HIIT circuit · one pair of dumbbells
Six stations, thirty to forty-five seconds of work, fifteen to thirty seconds of rest, four rounds. One pair of dumbbells and a rope is the whole setup, which is why this one survives contact with a real week.
HIIT is genuinely time-efficient, but it is not magic: the "afterburn" effect is real and small. Treat this as a way to get resistance training and conditioning done in twenty-five minutes, not as a way to out-train your diet.
HIIT circuit · one pair of dumbbells
Best when you have 25 minutes and one pair of dumbbells.
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For total calories burned per session they are similar; HIIT just takes less time. Pick whichever you will actually keep doing week after week.
Two or three times a week is plenty. It is demanding to recover from, and doing it daily tends to eat into your lifting sessions.
One pair you can press for twelve hard reps works for everything here. Adjustable dumbbells are ideal, since squats need more weight than presses.
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