Two dumbbells, three exercises, and 10 minutes

Never think you don’t have enough time for exercise. With just 10 minutes and a pair of dumbbells, you can do a full-body workout using a variation of high-intensity interval training (HIIT) called low-volume HIIT.

Regular HIIT consists of short bursts of intense physical effort followed by rest, repeated multiple times. HIIT workouts typically involve four or more exercises, depending on the routine, and last from 15 to 30 minutes, compared with up to an hour for most traditional, non-HIIT workouts.

With low-volume HIIT, you perform only a few sets of two to four exercises, so the routine can be completed in 10 minutes or less. “But the key is that you have to put in the necessary effort,” says physical therapist Vijay Daryanani with Harvard-affiliated Spaulding Rehabilitation Network. “You have to crush it during that time.”

Compound exercises

Low-volume HIIT workouts center on compound exercises, movements that work several major muscle groups simultaneously. “They should work both the upper and lower body, so you get the most out of every move,” says Daryanani.

 Begin with dumbbells that are heavy enough that you can complete only 10 to 12 repetitions (reps), with the last reps being difficult to finish. “If you can do more, increase the weight,” says Daryanani. “It’s also fine if you can only complete five or six reps as long as you are squeezing out that last one.”

Low-volume HIIT also requires keen attention to form and execution. "Since you work out for such a brief period, you have to ensure you maximize the moves for efficiency and safety," says Daryanani. For this reason, he suggests first seeing a trainer to learn proper lifting techniques.

Also, check with your doctor if you have any issues that may make high-intensity exercise unsuitable, such as a heart condition, joint problems, a recent injury, or restricted mobility.

Three-exercise routine

When you are ready, here’s a three-exercise low-volume HIIT routine that Daryanani recommends. Completing three rounds, with a 30-to-45-second rest between each exercise, should take about 10 minutes.

Keep in mind that low-volume HIIT is intense, so you may have to ease into it. “Go slowly at first to reduce the risk of injury,” says Daryanani. “You initially may only be able to do two rounds, or you might need longer rest breaks so it takes longer than 10 minutes to complete, but that’s okay. As you progress, you’ll be able to do more in less time.” And always stop if you experience pain or discomfort during or right after the exercises.

Lying overhead extension

This move engages the core, shoulders, and chest.

1. Lie on your back on a workout bench or the floor, holding a dumbbell in each hand. Press the dumbbells straight up above your shoulders with your arms fully extended.
2. With your feet together, lift your legs to a 90° angle to your body to engage your core. Keep them there throughout the exercise.
3. Keeping your upper arms still, bend your elbows to lower both weights until they are beside your head.
4. Pause and then push the dumbbells back up to the starting position to complete one rep.

Squat thruster

This exercise works the legs and shoulders, and the up-and-down movement gets the heart pumping.

1. Stand with your feet shoulder-width apart and hold each dumbbell at shoulder height, palms facing each other.
2. Keeping your back straight, squat as low as you can, or until your thighs are parallel to the floor.
3. Push through your heels to stand up powerfully, using the momentum to press the dumbbells overhead until your arms are fully extended.
4. Lower the dumbbells back to your shoulders and immediately descend into a squat for the next rep. Do all the reps in a continuous, fluid motion.

Squat curl

This works the thighs, upper arms, and core.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended down by your sides, palms facing forward.
2. Lower your body into a squat as if sitting in a chair. Go as low as is comfortable or until your thighs are parallel to the ground.
3. As you descend, simultaneously bend your elbows to curl the dumbbells up toward your shoulders, engaging your biceps.
4. Press through your heels to return to the starting position, standing with your arms at your sides, ready for the next rep.

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