Whether you're short on time and looking for a quick full-body HIIT workout, or you want to mix up your next strength session with some fun finishers. Just grab one of your best adjustable dumbbells (or any dumbbell) and try these four exercises. The best part is, you'll get your heart rate up. It gets your heart rate up and allows you to target all the major muscle groups in your body.

The workout, designed by fitness coach Aubrey Eddington, works the body through four to five rounds of four different exercises. Eddington writes, "It can be used as a warm-up, a workout finisher when time is short, or just for fun."

As a reminder, if you are just starting to exercise (or returning to exercise after an injury), it is recommended that you check your form with a personal trainer before adding weight or reps to your workout. Exercising with poor form can put you at risk of injury.

For more information. The workout consists of four to five rounds of the following four exercises. Aubrey recommends performing 10-15 reps of each exercise, with a 60-second rest between each round.

Place the dumbbells on the floor between your feet, feet hip-width apart, keeping your back flat, push your hips back and lower your left arm. Grasp the dumbbell handle with your left hand, stand and extend your hips, extend your knees, shrug your left shoulder, swing the dumbbell upward, and thrust your arm overhead. Imagine your navel sucking into your spine. Lower the dumbbells to the floor in a controlled manner. Perform one rep on each side.

Click here to learn how to do the snatch with proper form to maximize muscle growth.

A goblet squat is the same as a regular squat, but you hold heavier weights in front of your chest. To perform a goblet squat, get into a regular squat position, feet slightly wider than hip-width apart, and focus on your core.

Place a dumbbell or kettlebell against your chest and hold it with both hands like a goblet. Squat down with core strength, hips back on the heels and chest out. Return to the starting position with strength from the heels.

Read what happens when you do 100 goblet squats a day for a week.

For this exercise, first kneel on your knees with dumbbells on your chest with both hands. From the kneeling position, step one foot forward with the knee bent and press the floor to lift your weight. Return to the kneeling position, remaining in a low squat position. On the next rep, lead the other leg and continue alternating sides until all reps are completed.

Throughout the exercise, keep your core engaged and keep your squatting posture as low as possible.

For this exercise, begin by lying on your back, legs extended, and holding dumbbells behind your head with outstretched arms. Engage your core, crunch up, lift your legs to the ceiling, and lift your head, neck, and torso while lifting the dumbbells until they touch your feet (it does not matter if they do not touch completely). Using your torso, bring your legs and arms back to the floor, do a dumbbell pullover, and slowly and controlled lower the dumbbells behind your head while keeping your hands outstretched. This is one rep. [23] [24] Aubrey's workout is designed to target all the major muscle groups of the body and get the heart rate up. Because the reps are relatively small, it is worth using heavier dumbbells for this workout. The weight of the dumbbells should not force you to change your form.

This workout follows the HIIT pattern (High Intensity Interval Training). HIIT training involves performing intense exercises all at once, followed by recovery. Therefore, it is important to lower the dumbbells to the floor between each set and rest for one minute. HIIT training is a great way to get your heart rate up and burn more calories than regular weight training because your metabolic rate remains elevated after the workout is over.

Studies (open in new tab) have also found HIIT training to be an effective way to lose fat, even though the workouts are done in relatively short intervals. It has also been proven to increase muscle mass in certain individuals (opens in new tab).One of the main benefits of HIIT training is that you don't have to spend hours in the gym or on a treadmill to see results.