Some HIIT routines can last as short as 15 minutes, though be warned that these involve more intense workouts. Without a proper warm-up, you may sprain a leg or break your back. You can choose to perform HIIT with no equipment, but having some free weights on hand can help. You'll need an equipment that allows rapid movement—something like a center-mass dumbbell, perhaps. If you’ve ever used a dumbbell for fitness, you’ll easily notice that the center-mass variety is not your typical apparatus as the weight is concentrated in the middle rather than at the edges. This design promotes the use of both hands to incorporate various routines with relative ease and maintain muscle balance while training. The use of only one dumbbell also enables greater mobility and increases rep rate.
http://www.dumbbell2.com/fitness-dumbbell-enhances-efficacy-high-intensity-exercise-routines/
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