High-intensity interval training (HIIT) promises big benefits—lean-muscle definition, high-calorie burn, greater aerobic capacity—in a short amount of time, but it comes at a cost. You have to work for it. Intense bursts of effort are followed by short rest periods to keep your heart hammering and metabolism torching calories long after the workout is over. So while they can be grueling, a HIIT workout is also accessible for beginners who are new to training and looking to burn fat and build muscle.
The idea is to prioritize compound moves that challenge multiple muscle groups at once without putting your joints in jeopardy. That’s exactly what Luke Zocchi, C.P.T., does in this circuit developed for Chris Hemsworth’s health and fitness app, Centr. “While most of these exercises are bodyweight-based, a couple can be done with dumbbells,” Zocchi says. Don’t have weights? Fill water bottles with sand, or backpacks full of books (just make sure both sides weigh the same).