Maybe you are just starting out in strength training and are looking for an effective workout with weights Or maybe you are an experienced lifter looking for a change in routine Either way, this short dumbbell routine is an ideal way to work your muscles and strengthen your entire body

When training at the gym, a collection of multiple weights allows you to switch between heavier and lighter dumbbells depending on your movements But for training at home, it is worth investing in the best adjustable dumbbells, which combine multiple weights, are easy to store, and allow you to increase the load as you get stronger

However, before attempting this routine by personal trainers Juice & Toya, it is important to make sure that you are lifting a load that will load your muscles to complete a set, but not affect your form By doing so, you will not only maximize the effectiveness of your training and build muscle, but also protect yourself from injury

Because you use weights that are challenging for your body, you can adjust the intensity by varying the load, making this routine ideal for beginners and experienced lifters In addition, if you want to increase the challenge, Juice will demonstrate some modifications [The routine includes 10 different exercises and repeats the circuit twice However, instead of training for a short time and resting, you train for 20 seconds, hold a pause for 10 seconds, train for another 20 seconds, and then rest for 10 seconds One of the reasons it is so effective, despite taking only 25 minutes [including warm-up], is that it is a technique designed to seriously challenge your muscles However, it also uses a technique known as high-intensity resistance training (HIRT)

This involves training intensely for a short period of time with minimal rest Typically, a 40-second training session is followed by a 20-second rest period

If you are new to HIRT, it is very similar to high-intensity interval training (HIIT) workouts, but it is not cardio-based and focuses on muscle-building movements However, both are designed to provide a full-body workout even when time is short

Intense exercise raises the heart rate and therefore consumes more energy during exercise, but keeping the heart rate high (because there is little time to recover) can increase metabolism (the amount of energy expended throughout the day)

In other words, you are working your muscles intensely, improving your cardiorespiratory fitness, and burning fat all in one routine The Juice & Toya routine is also ideal if you want to use progressive overload training techniques

Of course, such intense workouts are likely to cause delayed onset muscle soreness (DOMS) the next day Muscle training causes small tears in the muscle fibers, which the body must repair to grow and strengthen the muscle Getting good rest, stretching, and getting enough protein in the diet can help the symptoms