September 18, 2026
ByMatthew Solan,
Former Executive Editor, Harvard Men’s Health Watch
- Reviewed byVijay Daryanani, PT, MS,
Contributor
Never think you don’t have enough time for exercise. With just 10 minutes and a pair of dumbbells, you can do a full-body workout using a variation of high-intensity interval training (HIIT) called low-volume HIIT.
Regular HIIT consists of short bursts of intense physical effort followed by rest, repeated multiple times. HIIT workouts typically involve four or more <a Since you work out for such a brief period, you have to ensure you maximize the moves for efficiency and safety," says Daryanani. For this reason, he suggests first seeing a trainer to learn proper lifting techniques.
Also, check with your doctor if you have any issues that may make high-intensity exercise unsuitable, such as a heart condition, joint problems, a recent injury, or restricted mobility.
Three-movement gets the heart pumping.- Stand with your feet shoulder-width apart and hold each dumbbell at shoulder height, palms facing each other.
- Keeping your back straight, squat as low as you can, or until your thighs are parallel to the floor.
- Push through your heels to stand up powerfully, using the momentum to press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to your shoulders and immediately descend into a squat for the next rep. Do all the reps in a continuous, fluid motion.
Squat curl
This works the thighs, upper arms, and core.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended down by your sides, palms facing forward.
- Lower your body into a squat as if sitting in a chair. Go as low as is comfortable or until your thighs are parallel to the ground.
- As you descend, simultaneously bend your elbows to curl the dumbbells up toward your shoulders, engaging your biceps.
- Press through your heels to return to the starting position, standing with your arms at your sides, ready for the next rep.
About the Author
Matthew Solan,
Former Executive Editor, Harvard Men’s Health Watch
Matthew Solan is the former executive editor of Harvard Men’s Health Watch. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical …
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About the Reviewer
Vijay Daryanani, PT, MS,
Contributor
Vijay Daryanani has worked for Spaulding Rehabilitation Hospital for over 25 years, with the last 12 years as a site supervisor overseeing two clinics in Marblehead, MA. He also has a personal training/life coaching company, V-Fit …
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View all posts by Vijay Daryanani, PT, MS
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