Grab a single 10-25 pound dumbbell and fry fat fast with this anytime, anywhere HIIT workout! Shoot to get at least 5-10 reps every 20-second work period. The only exceptions are the getup drills where a more time-based focus makes sense. If you're getting 5 reps or less, the bell is too heavy. Once you can do 10+ reps every set, increase the weight by 2.5 to 5 pounds. But don't overthink it. The most important thing is to use max effort without losing form or focus.