Interval training is where you alternate between periods of high intensity exercise and periods of low intensity exercise or complete rest. Trainees have been steadily switching over from boring, steady state cardio, to high intensity interval cardio.

However, we can take interval training to the next level by performing dumbbell interval. Dumbbell intervals are where you choose a whole-body dumbbell exercise such as the Dumbbell Snatch or Swing, and perform this exercise with interval training.

The following are 6 reasons why I love this method:

1) Dumbbell Intervals Makes me a Better Athlete

I come from a martial arts background. When you’re sparring (practice fighting), you don’t maintain a barrage of punches for a full 3 minutes. Instead, you go all out for 30 seconds, then pull back. It’s a constant balance between offense and defense. And so interval training helps you move the way you would move during sports. When you add in the element of resistance exercise, you get the simulation of a real game – holding a ball and moving through opponents at a fast pace – over powering your opponent on the ground – or moving from one end of a court to another at an extremely fast pace. Sports combine cardiovascular exercise and strength endurance training. Your workouts should follow this approach as well.

2) Dumbbell Intervals Allow me To Get it Done Fast

Here’s the thing, just like you, I have a busy lifestyle. For individuals that have family, work, or school responsibilities (some people have all three!), Dumbbell Intervals allow you to exercise within an extremely short period of time. No one has ever said “I’m going to do Dumbbell Intervals for an Hour!” Trust me, you won’t even last 10 minutes for your first time. Most of my Interval workouts last around 12-20 minutes. The shorter the workout, the more I’m able to push myself.

3) Dumbbell Intervals Boost your Metabolic Rate

We all know that high intensity cardio does wonders for your metabolic rate. Now, if you pushed yourself even harder with Dumbbell Intervals, imagine how high you’d raise your metabolic rate! If you at the same amount of food as you did when you were not performing dumbbell intervals, then the fat would literally melt off your body.

4) Dumbbell Intervals Can be Done at Home

I hate the gym for a number of reasons – distractions (girls!), not being able to get to the free weights on busy days, driving down to the gym is annoying, the locker rooms smell, the locker rooms have old naked gay guys walking around, etc. So, I like to work out at home. All you need is to purchase a set of dumbbells, and you’re on your way! Training at home offers me a ton of benefits including privacy, no distractions, no need to drive down anywhere, and no smelly locker rooms.

5) Dumbbell Intervals allow me to Stick to my Program

Interval training is fun and exciting. And so, when something is fun and exciting, I tend to stick to it. I rarely ever stick to a program for more than 3 weeks. But I’ve been doing dumbbell interval training for months! I might do it once a week and mix it with some other forms of training, or I may perform intervals up to 3 times a week! The bottom line is that this intense form of exercise is fun. It’s challenging and it’ll really humble you down. You won’t be running on some treadmill for 30 minutes at a time. You’ll be pushing yourself to the maximum for just 10 minutes a day!

6) Dumbbell Intervals Save me Money

Well, for one thing I’m not going to some noisy and smelly gym. But a lot of people think that dumbbells are expensive. They’re not, especially if you purchase them second hand. Go to eBay or Craigslist and you’ll find lots of people trying to sell off their equipment at rock bottom prices.

Hopefully these 6 reasons have convinced you to start incorporating Dumbbell Intervals into your training program.