1.0 DUMBBELL
HIIT WORKOUT PROGRAM
A DIFFERENT LEVEL OF INTENSITY
THE BAR HAS BEEN RAISED
This workout program is an upgrade to bodyweight HIIT workouts with raised volume, resistance and intensity. A program that takes standard HIIT workouts to another level.
If you are looking to shed fat, build muscles, get toned and elevate your fitness without having to spend hours cluelessly in the gym or browse through countless videos on Youtube, this is it!
A program that has been meticulously designed and structured to provide convenience, enjoyable & efficient 8-week fitness journey.
OVERVIEW
OF THE WORKOUT STRUCTURE
HIIT TRAINING STYLE
(High Intensity Interval Training)
RESISTANCE TRAINING
TIMED SET FORMAT
DIFFERENT INTENSITY LEVEL GUIDES
(Easy, Intermediate & Hard)
8 DIFFERENT WORKOUTS
(Progressive overload & complexity of the exercises)
TIME:
Each workout session will last no longer than 40 minutes.
(Given that you strictly follow the guide)
FREQUENCY:
Recommended to workout at-least 3 times a week but no more than 5.
(This is highly dependent on your current level of fitness as well your
participation in other physical activities/workouts/sports.)
YOUR TRAINER
Anmol Rai
Personal Trainer & Nutritionist
Farnborough, Hampshire, UK
W: kineticsteps.com
E: [email protected]
P: (+44) 07525 293 182
PRICE:
8 WEEK DUMBBELL HIIT PROGRAM
ONE TIME PAYMENT OF
FAQ
Most frequent questions and answers
You will have 10 weeks of access to the app to complete the program upon registration. After this period, you will no longer have access to the app. However, you can save/print the workouts during the course of this program.
If you are dumbbells are too heavy for you to carry out certain exercises as demonstrated, you may need to regress it down to just one dumbbell.
If your dumbbell is on the lighter side, you can increase the intensity level by increasing the difficulty level (interval timer). For example, instead of doing it for 30 seconds of work : 15 seconds rest, you may increase it to 40 seconds work : 10 seconds rest.
The simple answer is no. The timers given are a set of guidelines which you can follow to have a little more structured workout session. If you feel the need to adjust the times to your needs, you definitely can. However, please do make sure you’re working at an optimal level.
This depends on you. Recommendations and guidelines are provided for optimal results. 4 days of main HIIT workouts spread out through the week, 2 days of active recovery and a day of full passive recovery. (given that you are not doing any other strenuous exercises).
Of course! However, be mindful about the amount of stress you are putting on your body. If you are carrying out different strenuous high intensity workouts, you may want to reduce the frequency of this workout or vice versa. Listen to your body.
I will say, listen to your body. If there are certain exercises you cannot perform (with proper technique), I would regress it down into a more doable and simpler version. For example, if you can’t perform certain exercises like lunges or overhead shoulder press with two dumbbells, just use one and slowly progress it.
If you still need help or more guidance, always reach out to me. Last thing you want is an injury from performing exercises with poor technique/form. You may send me a message via app or whatsapp and I will do my best to get back to you asap.
One of the good things about this program is that you have the freedom of scheduling the workouts on the days that works best for you. If you miss or are not able to carry out your workout as planned on certain days, make it up on another day or reschedule your days better to avoid similar issues again.
Upon request, I can schedule your workouts for your on the set days if that makes it any easier and convenient for you!