Treino HIIT para fazer ao Domingo de manhã com 2 halteres

HIIT workout to do on Sunday morning with 2 dumbbells

Starting the day with energy and taking advantage of Sunday for a short but intense workout is a great way to work your body and stimulate your metabolism. HIIT (High Intensity Interval Training) training is perfect for those who want to maximize results in a short amount of time, and adding dumbbells helps to intensify the effort, working the muscles effectively. In this article, we will suggest a HIIT workout to do on Sunday morning, using only two dumbbells, and that can be done anywhere.

Benefits of HIIT Training with Dumbbells

HIIT is known for increasing fat burning and improving cardiovascular fitness, thanks to high-intensity intervals followed by short rest periods. Incorporating dumbbells into your workout helps activate your muscles, ensuring you work both your cardiovascular and strength skills.

  • High Calorie Burn: HIIT is efficient at burning calories, which makes it ideal for those looking to lose fat or maintain their weight.
  • Muscle Strengthening: Dumbbells add resistance, allowing your muscles to work harder during each exercise.
  • Improved Cardiovascular Health: The intensity of HIIT strengthens the heart and lungs, improving endurance.

Suggested reading: Also see our article on how to improve your fitness with short - duration HIIT workouts to understand more about the benefits of this modality.

Training Structure

For this workout, we will use a 5-exercise routine, performed for 40 seconds each, with 20 seconds of rest between each. Complete 3 to 4 rounds, depending on your fitness level.

Equipment: 2 dumbbells (choose a weight that allows you to perform all exercises with good form)

Duration: 20 to 25 minutes (3 to 4 rounds)

Intensity: High

The Training

  1. Squat with Shoulder Press

    • Keep your feet shoulder-width apart and hold the dumbbells next to your shoulders.
    • Lower into a squat until your thighs are parallel to the floor, then come up and, when you reach the top, press the dumbbells above your head.
    • 40 seconds of execution, 20 seconds of rest.
  2. Alternating Arm Lunges

    • Place one foot forward and descend into a lunge, keeping the other knee almost touching the floor.
    • Alternate arms with each repetition, lifting the dumbbell in the arm opposite your front foot.
    • 40 seconds of execution, 20 seconds of rest.
  3. Dumbbell Row

    • Lean your torso forward, keeping your back straight.
    • Pull the dumbbells towards your chest, keeping your elbows close to your body, and lower them slowly.
    • 40 seconds of execution, 20 seconds of rest.
  4. Dumbbell Swing

    • Hold one of the dumbbells with both hands.
    • With a movement of your hips, swing the dumbbell up to shoulder height, using your body's momentum.
    • 40 seconds of execution, 20 seconds of rest.
  5. Push-ups with Rowing

    • Adopt the push-up position with the dumbbells in your hands.
    • Do a push-up and, as you go up, pull one of the dumbbells to the side of your body.
    • Alternate sides with each repetition.
    • 40 seconds of execution, 20 seconds of rest.

After completing all exercises, rest for 1 to 2 minutes before starting the next round.

Suggested reading: For those looking for more variety, check out our article on 5 exercises to tone your body at home with dumbbells and discover other options for your workout.

Tips to Maximize Your Workout

  1. Warm up before you start: A good 5 to 10 minute warm up helps prepare your muscles and reduces the risk of injury.
  2. Choose the right dumbbell weight: If you feel like you can't maintain proper form, try lighter dumbbells.
  3. Keep your breathing controlled: Inhale during the phase of least effort and exhale during the phase of greatest effort to maintain stability.

Suggested reading: If you are new to HIIT training, our article on how to adapt HIIT training to your experience level may be helpful in finding the right intensity.

Finish with Stretches

Don’t forget to take a few minutes to stretch after your workout. Your muscles will be tight from the intensity, and stretching helps relieve tension, speeding up recovery.

With this Sunday morning HIIT workout, you’ll strengthen your body, improve your endurance, and start your day with an extra boost of energy. Remember, consistency is key to achieving good results over time.

The Ideal Week of Workouts – Meaning of Each Day and Exercise Suggestion

Having a training plan that aligns with your weekly pace helps you stay consistent and make the most of each day. Let’s see how you can adapt your training to suit the energy of each day of the week:

Monday – New Beginning, Motivation

Monday marks the beginning of the week, ideal for setting a strong and motivating pace. After the weekend's rest, the body is ready for an intense workout.

  • Workout suggestion: Leg and Glute Focused HIIT – Perform exercises like jump squats, lunges, and step-ups to activate your legs and get your week off to a good start.

Tuesday – Focus and Determination

On this second day of the week, your energy levels start to stabilize. Tuesday is a great day for weight training, allowing you to build strength and work your muscles more deeply.

  • Workout suggestion: Upper Body Strength Training – Perform exercises such as push-ups, shoulder presses and dumbbell rows, focusing on your shoulders, chest and back.

Wednesday – Midweek, Persistence

The famous “midweek” is the ideal time for resistance training that stimulates cardio and keeps your metabolism high, perfect for helping to recharge your batteries and stay focused.

  • Workout suggestion: Low-Intensity Interval Cardio Circuit – Alternate between cardio exercises like mountain climbers, burpees and jump rope with short breaks to build endurance.

Thursday – Overcoming and Consistency

With the end of the week in sight, Thursday represents a time for consistency and overcoming. A muscular resistance workout helps keep motivation high.

  • Workout suggestion: Full-Body Functional Workout – Incorporates functional exercises with dumbbells, such as swings, thrusters, and rows. These movements work the body as a whole, helping with endurance and toning.

Friday – Intensity and Decompression

On Fridays, the energy starts to change, as the weekend is approaching. An intense but quick workout allows for high calorie expenditure, giving a feeling of mission accomplished before resting.

  • Workout suggestion: High-Intensity HIIT with Core Focus – Perform exercises like planks, dumbbell crunches, and Russian twists to strengthen your core and prepare your body for the weekend.

Saturday – Active Recovery and Mobility

Saturday is a day for active recovery, helping the body relax while working on mobility and flexibility. This reduces the risk of injury and improves performance.

  • Workout suggestion: Yoga or Pilates – A gentle stretching and muscle strengthening workout to aid recovery, including poses that work on joint mobility and stretch muscles.

Sunday – Reflection and Renewed Energy

Sunday is the ideal day to reflect on the week, relax and do a light workout that allows you to start the new week with renewed energy.

  • Workout suggestion: HIIT Training with Dumbbells (as described above) – Perform the workout described above, ideal for activating your body and preparing you for a new week of training.

Suggested reading: Also check out our guide on how to plan a balanced weekly workout routine for tips on how to stay consistent without overworking your body.

With this weekly approach, your body will benefit from varied workouts, working different muscle groups and keeping you motivated. Remember that rest and recovery are just as important as training, so always adjust the intensity according to your needs and experience level.

Other Recommended Readings on the Blog:

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