Besides using your own bodyweight for interval workouts, you can also build some strength by incorporating weights into your routine. Interval training with weights isn’t a substitute for strength training. They are two totally different things with their own set of benefits. For example, strength training does precisely that – builds strength. You increase the weights as you become stronger. Interval training with weights uses light weights and is good for boosting the metabolism, burning fat, and breaking the plateau many of us reach after performing the same workouts over and over.
Things to keep in mind when interval training with weights
- Choose a light enough weight to perform several repetitions (at least 10 – 20 reps per set)
- Focus on your form with each exercise
- Use a full range of motion
When performing each exercise, you should be focusing in on a target muscle group. Do between 10 – 20 reps, rest for 1-2 minutes, then move on to the next exercise. You can do this for at least 3 sets. If you don’t have a weight set or access to a gym, a good set of dumbbells and a bench or stability ball will work great.
Types of exercises you can use in your intervals
- Squats with dumbbells
- Lunges with dumbbells
- Hammer curls
- Dumbbell chest press
- Tricep kickbacks
- Bent over rows
- Dumbbell deadlifts
Below is a great example of how to use interval training and weights.
