This full body dumbbell routine uses a combination of higher effort, followed by periods of recovery.  This is called interval training.  A Japanese researcher named Izumi Tabata conducted extensive research on interval training, Tabata workouts are very popular today.  His work was a game changer to the fitness industry, as it was always thought that the best way to burn fat was to perform long bouts of moderate intensity training that we call "cardio", which is actually low resistance exercise done repetitively over 20 minutes without stopping.  

You will experience faster-paced intensity intervals asking you to go all-out for three to four minutes, followed by isometric holds that are designed to help you recover.  

Experience several repeating on-off sequences is shown to improve your VO2 max.  This is our maximal aerobic capacity that is generally considered the best indicator of an athlete's cardiovascular fitness and aerobic endurance.

Some research suggests that VO2max improvements with HIIT are superior to those with endurance training.  For many of us, repetitive long-duration training is not comfortable. Interval training can be a great alternative!  This type of training will help generate better ATP production and train our muscular system to respond and contract more efficiently.  This research is so vast, but they found that interval training mimics the short-duration intense muscular work that is typically associated with resistance training and linked to pathways that stimulate growth.  

More muscle conditioning leads to better blood sugar regulation, which is great for your heart!

Amazon Products Used:
Yoga Mat:  https://amzn.to/2ZDSMrH
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM