Finding ways to exercise is important, even when time is short Even if you can't make it to the gym for long periods of time, dumbbells and a 30-minute high-intensity workout can help you tone your muscles and achieve your fitness goals

You can use two fixed-weight dumbbells for this routine, but if you train at home regularly, it is worth investing in a set of the best adjustable dumbbells These dumbbells combine multiple weights into one for easy storage, allowing you to vary the load slightly between exercises or as you gain strength

With the weights by your side, you're ready to tackle a short strength-building session with the fitness duo Juice & Toya The goal is to complete the target number of reps for each exercise within 60 seconds

Once all reps are completed before the timer runs out, you can take a quick break A good rule of thumb is to train for 40 seconds, rest for 20 seconds, and then begin the next movement After completing all three exercises in a group, recover for 30 seconds before starting the round again

If you are unsure which weight to choose, for reference, Toya trains with two 10-pound dumbbells, while Juice alternates between a 20-pound set and a pair of 25-pound dumbbells If you want to adjust the intensity of the routine, you can increase or decrease the load or number of repetitions for each movement

This is an intense routine designed to work the muscles hard in less than 30 minutes One of the reasons this training is so effective is because of the EMOM arrangement, a type of high-intensity resistance training (HIRT)

This makes it ideal when time is short but you want to strengthen all the muscles in your body While Juice & Toya's routine targets the upper body, the two use several compound exercises that work multiple muscles at the same time, so you can work your core muscles as well

The trunk plays an important role in many exercises and everyday tasks like walking and lifting because it is involved in balance, stability, and posture It also helps in movements like dumbbell presses that prevent the back from bowing

But there is another reason why juice-and-toya workouts are a great way to achieve fitness goals when time is tight By minimizing rest periods, the heart rate is increased, which burns more energy than if done at a steady pace

Maintaining this high heart rate for extended periods of time has a long-term impact on your metabolism, or the amount of energy you expend throughout the day Therefore, in less time than it takes to stream one episode of your favorite Netflix show, you can pack in a lot of muscle-building, fat-burning exercises

Furthermore, it's an effective way to train if you want to develop visible abdominal muscles Since you need to reduce belly fat, but not spot fat, this metabolism-boosting workout is also a great complement to an efficient standing abdominal workout