Boost metabolism and fat burning, as well as build lean muscle in one time-saving routine, it’s always fun to mix things up now and then. The next time you’re in the gym, whip out this dumbbell routine with spin bike intervals.

The combination of cardio and strength is key to a super, fat-scorching workout that also saves time. By alternating between different muscle groups and exercises, the body can be taxed in a variety of ways to maximise calorie burn and muscle fatigue.

Combining resistance training exercises with sprint intervals will encourage strength and muscle building improving cardiovascular endurance and maximising calorie burn. Use at least one set of dumbbells and a spin bike.

How to: Perform the strength exercises in Circuit A, then immediately jump on a spin bike and complete the intervals as prescribed. Repeat for a total of three rounds. Rest for two full minutes, then move on to Circuit B.

Circuit A

  • Squat to Shoulder Press x15
  • Alternating Reverse Lunge x20 (total)
  • Bent-Over Row x15

Spin Intervals:

  • 30 sec seated sprint
  • 10 sec recovery
  • Repeat for two minutes then return to strength exercises.
  • Complete three rounds.

Circuit B

  • Lying Chest Press x15
  • Standing Triceps Extension x15
  • Push-Up with Shoulder Tap x10

Spin Intervals:

  • 30 sec standing heavy hill
  • 10 sec recovery
  • Repeat for two minutes then return to strength exercises.
  • Complete three rounds.

Squat to Shoulder Press:

How to:

  • Stand holding dumbbells in front of your shoulders, palms facing in.
  • Lower into a squat (A), then return to standing and extend your arms, pressing the weights overhead (B).
  • Return to the starting position and repeat.

Related article: Upper-Body Push Workout For Better Delts, Pecs And Triceps With This One Routine

Alternating Reverse Lunge:

How to:

  • Stand holding dumbbells down at your sides (A).
  • Take a large step back with one foot and lower into a lunge (B).
  • Bring the back foot back to the starting position and repeat with the opposite leg.
  • Continue alternating for all reps.

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Bent-Over Row:

How to:

  • From standing, hinge forward from the hips and hold the weight straight down in front of you, palms facing (A).
  • Bend your elbows and pull the weights up to your sides, squeezing your shoulder blades at the top (B).
  • Lower back down and repeat.

Related article: These Exercises Will Take Your Calisthenics Workout To The Next Level

Lying Chest Press:

How to:

  • Lie on your back on the floor and hold the weights out to your sides with arms bent to 90 degrees (A).
  • Extend your arms and press the weights above your chest (B).
  • Lower back down and repeat.

Related article: Cardio Workout For People Who Want To Improve The Whole Body With One Machine

Standing Triceps Extension:

How to:

  • Stand holding one end of a dumbbell with both hands above your head (A).
  • Bend your arms and lower the weight down behind your head (B).
  • Extend your arms to return to the starting position and repeat.

Related article: Try These Two Timesaving Workouts To Shape Your Body And Keep Yourself Healthy And Fit

Push-Up with Shoulder Tap:

How to:

  • Begin in a high plank position with feet set apart for balance.
  • Perform a push-up (A) and touch one hand to the opposite shoulder at the top of the movement (B).
  • Repeat on the other side.
  • Continue alternating for all reps.