Build Muscle and Burn Calories by doing this HIIT with Weights (Top 4 Exercises)

Hiit with weights is a type of workout that involves short bursts of high-intensity exercise followed by brief periods of rest. This type of training can be done with or without weights, depending on your preference and fitness level.

If you want to do HIIT weight training, It’s important to choose a weight that is challenging for you, but not so heavy that it causes you to compromise your form. As with any type of exercise, it’s important to start slowly and gradually increase the intensity and duration of your workouts as you become more comfortable and confident.

It’s also a good idea to mix up your workouts and vary the exercises you do, as this can help to prevent boredom and keep your body guessing. As always, it’s important to warm up before you start your HIIT routine and cool down afterward to help prevent injury.

There are many benefits to incorporating weights into your high-intensity interval training (HIIT) workouts:

Improved cardiovascular fitness

HIIT workouts are known for their ability to improve cardiovascular fitness, and adding weights to your routine can make the workouts even more challenging and effective.

Increased muscle strength and endurance

By incorporating weights into your HIIT routine, you can also increase your muscle strength and endurance.

Greater calorie burns

HIIT workouts are known for their ability to help you burn calories quickly, and adding weights to your routine can help you burn even more.

Increased metabolism

HIIT workouts can help to boost your metabolism, and adding weights increase this effect.

Improved coordination and balance

By using weights in your HIIT routine, you can also improve your coordination and balance.

hiit weight

Some precautions to keep in mind when doing high-intensity interval training (HIIT) with weights:

  1. Choose a weight that is appropriate for your fitness level: If you are new to HIIT or have not exercised in a while, start with a lighter weight and gradually increase the weight.
  2. Use proper form: Proper form is essential to prevent injury and get the most out of your HIIT workouts. Make sure to keep your core engaged and maintain good posture throughout the exercises.
  3. Warm up before you start: It’s important to warm up before you start your HIIT routine to help prepare your body for high-intensity exercises. A 10-15  minute warm-up consisting of light cardio and dynamic stretches is usually sufficient.
  4. Take breaks as needed: HIIT workouts are meant to be intense, but it’s okay to take breaks as needed. If you need to catch your breath or rest for a moment, don’t be afraid to take a break.
  5. Stay hydrated: Dehydration can impair your performance and increase your risk of injury, so it’s important to stay hydrated before, during, and after your HIIT workouts. Be sure to drink plenty of water throughout the day.

1. Kettlebell Swing

Hiit with weights

The kettlebell swing is a dynamic exercise that involves swinging a kettlebell between your legs and then up to shoulder height. It’s a great exercise for building strength and power in your lower body.

To do the kettlebell swing, stand with your feet shoulder-width apart and the kettlebell a few inches in front of your feet. Hinge at your hips and bend your knees slightly to grab the kettlebell handle with both hands. Keeping your back straight and your core engaged, swing the kettlebell back between your legs, then explosively extend your hips and swing the kettlebell up to shoulder height. Allow the kettlebell to swing back down between your legs, and then repeat the movement.

2. Weighted Walking Lunges

Hiit with weights

Walking weighted lunges are a great way to add some intensity to your lower body workout and increase muscle strength and endurance. To do this exercise, you will need a pair of dumbbells or other weights.

To start, stand with your feet shoulder-width apart and the weights at your sides. Take a large step forward with one leg and lower your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat the movement with your other leg. As you lunge, continue to alternate legs and take small steps forward to create a walking motion. 

3. Dumbbell Renegade Rows

Dumbbell renegade rows

It is a compound exercise that targets your back, shoulder, and core muscles. To do this exercise, you will need a pair of dumbbells.

To start, set up in a plank position with your hands on the dumbbells and your feet shoulder-width apart. Keep your core engaged and your body in a straight line from head to toe. Without twisting your hips or rounding your back, row one dumbbell up towards your ribcage. Lower the dumbbell back down and repeat on the other side.

4. Goblet Squat

Goblet Squat

Goblet squats are a great exercise for strengthening your lower body, particularly your quadriceps, glutes, and hamstrings. To do this exercise, you will need a dumbbell to hold in front of your chest.

Start with your feet shoulder-width apart and the weight held at chest level with both hands. Lower your body as if you were sitting back in a chair, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position. This is the full-body HIIT workout with weights that will help you to achieve your goals and provide you with good results.


The HIIT workout brings to you a whole lot of benefits through a high-intensity workout regimen. With less time investment, you can get better heart functioning, burn extra calories, and get an optimum weight. This workout works on the principle of intense workout sessions followed by rest intervals. You can always gain maximum results in less time.

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