How to Do Burst Training With Light Dumbbells

Burst training, also known as interval training, combines short bursts of speed or movement with rest periods. Workouts tend to be short and intense. An example of a simple burst training routine includes walking for five minutes, followed by a short burst of running for two minutes, followed by five more minutes of walking. Adding light dumbbells to this simple burst training routine increases the intensity even more.



When choosing dumbbells for burst training, start with 2-pound dumbbells for women and 5-pound dumbbells for men. As your strength and fitness increase, step up the weight.

Things You'll Need

  • Light dumbbells
  • Stopwatch (optional)
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Instructions

    • 1

      Decide between timed or paced burst training. Timed training involves using a stopwatch for short bursts of increased intensity. Routines are based on cycles of time, such as five minutes of light activity followed by two minutes of intense activity. Paced burst training is based on distance or steps. After walking 50 steps, break into a full run for 15 seconds, counting out loud, before slowing to an easy walk for another 50 steps.

    • 2

      Grab your light dumbbells and go outside. When burst training outside, hold the dumbbells and swing them gently during the slow portion of the walk. When it comes time to burst, hold the dumbbells close to your body and hold them tightly so you don't drop them. An alternative would be to stop and walk in place during the burst. Use the light dumbbells to do fast arm curls or overhead presses to raise your heart rate, then return to walking.

    • 3

      Push yourself harder with indoor burst training. During indoor training, you can put the dumbbells next to or in front of the treadmill or elliptical during the relaxed portion of the routine. When it comes time for the burst, pick up the light dumbbells to increase your heart rate.

    • 4

      Use heavier dumbbells to increase the intensity. During the first burst workout with light dumbbells, you may notice the weight is too light to make much of a difference in workout intensity. Next time, pick up slightly heavier dumbbells. Continue to increase the dumbbell weight as your fitness level improves.