No more excuses. You can no longer lie to yourself when you tell yourself that you don't have time to train. At least, not if you know the training with which you will train the whole body in 12 minutes.

HIIT workouts are a favourite of many for a myriad of reasons: they boost metabolism, improve our breathing capacity, and most importantly, they're as short as they are challenging.

If, in addition, we add a pair of dumbbells, we will have a very effective workout to strengthen our muscles and improve our resistance.

Today, in addition, it is not difficult to find a routine of this type. Social networks are flooded with them. What can be more complicated is finding a training designed by a true professional, that is safe and effective. But don't worry, we've done the work for you. Trainer Bradley Simmonds has the perfect workout on his Instagram account, and it only has 9 exercises.

What does the training consist of?

First, you will need to get a pair of dumbbells . Depending on your fitness level, you can take heavier or lighter ones. But if you are a beginner, you can use one of 2 or 3kg.

The training consists of nine exercises. You will work in periods of 30 seconds, resting for only 10 seconds, and you can do from 3 rounds to 5, if you are comfortable and want to continue.

1. Squat with thruster

This exercise works the quadriceps , glutes, and hamstrings. Start by standing with your feet shoulder-width apart and place the dumbbells at shoulder-width.

Keep the core activated and do a squat, until you are at 90º with respect to the ground. Push through the heels to come up and return to the starting position. As you come up, raise the weights over your head, and lower them back down to repeat the movement.

2. Unilateral deadlift

For this type of deadlift , it is recommended to use only one dumbbell. We leave one leg resting on the ground, with the knee bent, and with the opposite arm we hold the dumbbell. Bend your hips back and lift the leg that wasn't off the ground, extending it behind you. When half the time is up, we switch sides.

This exercise works the entire lower body, including the calves, lower back , hamstrings, and glutes. Requiring a lot of balance, it is also very effective for building core strength.

3. One Arm Snatch

It is a very common movement in disciplines such as CrossFit, since it is functional. The weight has to start the exercise on the ground and end above our head.

In the starting position, we will be standing, with our feet at the distance of the width of our shoulders and the dumbbell on the ground.

Doing a squat , we grab the dumbbell and drag it up as we go up, straightening our arm, so that our shoulder is in line with the dumbbell and we repeat the movement without dropping the dumbbell on the ground.

4. Deep squat

We place the weights on our shoulders and squat down as far as we can, then come back up.

5. Push the devil or devil press

As the name suggests, it's one of the most feared exercises in CrossFit . And it is normal that it is. But don't worry, you'll only do it for 30 seconds.

Get in a plank on the floor, with your hands resting on the weights, which should be at shoulder height.

Perform a push-up in which your chest should touch the ground, and jump up, bringing your feet to your hands.

Now, you'll perform a snatch-like movement, bringing the weights from the floor to overhead as you come up.

6. Lateral goblet lunge

For this exercise , we will only need one dumbbell, which we will take by its end, holding it at the height of our chest, fully attached to the body.

The starting position requires you to stand with your feet shoulder-width apart. Take a big step to the side, putting most of your weight on your heel, while your other leg stays straight.

Then push through the heel to return to the starting position. This exercise helps to acquire more strength, but also balance.

7. Lunge back

Keep the dumbbells on each side of your body. Take a step back and bend the knee of that leg until it almost touches the ground.

The front leg should be at a 90º angle. Push through the heel of your front leg to return to the starting position, alternating each side for the 30 seconds.

8. Lizard climbers

Get into a plank position, with your core activated . Jumping, take one of the legs to the side, resting the heel on the ground, right next to the arm. Quickly return the leg to its starting position, and do the same movement with the other.

9. Bicycle crunches

A classic among abdominal exercises . Sit on the floor, but keep your feet up. Put your hands on your head. Straighten one leg and bend the opposite knee toward your chest.

The goal is to touch the opposite arm to the bent knee, turning the torso. Perform the exercise alternating each leg and elbow.

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A quick and very effective workout that will undoubtedly keep you fitter than ever.