to other exciting pursuits. Taking your workouts outside not only helps you regain interest and motivation but also opens up a plethora of new possibilities for exercises that were not possible in your gym or home gym. Take some time to explore these possibilities this summer and look forward to reaping the benefits that they may come with.

The Benefits of Outdoor Workouts

Working out in a different setting, particularly in the outdoors, can be a literal breath of fresh air in your otherwise monotonous workout schedule. This will lead to improved mood, motivation, and workout experience. Additionally, taking your routine outside allows for more flexibility in what you do, as new environments lend themselves better to certain movements. For example, you can be far more aggressive with exercises that involve throws on a field than in your home gym. This also opens the possibility of incorporating different types of movement in your routine, considering the expanded space available to you.

Equipment

Not all outdoor training requires equipment, like running and body weight movements. There are still some training tools that are easy enough to move outdoors and make things a lot more interesting. Some things are simply too big. Maybe not a large cage, but some things are perfect like dumbbells, benches, barbells, kettlebells, sleds, etc. An adjustable kettlebell or adjustable dumbbells are ideal if you are planning to take them on the road to a new location.

Take your Normal Routine Outside

If you aren’t looking to venture too far from your comfort zone, it’s possible to take much of what you do in the weight room outside. Dumbbells and Kettlebells are great options as mobile workout tools. One huge benefit of Ironmaster Adjustable Dumbbells and Kettlebells is that the weight plates are transferable, meaning you would only need to bring the handles and a selection of weight plates outside with you. Additionally, anything involving medicine balls, isolated plates, resistance bands, and body weight are more than possible to be performed outdoors.

Location, Location, Location

Where you go in the outdoors to work out matters, different environments have unique aspects that can add new spins to your time spent there. Here are a few examples of areas that may be worth checking out:

Field

A field can be a great location for workouts that require lots of space while still being a relatively simple terrain. If you want to emulate what you would normally do in the gym with whatever equipment you may have brought, that remains a viable option. If you want to completely ditch your normal lifting routine and use the space for movement-intensive work, that is also more than possible. Turf fields, in particular, tend to be great for workouts that involve sleds or plate pushing because of the consistent terrain.

Park

Parks, unlike fields, tend to contain structures that open numerous possibilities for creative workouts that wouldn’t necessarily be possible elsewhere. Here, versatile and unique equipment can lead to varied exercises like pull-ups on monkey bars or dips on the playset. Have fun imagining up new exercises and finding spaces to perform old standbys.

Beach

If you’ve been looking for an excuse to hit the beach this summer, try a workout in the sand at your favorite spot. Sand creates an unstable environment that works the lower body in a unique fashion, something that is largely inaccessible outside of a beach environment. This phenomenon lessens the need for you to utilize high weight or excessive reps as it naturally makes exercises more difficult.

Trail

Choosing to exercise on a trail ushers in significant change in what becomes possible in your workouts. Although this location doesn’t lend itself well to weight training (except for the potential to use a weighted vest), elevation gains and declines along with varied terrain allow for a unique movement experience. Additionally, if you are someone who appreciates peace and quiet, a trail might be exactly what you’re looking for to hit your cardio goals in a relaxing manner.

Streets

Streets are large spaces that are perfect for workouts that consider distance. With the weather as nice as it is this summer, there’s no excuse to not go for a run or bike ride.

Your Front or Backyard

Arguably the best option of all these locations, right outside your home is an excellent space to be able to utilize all of your home gym equipment while still enjoying the summer weather. Show off your fitness dedication to the neighborhood and do some training right out front or use your backyard as a great place where you can set up some gear and leave it out for the season.

Warmups

One huge perk of working out outside is the elimination of machines from your cardio or warmup repertoire. Instead of using a treadmill or stationary bike, enjoy being able to run, cycle, jump rope, sand run, hill run, HIIT run, or anything else you can imagine with the space afforded to you. The warmer environment will literally help you warm up quicker as well.

Wear Proper Attire, Use Proper Equipment

In the heat of the summer, make sure to wear lightweight and breathable fabric to keep your body as cool as possible. When running on trails, the street, or even on sand, make sure to wear supportive footwear to prevent injury.

Avoid Heat Exhaustion

With summer being as hot as it is, it is important to not overwork yourself in the heat of the outdoors. You should know the signs of heat exhaustion and how to treat it and understand that exercise in a hot environment is a double-edged sword that burns more calories and fat but also cuts down how long you can work out. Having a workout plan helps prevent spending excessive time in the heat. Hydrate throughout the day more than you think you need to and don’t hesitate to scale that hydration up with increased heat. On a similar note, don’t forget to bring a water bottle on runs, bike rides, and all other workouts where you might not have easy access to hydration at all times.

If you follow the proper precautions, an outdoor workout can be an invigorating experience that is best tried in the summer when the weather is in peak quality. Whether you try sprints on the beach or even just your daily workout in your backyard, you are sure to find value and interest in taking your exercises outside.

As the days get longer and the weather gets hotter, you might find yourself spending more time without a shirt on. You planned for this summer to be the one where you can show off the months of training and lifting you have done beforehand, however you realize that it’s already halfway over and you haven’t hit the gym in weeks. Here’s how you can get the pump you need to get you through the beach day feeling confident and cool.

Know Your Goals and Limitations

Before you decide how to go about getting your pump, you should know what you’re trying to get out of it. In essence, the point of a pump is twofold: to make it look like you have been working out more than you really have and to increase your confidence and attention received. Doing this in as little time as possible is where the challenge lies. Because of this time restraint, you’ll have to make some tradeoffs. For example, if your goal is to temporarily buff up your “muscles that matter” like your arms, chest, shoulders, back, and abs, there is no time to focus on your legs because it is unlikely that other people will be checking out your calves on the beach. However, if you want to look leaner through a quick fat-burning session it might be worth doing leg and full body focused training like squats or sprints over upper body lifting. Know your goals and let them direct your activity.

Treat Your Body Right

Looking good with short notice takes more than a quick workout. It is also necessary to make good choices when it comes to what you eat and drink. You can’t out train a bad diet so proper nutrition is critical. To minimize bulk, you should eat foods that have a high concentration of protein to maximize fullness. Don’t shy away from the seasoning, however, because in the short-term sodium can aid your body in retaining water which can help add to your pump. It is also important to hydrate more often than you feel is needed, both as a general means of staying healthy but also to maximize the amounts of fluids that your body has access to supplement muscle pump. If you want to take your pump even further, consider taking non-stimulant pre-workout pump supplements like MTS Vasky or Evlution Nutrition Pump Mode to help add to any temporary muscle supplementation.

Aim for a Quick and Intense Workout

With your targeted areas in mind, now is the time to perform an intense workout with light weight to prevent excessive breakdown of muscle tissue. When doing your exercises, focus on achieving peak contraction whenever possible during your reps to accentuate blood flow into your muscles. If you are really limited on time and resources, you can still pull off an adequate pump workout with no equipment through pushups, planks, or even a run depending on your goals.

Make things Easier for Yourself in the Future

In order to make your pumps easier, it is necessary to keep some lifestyle choices in mind to limit any difficulties that may come about in pursuing temporary gains. For example, habits like excessive snacking or drinking lead to adverse effects that make solid pumps harder to achieve. With that in mind, it should go without saying that pumps are just a temporary solution which can lead to some bad habits and lost gains. Don’t always disregard other muscle areas or create imbalances and understand that consistent lifting is better than a temporary pump for both looks and health. That said, if you’ve got a date with the beach coming up, a quick pump session is a great idea.

When the boxes show up at your door, you might not be sure what to do next. This guide will detail the next few steps that will help you get the most out of your Quick-Lock Dumbbell Set.

Unbox and View Contents

Upon opening the four boxes and taking all the items out, your first step should be to ensure that all of the items were shipped and are in proper condition. The contents of the Quick-Lock Adjustable Dumbbell System 75lb Set are as follows: two handles with four locking screws, 24 each 5lb plates, 4 each 2.5lb plates, and an included stand (assembly required). If anything from this list is missing, make sure to contact us by one of the means outlined on our “Contact Us” page. We also recommend that you store the packaging materials for ease of shipment if any warranty claims come up in the future.

Find and Set Up your Space

There are a few key aspects of a good home gym space to keep in mind when deciding where to put your new set of Quick-Lock Dumbbells. Make sure that your space has a floor which is dent and scratch resistant to prevent any damages that may be incurred by dropped weights. Locate the Stand in a way where you have access to all the storage shelves. Other key details to consider would be how noisy you can be in your selected space, how much room you have to maneuver, and whether you wish to have training aides like mirrors in the room to help you check your form. For a more detailed description of what makes up a good home gym space, check out this article: https://bit.ly/2Kk58Km.

Familiarize Yourself with the Dumbbells

After setting up your Quick-Lock Dumbbells and Stand, consider trying out a few functions of the product. Try adding weights onto the handles and using the locking screw to hold them properly in place. Next, practice quickly and efficiently swapping out plates. Finally, try out a few basic movements like curls or overhead presses to get a feel for your new weights. For a highly recommended detailed user guide, check out this video link: https://bit.ly/2vsSKCJ.

Assembly and instruction manuals can also be found on the website: https://bit.ly/2vBApmG.

Simple Maintenance

In order to keep your Quick-Lock Dumbbells and home gym space in peak condition, make sure to clean off surfaces of the dumbbells and other exercise areas after each use to remove sweat and grime that may cause corrosion. It is a good idea to lubricate the threaded parts of the Quick-Lock Dumbbells with WD-40 monthly. The weight plates will get scratched with lots of use. This won’t affect performance but you can use touch up paint on the plates. Textured Black Rust-o-leum brand works well. The dumbbells are built tough but not indestructible. You should attempt to lift in a safe and controlled manner. Do not bang the dumbbells together during lifts. If you must drop the weights, make sure to not let them land on the corners in order to maximize the product’s lifespan. Drop horizontally or on end at a minimal height.  Check the bolts of the Dumbbell Stand once a year or so for safety.

Remember Product Perks

As the owner of a set of Ironmaster’s Quick-Lock Adjustable Dumbbells, there are a few perks to the products that you should keep in mind. First, these dumbbells come with a lifetime warranty, which is a testament to their exceptional durability. You can always expand your set with one of the Add-on Kits or accessorize with a curl bar or Kettlebell Handle.

If you are setting up a new home gym, chances are you’re comparing adjustable dumbbells vs fixed dumbbells to decide which type is right for your setup. That’s what I’m going to help you figure out today. Unfortunately, there is no one-size-fits-all answer to this question. Because after all, fixed and adjustable dumbbells both serve very valid functions in the gym. It’s just a matter of the following factors:

• Budget
• Space
• Other needs and preferences

I’ll discuss all three of the above items later in this article. But first, I’ll cover the basics that you need to know about adjustable dumbbells and fixed dumbbells, respectively:

Adjustable dumbbells refer to a single pair dumbbells, whose weight can be adjusted as needed to be heavier or lighter. The max weight, minimum weight and weight increments depend on the particular set that you buy. Additionally, adjustment mechanism varies between different brands. You can divide the adjustment mechanism into two broad categories:

Plate-loaded adjustable dumbbells are adjusted by manually removing a locking mechanism, adding or removing plates, then re-securing the dumbbells by putting the locking back in place.

  Now, it is important to note that within this category of plate-loaded adjustable dumbbells, there are MAJOR differences between the types of locking mechanisms that can make the difference between:

• A low quality adjustable dumbbell set with subpar features, and ease of use issues that make adjustment an inefficient and tedious process
• A very high quality adjustable dumbbell set with premium features, and intuitive ease of use that makes adjustment fast and easy.

I’ll give you an example of each of the two above-mentioned types of locking mechanisms:

Spin-lock dumbbells are the ones most people think of when they think of “adjustable dumbbells.” You’ll see them any big box store like Dick’s Sporting Goods or Walmart.

Although this very basic type of plate-loaded adjustable dumbbell set can get the job done for certain uses, they do have some major flaws:

The Plates Rattle

The spin-locks come loose during use. All it take is a little bit of motion for the plates to rotate opposite the spin-locks from momentum, which will cause them to loosen ever so slightly. As soon as you lose a completely tight lock, the plates will shift back and forth, making noise, and giving a very noticeable feeling of instability during the exercise. I’m not saying the locks will spin all the way off the handle (unless the handle is at max capacity). However, the noise and instability of the shifting plates is a very noticeable negative point to consider.

Limited Max Capacity (Unless You Use Large-Diameter Plates):

Most spin-lock dumbbell handles are 14 inches long. Six inches of that the grip area. That leaves 4 inches of threaded area on each side. But when you account for the locks, which are about a half inch each, you only have about 3.5 inches per side for weight plates. Technically, you could fill up this space with up to three 25 lb or 50 lb standard weight plates per side, which would give you a massive 155 to 305 lbs per dumbbell, BUT that would be ridiculous and impractical to the point of being useless because those plates are so tall that you couldn’t do any exercise. Not to mention, it starts to get pricey when you buy several of those heavier standard plates. You’re not saving money at that point, but you are getting a subpar solution. The 10 lb standard plates are the largest plates that are practical to use on spin-lock dumbbells in terms of size (not getting in the way) and price. You could fit four 10’s per side this way, for a max of just 85 lbs per dumbbell. Now, there are also longer spin-lock handles available. Sixteen inch handles are the next most common, followed by 18 inch handles which are much more rare. These would let you get into the low 100s in terms of max weight capacity. However, as discussed below, this comes with other issues…

NOT Compact

The spin-lock dumbbells are always as long as the length of the threaded handle. This is usually 14-16 inches long, rarely 18+ inches. So, regardless of if you’re using 10 lbs or 100 lbs, it’s still 14+ inches long. This becomes a major hindrance on exercises like dumbbell curls or lateral raises because the ends of the handles knock into your sides.

Circular Plates

The plates on spin-lock dumbbells are circular. This isn’t really a big deal, but it’s still a negative, at least in my opinion. When it comes to dumbbells, there’s really no functional advantage to having round plates, other than maybe the ability to roll from point A to point B. However, I only find this to be an annoyance, since you have to deal with the dumbbells rolling away from the position you set them if the floor is even slightly uneven.

Can’t Balance Ends of Dumbbells on Thighs

If you do any dumbbell variation of the bench press or seated shoulder press, then the inability to stand the dumbbells up vertically on your thighs is a major negative. If you want to safely and efficiently do perform these exercises with heavier amounts of weight, then you need to be able to start the exercise by having the dumbbell ends on your thighs. This way, you’re able to “kick” the weights back and up toward your shoulder to get them into place for the pressing motion. However, unless the spin-lock dumbbells are filled all the way to the end of the handle, then you will have the 1-inch diameter handle jamming into your thigh, causing pain and making it difficult if not impossible to rest the weight there.

I bought a pair of Ironmaster Quick-Lock adjustable dumbbells 7 years ago after much research and deliberation. These were arguably the best adjustable dumbbells on the market then, and that’s still the case today. I wrote about them in detail in my Ironmaster adjustable dumbbells review, which I recommend checking out if you want to hear my complete in-depth analysis.

For the purpose of this article, I want to talk about the Ironmasters because they are the benchmark example for a high quality plate-loaded adjustable dumbbell set. Below, I’ll cover each of their stand-out features, and discuss how and why they are so easy to adjust and train with, especially in comparison spin-lock dumbbells discussed previously.

Quiet and Secure

The Ironmaster adjustable dumbbells do not rattle at all. The quick-lock pin locks tightly, and stays that way throughout the lift. Plus, the plates interlock onto each other, which gives an additional amount of security in terms of preventing plate-on-plate movement Quick and Easy Adjustment The Ironmaster’s are so easy to adjust because of 3 things:

1. Their patented “quick-lock” system, which includes partially threaded threaded pins. They simply need to be inserted and turned ¼ -½ rotation to lock them in place. To take them out, you just do the opposite. The plates lock up tightly.
2. The plates are all the same size in terms of height and width, which makes it easy to pick up and move multiple plates at the same time.
3. All of the plates also interlock together, and onto the end of the dumbbell handle. This makes the plates “stackable,” which makes them easier to handle so you can add or remove multiple plates faster and with greater ease.

Compact and Scalable in Size

The Ironmasters are compact in size. They are 6.7 inches tall by 6.7 inches wide, at all weights. And the length of the dumbbells scales up as the weight gets higher. So even as you add more plates and the length increases, they are still compact for their weight. Specifically, the Ironmaster’s length ranges from:

• ~7 inches in length at 5 lbs (just the handle, no weights, no pins), to…
• 14.5” at 75 lbs, to…
• 18.5” at 120 lbs, to…
• 23.5” at 165 lbs

Compare this to spin lock dumbbells and some selectorized dumbbells. They are the same length at their minimum weight as they are at their maximum weight. As covered earlier, this is 14-18 inches for spin-lock dumbbells and up to 18 or so inches for selectorized models with the dial adjustment mechanism.

Square Plates (Won’t Roll Away)

As mentioned earlier, I don’t like circular dumbbells because they roll away on uneven surfaces. Hex dumbbells fix that problem. And of course so do the square plates that are unique to Ironmaster.

However, the square plates have an advantage over the hex dumbbell shape: They are significantly more stable when doing exercises that involve grasping the handles while the dumbbells are on the floor. Examples include:

• Dumbbell Push Ups
• Dumbbell Incline Push Ups
• Renegade Rows
• Dumbbell Planche Variations
• Dumbbell V-Sits
• Dumbbell Plank Rotation

You can do these exercises with hex dumbbells. But, you won’t be as stable and the dumbbell may roll over if you’re using a lighter weight and aren’t careful.

Very High Max Capacity

With the Ironmasters, you are able to add a ton of weight. More than the vast majority of lifters would ever need on a dumbbell.

Specifically, this is done with the use of “add-on” kits. It’s a pretty simple concept: Each add-on kit includes more weight plates and a longer pin:

• 120 lb add-on kit: This includes four longer locking screws and four 22.5 lb weight plates. It requires already having the 75 lb dumbbell set.
• 165 lb add-on kit: This includes four even longer locking screws and four additional 22.5 weight plates. It requires having the 75 lb dumbbell set as well as the 120 lb add-on kit. It should be noted that the pins in this kit are different in that they’re fully threaded instead of partially threaded. This is required for extra security at these very high weights.

As mentioned earlier, as the weight increases, the only other dimension that increases is the dumbbell’s length. The plates to do not get taller or wider than original 6.7” x 6.7” square size. NOTE: There is also a 75 lb “Quick-Lock Dumbbell Upgrade kit.” This is a bit different than the an “add-on” kit because it doesn’t have any quick-lock pins. You would only buy this one if you have the 45 lb Quick-Lock dumbbell set (without the stand) and wanted to increase it to a max capacity of 75 lbs. You don’t need any extra pins because the pins used on the 45 lb set will also work all the way up to the 75 lb weight.

Selectorized dumbbells come in different designs, but the concept behind them is similar. You simply select a weight by:

• turning a knob or dial, or…
• moving a pin up or down in a weight stack

There is one clear advantage to this category of adjustable dumbbells over the plate-loaded type: They are significantly faster to adjust. This is no doubt a major selling point and some lifters will value it over other factors. However, there are a few notable ways in which selectorized dumbbells can fall short in other areas:

Less Durable

Selectorized adjustable dumbbells are more prone to damage from drops than plate-loaded adjustable dumbbells. This is because they necessarily have a more intricate weight adjustment mechanism. In the case of the selectorized dumbbells that use a dial to adjust weight, this means there are several extra small parts, including many made of plastic. That’s not a good recipe for longevity. There are other, more durable selectorized dumbbells, such as those with different sized weight cages/brackets that stack inside each other and use a pin to adjust the weight stack. Because of the simpler design with no small plastic parts to worry about, these are significantly more durable. However, they’re still more prone to damage than a high quality plate-loaded dumbbell set, since the weight cages/brackets can bend if dropped too hard. In my view, the reduced durability is the biggest negative trade-off that comes with faster adjustment. So if you want this kind of dumbbell, you just have to remember to be extra careful when handling them.

Unnatural Dumbbell Look and Feel

All selectorized dumbbells will either look or feel different than a regular dumbbell. For example, some models will have supports around the handle, which box-in your wrist. This may limit your range of motion on some lifts or prevent you from grasping the handle in certain ways. The selectorized dumbbells with the dial adjustment mechanism will have gaps between some weight plates, depending on which weight is selected (e.g. there might be a 10 lb plate, followed by a couple empty slots, followed by a 2.5 plate). This is a visual issue only though; not a functional one. Additionally, all of the decent selectorized dumbbells I’ve seen do not have a raw iron handle with knurling on it for grip. Instead, they have some type of rubber. There are some that do have the metal handles, but they either have a very low max weight capacity, or they fall so short in terms of overall quality that they’re not even worth considering.

Handle Length Is Too Long on Some Models

All of the selectorized dumbbell models that use a turnable dial mechanism for adjustment have this one major issue. That is, the total length of the dumbbell is the same regardless of if you’re using 5 lbs or the maximum capacity. This is the same issue as with the spin-lock dumbbells, which I discussed earlier. With both dumbbell designs, you’re stuck with whatever the length of the handle is. For selectorized dumbbells with dial adjustment, this is usually between 16 to 18 inches. That is long enough to get in your way on curls, lateral raises and other exercises. This isn’t the end of the world, but it’s still a negative point to consider.

There are different types of fixed dumbbells out there. Some have dumbbell ends that are circular, as shown in the image above. Others have the classix “hex” dumbbell shape, shown below:

Even more uniquely, some are square, like the soon-to-be-released Ironmaster fixed dumbbells, shown below:

Another major difference between the different types of fixed dumbbells is whether or not dumbbell ends have any type of rubber coating (e.g. urethane, neoprene). The higher quality dumbbells will be rubber coated, while the less expensive fixed dumbbells will be bare. The rubber coating serves a protective function in the event that the dumbbell is dropped: It protects the dumbbell itself, the floor and your feet or hands if they get in the way. Regardless of the specific features of a given set of fixed dumbbells, they are, as a category, pretty awesome. I’ll explain why in the following sections.

Grab and Go

With fixed dumbbells, there’s absolutely ZERO time needed to adjust. Because – d’uh! – fixed dumbbells by definition don’t adjust. Each dumbbell is a fixed weight! As such, fixed dumbbells are by far the most efficient type of dumbbell set for fast, efficient and completely uninterrupted training sessions. Of course, it’s not like adjusting dumbbells is difficult or major hindrance on your workout flow. But it is one more thing you have to think about and do between sets. If you have a complete fixed dumbbell set, then you can focus 100% what you’re doing: intense dumbbell training.

Instant Supersets and Drop Sets

If doing supersets or drop sets is an integral part of your training, then you should strongly consider getting fixed dumbbells instead of adjustable dumbbells. If you use either of these training techniques, then you know that the key to doing them correctly is the ability to switch from one amount of weight to another, as fast as possible. Especially in the case of drop sets. With fixed dumbbells, you will have no delay.

Compact and Scalable in Size

Each fixed dumbbell is made to be compact for its size. It’s no longer or bigger than it needs to be for its weight. As fixed dumbbells get heavier, they get proportionally larger in size. Sometimes this means that the dumbbell ends simply increase in length, and the diameter of the dumbbell end remains the same whether it’s a 5 lb or a 95 lb dumbbell. However, with other fixed dumbbell sets, the diameter of the dumbbell ends also increases somewhat as the weight gets heavier; though never to a size that’s too large or awkward to handle.

More Durable

The fact of the matter is that even the most rugged adjustable dumbbells aren’t as durable as any decent set of fixed dumbbells. This is because all adjustable dumbbells have multiple components that are designed to be removed. Whereas, fixed dumbbells are either:

• Completely molded/welded into one solid block, or…
• If they have multiple components, they are permanently secured by very strong bolts or other hardware.

So, the chances they’ll be damaged from rough use are significantly less than with adjustable dumbbells.

Fixed Dumbbells Are Awesome, but Expensive

In an ideal world, everyone would get a fixed dumbbell set. They offer the better overall durability, longevity, convenience and ease of use, compared to adjustable dumbbells. However, as I’ll discuss in the next sections, a fixed dumbbell set is sometimes an inaccessible option due to budget and/or space restrictions.

Budget

It’s no secret that fixed dumbbells are going to cost you significantly more than any adjustable dumbbell set. Think about it: Let’s say you have the basic 75 lb Ironmaster Quick-Lock adjustable dumbbell set that lets you adjust anywhere from 5 to 75 lbs. This will cost you $589 (at the time of writing this). Technically, you can adjust in increments of 2.5 lbs, but for this example lets just use 5 lb increments, since it will be easier to compare to a comparable fixed dumbbell set because fixed dumbbells go up in 5 lb increments… …So, using just 5 lb increments, the Ironmaster Quick Lock dumbbells give you the equivalent of 15 pairs of dumbbells (again, I’m using 5 lb increments for this example; you’d really get the equivalent of 30 pairs since you can add weight in 2.5 increments). In other words, the Ironmaster adjustable dumbbells would replace 1200 lbs worth of fixed dumbbells (2 x [5+10+15+20+25+30+35+40+45+50+55+60+65+70+75] = 1200). What does this means in terms of budget? Well, if you assume that new dumbbells usually cost around $1.25 per pound (give or take), then the 15 pairs of fixed dumbbells ranging from 5 to 75 lbs will cost $1500 (1200 x 1.25 = 1500). You should probably factor in a dumbbell storage rack, which will probably cost at least an extra $200-300. Clearly, this is far from being a budget friendly option for your average home gym lifter. However, if you want them and are in the financial position to afford them, then they be an excellent value for you.

Space

The amount of free space you have available in your training area is a major consideration in determining which type of dumbbell is right for you — or more accurately, which (if any) type is wrong for you. Specifically, if you have an already small area for your home gym, then you should probably avoid a fixed dumbbell set in favor of adjustable dumbbells. This is because a good fixed dumbbell set will take up several cubic feet of storage, even if stored neatly in a rack. When you’re already tight on space, every bit of space counts. If you get an adjustable dumbbell set, you could save most of that space:

• as an area to perform exercises in, or…
• to install or store different pieces of equipment that let you do more and different types of movements

If you have plenty of space to spare in your home gym, then that doesn’t exclude fixed dumbbells or adjustable dumbbells. You’ll have to decide based on budget (see above) and other needs and preferences (see below).

Other Needs & Preferences

Your needs and preferences are major considerations when deciding between adjustable vs fixed dumbbells. Here are some of the most common examples of different needs and preferences that would affect your decision:

• If the ability to do supersets or drop sets with no delay is essential, then fixed dumbbells are the way to go.
• If maximum convenience is very important to you, then fixed dumbbells are a better choice.
• If you often workout with one or more training partners in your home gym, then fixed dumbbells may be the better solution. This way, multiple people can do dumbbell exercises at the same time. And you guys don’t have to adjust the weight each time you switch dumbbells from one person to another.
• If you’re a personal trainer who travels to clients, then adjustable dumbbells are a must, because of their portability.
• If you’re buying dumbbells for use in a commercial gym, then you should go with a fixed dumbbell system. Any of the various parts and pieces in any adjustable dumbbell set are bound to get lost or damaged when used by a bunch of different people. Not to mention, you can only have one person using the dumbbells at a time. The only scenario when adjustable dumbbells would be appropriate in a commercial gym setting is if it is very small, private commercial gym with responsible and respectful lifters who will treat the equipment with care and put things back where they belong.

The above are just recommendations, and they assume all other deciding factors are neutral. In reality, you also have to weigh these needs and preferences against your budget and space requirements, as discussed in earlier section of this article.

To recap, after reading this guide, you should now be able to:

1. Understand the key differences within the two broad categories of adjustable dumbbells and fixed dumbbells:
   • Adjustable DB differences: Plate loaded with high quality locking mechanism, plate loaded spin-lock style mechanism, selectorized mechanism
   • Fixed DB differences: Circular, hex or square dumbbell ends, rubber coated or non-coated dumbbell ends.
2. Understand the key differences between these two broad categories of adjustable dumbbells and fixed dumbbells:
   • Adjustable DBs: Cost less and take up less space; but they do require some amount of time to adjust when needed and are somewhat less durable.
   • Fixed DBs: Cost significantly more and take up a lot more space; but they are very durable and extremely convenient (i.e. just pick it up and lift; no time needed to adjust)
3. Know what factors to consider when deciding:
   • Budget
   • Available space
   • Needs and preferences

One thing to remember – for whichever type of dumbbell you buy – is that you can start small and build your way up to a heavier capacity for adjustable dumbbells or larger collection of fixed dumbbells. This is a good solution if your budget doesn’t cover the dumbbell set you want. For example, if you want fixed dumbbells, you can start with a 5-50 lb set to begin with. Then once you have more cash in the future, you can spring for the 50-100 lb set, and so on. Same with adjustable dumbbells. Let’s say you ideally want the Ironmaster Quick-Lock Dumbbells that go up to 120 lbs, but it’s a little out of your budget. Well, you can just get the base 75 lb. set first. Then after you’ve saved some more money, you can buy the 120 lb add-on kit. That’s what I did when I bought my set 7 years ago. Whichever dumbbells you end up buying, be sure to get the most out of them by training hard, being safe and taking care of them to maximize their longevity.

Alex V. is the author of King of the Gym, a weight training blog for anyone looking to get stronger and look better. He seeks to thoroughly explain essential training and nutrition topics in a way that the average lifter can understand. He also has a passion for discussing all types of home gym equipment including adjustable dumbbells like the Ironmasters!

Working out is fun with a partner. You have someone to compete against and someone to hold you accountable. Unfortunately, there comes a time you find yourself lacking a partner but still want to stay in shape. When you find yourself in this situation, the key is self-motivation. Motivating yourself can be difficult, but the results are worth the challenge. One key to self-motivation is knowing, partner or no partner, you want to stay healthy. Though sometimes, that isn’t enough. There are times you need that extra kick to stay focused on your goal. Here are a few strategies that you can implement to help you stay motivated when you don’t have an adequate training partner

When training alone, there isn’t anyone to call you and remind you of the gym session. Create a schedule for days and times you want to work out. Commit to your schedule. The schedule will not be tentative, it’s absolute. Treat it like your job. You get a schedule and show up. The same should apply to your workout routine. Along with sticking to your schedule, keeping a log of your workouts helps as well. A written record of body measurements and body fat percentage can help you stay motivated. You will see results on paper even if you don’t see them in the mirror.

Working out has a positive effect on your appearance. People will begin to notice the difference. Clothes will fit better. There will come a time where you hit a plateau with looks, and something else needs to keep you going. Focus on creating a stronger body. Focus on pushing your body to be in the best shape possible. Do workouts you’ve never been able to do. If you’ve only been able to run one mile, then push yourself to run two. Have you always dreamed of attaining a certain body percentage? Work to meet that goal. Once you begin accomplishing new feats, you will want to continue seeing yourself improve.

Another way to make your workouts more interesting is to put money on it. Write a check for an amount that will make you cringe, then give it to someone you know and trust. You could also write out the check to a charity or organization you despise. They key is to be accountable for completing the goal you choose to work towards. When you complete the goal, you get your check back. If you don’t, your friend gets to keep it, or it goes to the organization you dislike. This strategy can also be used for competing in an event. The idea of losing money should be enough to spur you on. If you need extra motivation, choose an event that holds your interest. Have you always wanted to play basketball? Train to get in shape so you can play in a pickup game. Set a target date. Inform the individual you gave the check to and then get to work.

The internet allows you to find like-minded individuals all across the globe. You may not have a training partner, but you can still have others with you on your journey. There are blogs, websites, forums, and social media pages for any interest. Biking, running, boxing, weightlifting, or CrossFit, you can find people to connect and share your stories with online.

Lack of a training partner should never be an excuse for abandoning your workouts. With proper planning and inner guidance, you can reach your goals alone.

Joe Humphries is a contributing writer and media specialist for Orangetheory Fitness. He regularly writes for health and fitness blogs.

https://www.orangetheoryfitness.com/

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High-intensity interval training is an extremely effective workout strategy that can really push a trainer to a new level. Here is a quick overview of what HIIT is and some recommended workouts that stretch the limits of what you can do.

Overview

High-intensity interval training is the process of breaking your workout into alternating high-intensity and low-intensity segments. HIIT mainly focuses on cardio and on boosting the anaerobic ability of the trainer, but some workouts incorporate muscle-building as well. HIIT is effective at burning off fat and requires fewer days per week to be effective, making it perfect for trainers looking to cut after bulking up for a while. High-intensity interval training is just that, high-intensity, and each workout will push you all the way, and in order to make the workouts effective, you have to give 100 percent the entire time.

Workouts

Here are some good HIIT workouts that you can try. They are each suited for a different goal, so choose one to try and reach the goals you have for yourself.

Dumbbell Workout

The HIIT workout is by Mensheath.com, and it pushes your upper and lower body to its limits through a variety of dumbbell exercises. Only dumbbells are required and it is fantastic for stimulating hypertrophy and building muscle. Each set is given as a time rather than a number of reps. You should be giving your all and trying to use correct form during these high-intensity periods. For each exercise, complete 8 sets, with each set including 20 seconds of high-intensity reps and 10 seconds of reps. Between each exercise, take a 2-minute break.

• Dumbbell Goblet Squat
• Single Arm Dumbbell Row
• One Arm Dumbbell Swing
• Dumbbell Lunge
• Incline Dumbbell Press
• Renegade Row

Jump Rope Finisher

This is a workout by MensFitness.com, and it really embodies what HIIT is all about. It pushes your entire body over short intervals, once again requires essentially no equipment other than a jump rope. You complete the circuit 4 times, with a minute in between each interval.

• 45 Mountain Climbers
• 25 Pushups
• 60 Seconds of Front Plank
• 60 Seconds of Jump Rope

Sprint Interval Training

The beauty of HIIT is often in its simplicity. This sprinting HIIT workout involves no equipment, just determination. For this HIIT workout, you sprint 75 yards, followed by a minute of rest. Repeat this 15 times and you have an effective fitness-improving circuit.

If you haven’t tried HIIT before, they could prove a valuable tool in you workout arsenal. They have shown to give fantastic results for less time for both newer and more veteran trainers.