Incinerate Fat and Build Muscle With This Kickass Workout

Incinerate Fat and Build Muscle With This Kickass Workout

Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. We leave no muscle untouched with this workout| so grab a set of dumbbells between five and 25 pounds. Better yet| grab two sets u2014 so you can challenge yourself on a few of the moves with heavier weights. The more often and consistently you lift| the more you will be able to lift!

Directions: Warm up with five minutes of light cardio| then repeat each three-exercise circuit three times. Start with 10 reps of each exercise| building up to 15 reps of each move as you get stronger.

Click here for a printable poster of this workout.

| Plank and Rotate

Twisting in a plank position fires up the core and works those love handles.

  • Begin in a plank position holding a five-pound dumbbell in each hand| keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance.
  • Lift your left hand to the ceiling| twisting through your entire torso. Your pelvis will rotate| but keep it level.
  • Bring your left hand back to the floor| and repeat this action on the other side to complete one rep.
  • Do 10 to 15 reps to complete a set.

Use five- to eight-pound dumbbells.

| Single-Leg Scarecrows

Challenge your balance while working the small muscles that support your shoulder| known collectively as the rotator cuff. This move also makes for shapely upper arms.

  • Stand on your left leg| and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand| raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
  • Maintaining a strong sense of balance| rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
  • Do 10 to 15 reps| then switch legs lifting the left leg up| and stand on the right foot for another 10 to 15 reps to complete the set.

Use five- to eight-pound dumbbells.

| Squat| Curl| and Press

Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams.

  • Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat| keeping the weight in your heels| bringing your thighs parallel to the floor without letting your knees go beyond your toes.
  • Push through your heels to return to standing while bringing the weights to your shoulders| performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward performing an overhead press with the palms facing out.
  • Lower your arms back to your side to complete one rep.
  • Do 10 to 15 reps.

Use Use five- to 15-pound dumbbells.

| Lying Chest Fly

Work your pecs to give your chest a little lift while toning your low abs u2014 what is not to love about this multitasking move?

  • Lie on your back with your hips and knees both at 90-degree angles. Using your low abs| press your lower back into the mat. Raise your arms toward the ceiling| palms facing each other| keeping the elbow joint slightly bent.
  • Keeping your torso stable| open your arms out to the side until your elbows are about two inches from the floor.
  • Raise your arms back to the ceiling| bringing the weights together over your chest. This completes one rep.
  • Do 15 reps to complete a set.

Use five- to 10-pound dumbbells.

| Lying Overhead Reach

Work your shoulders and your abs with this exercise.

  • Lie on your back with your hips and knees both at 90-degree angles| using your low abs to press your lower back into the mat. Raise your arms toward the ceiling| keeping the elbow joint slightly bent.
  • Reach your arms overhead| bringing the dumbbells to tap the dumbbells on the floor above your head. Do not let your back arch away from the floor as your lower the weights.
  • Raise your arms back to the starting position to complete one rep.
  • Do 15 reps to complete a set.

Use five- to 10-pound weights.

| Seated Russian Twist

Work your muffin top and tighten your core with this simple move.

  • Sit with your heels about two feet from your butt| holding a dumbbell at your chest. Keeping your back straight| lean your entire torso back a few inches. You should feel your abs working to keep you upright.
  • Without rounding your spine| rotate your ribcage to the left| then return to center to twist to the right. This completes one rep.
  • Do 15 reps to complete a set.

Use five- to 15-pound dumbbells.

| Reverse Lunge and Press

This full-body toner gets the heart rate going| too!

  • Stand with your feet together| holding the weights at your shoulders with your palms facing out.
  • Step your left foot back coming into a lunge| making 90-degree angles with your front and back knee.
  • Push off your left foot| bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot| step back into the lunge to start your second rep.
  • Do 15 reps| then switch legs.

Use five- to 10-pound weights.

| Plank and Straight-Arm Kickback

Work your arms and abs together with this plank variation.

  • Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
  • Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
  • Do 10 to 15 reps with each arm.

Use five- to 10-pound weights.

| Weighted Squat

Increase the your weighs for this final exercise| and work up to using a 25-pound dumbbell.

  • Stand with feet a little wider than your hips| with toes pointed slightly outward| holding one dumbbell in both hands.
  • Sit back to squat| keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
  • Push through your heels to return to standing to complete one rep.
  • Do 15 reps.

Use a 15- to 25-pound dumbbell.

The Beginner-Friendly Workout That Will Increase Your Fat Burn

The Beginner-Friendly Workout That Will Increase Your Fat Burn

If the thought of strength training makes you squeamish but you’re ready to build some muscle, we have a plan for you. This beginner circuit workout will teach you basic exercises while toning you all over. Grab a set of dumbbells (we recommend 5 to 10 pounds) and get at it. If you don’t have weights, you can use soup cans or full water bottles u2014 seriously.

Directions: warm up with light cardio for five minutes (see our suggestions on the next slide), then repeat each three-exercise circuit two to three times, resting for 60 seconds between circuits as needed.

| Warmup: 5 Minutes

Take five full minutes to prep your body to work out. Get your blood flowing, pump your heart rate up a bit, and prep your muscles by mixing and matching these suggested moves. Do what feels good to your body u2014u00a0just keep moving. A solid warmup can prevent injury and decrease that annoying soreness that comes a day or two after working out.

  • Marching, running, skipping in place or around your house
  • Jumping jacks or cross jacks
  • Arm circles, big and small
  • Walking or running stairs
  • Jumping rope
  • Side shuffle
  • A little free-style dancing u2014 crank the music and groove

| Circuit One: Squat

Reps: 8-10

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes pointed out slightly. Hold your hands out in front of you for balance, as shown. Shift your pelvis back, bend your knees, and lower your hips as if you were sitting into a chair. You’re aiming to bring your thighs parallel to the floor, but don’t let your knees go beyond your toes. Your weight should be in your heels.
  • Press your heels into the floor to straighten your legs and return to standing. Squeeze your glutes when you’re standing to complete the exercise.
  • This counts as one rep.

This move works the thighs, butt, and core. Many exercises build on the basic squat, so it pays to master your form before adding weights and variations to your workouts. Practice by squatting onto the edge of a chair if you feel you need more guidance on form.

| Circuit One: Bent-Over Row

Reps: 10

  • Holding a dumbbell in each hand and standing with your feet hip-distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine u2014 not rounded.
  • Extend your arms out in front of you, keeping a slight bend in your knees.
  • Engage your abs and squeeze your shoulder blades together as you bend your elbows back bringing the weights to your torso. Keep your arms close to your torso.
  • Slowly lower the weights back to the starting position to complete one rep.

This exercise works the upper back, specifically the muscles between your shoulder blades, which tend to be weak from slouching at computers or hunched reading a smartphone.

| Cicuit One: Bird Dog

Reps: 5, each side

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs to your spine as you bring your left knee and right elbow together under your torso.
  • Keeping your torso stable and level, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
  • This completes one rep.

This exercise works the core and teaches the abs and back to work together to stabilize the torso. This move will help get your ready for planks, too.

| Circuit Two: Good Morning

Reps: 10

  • Stand with your feet hip-distance apart, and place your hands at the back of your head with your elbows opened wide. No slouching.
  • Pull your abs to your spine, and keep your back neutral while hinging at that hips, pressing your butt backward until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
  • Return to standing, squeezing your glutes when you are upright. This completes one rep.

This move works the entire back of your body (butt included!) and prepares you for deadlifts, which are done with dumbbells. So once you have the form down, you can add weights to this move!

| Circuit Two: Bicep Curl

Reps: 10-12

  • Start by holding a dumbbell in each hand at the sides of the body. Your knees should be slightly soft and your abs engaged.
  • Keeping your elbows close to your sides, slowly raise the dumbbells to the chest, rotating your palms toward you.
  • Moving with control, lower your back to the starting position.
  • This counts as one rep.

This classic move will tone your upper arm, but use your abs to keep your torso stable while lifting and lowering the dumbbells.

| Circuit Two: Dying Bug

Reps: 10 reps, alternating sides

  • Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
  • Pull your abs to your spine keeping your ribs and pelvis still as you lengthen your right arm and leg away from each other. While you are aiming to have your leg parallel to the floor, only go as low as you can while keeping your lower back from arching.
  • Return to the starting position, and repeat on the left side to complete one rep.

Don’t let the silly name fool you, this move is hard but the perfect challenge for a beginner. It’s a stability exercise that trains your abs to work while your arms and legs move. Slow and steady wins the race here; you have to actively engage your abs and monitor your stability. Get your form down and you will be ready for more ab exercises.

The Beginner-Friendly Workout That Will Increase Your Fat Burn

The Beginner-Friendly Workout That Will Increase Your Fat Burn

If the thought of strength training makes you squeamish but you’re ready to build some muscle| we have a plan for you. This beginner circuit workout will teach you basic exercises while toning you all over. Grab a set of dumbbells (we recommend 5 to 10 pounds) and get at it. If you don’t have weights| you can use soup cans or full water bottles u2014 seriously.

Directions: warm up with light cardio for five minutes (see our suggestions on the next slide)| then repeat each three-exercise circuit two to three times| resting for 60 seconds between circuits as needed.

| Warmup: 5 Minutes

Take five full minutes to prep your body to work out. Get your blood flowing| pump your heart rate up a bit| and prep your muscles by mixing and matching these suggested moves. Do what feels good to your body u2014u00a0just keep moving. A solid warmup can prevent injury and decrease that annoying soreness that comes a day or two after working out.

  • Marching| running| skipping in place or around your house
  • Jumping jacks or cross jacks
  • Arm circles| big and small
  • Walking or running stairs
  • Jumping rope
  • Side shuffle
  • A little free-style dancing u2014 crank the music and groove

| Circuit One: Squat

Reps: 8-10

  • Stand with your feet slightly wider than your shoulders| feet parallel or toes pointed out slightly. Hold your hands out in front of you for balance| as shown. Shift your pelvis back| bend your knees| and lower your hips as if you were sitting into a chair. You’re aiming to bring your thighs parallel to the floor| but don’t let your knees go beyond your toes. Your weight should be in your heels.
  • Press your heels into the floor to straighten your legs and return to standing. Squeeze your glutes when you’re standing to complete the exercise.
  • This counts as one rep.

This move works the thighs| butt| and core. Many exercises build on the basic squat| so it pays to master your form before adding weights and variations to your workouts. Practice by squatting onto the edge of a chair if you feel you need more guidance on form.

| Circuit One: Bent-Over Row

Reps: 10

  • Holding a dumbbell in each hand and standing with your feet hip-distance apart| bend at the waist. Keep your back parallel to the floor with a neutral spine u2014 not rounded.
  • Extend your arms out in front of you| keeping a slight bend in your knees.
  • Engage your abs and squeeze your shoulder blades together as you bend your elbows back bringing the weights to your torso. Keep your arms close to your torso.
  • Slowly lower the weights back to the starting position to complete one rep.

This exercise works the upper back| specifically the muscles between your shoulder blades| which tend to be weak from slouching at computers or hunched reading a smartphone.

| Cicuit One: Bird Dog

Reps: 5| each side

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs to your spine as you bring your left knee and right elbow together under your torso.
  • Keeping your torso stable and level| straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
  • This completes one rep.

This exercise works the core and teaches the abs and back to work together to stabilize the torso. This move will help get your ready for planks| too.

| Circuit Two: Good Morning

Reps: 10

  • Stand with your feet hip-distance apart| and place your hands at the back of your head with your elbows opened wide. No slouching.
  • Pull your abs to your spine| and keep your back neutral while hinging at that hips| pressing your butt backward until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
  • Return to standing| squeezing your glutes when you are upright. This completes one rep.

This move works the entire back of your body (butt included!) and prepares you for deadlifts| which are done with dumbbells. So once you have the form down| you can add weights to this move!

| Circuit Two: Bicep Curl

Reps: 10-12

  • Start by holding a dumbbell in each hand at the sides of the body. Your knees should be slightly soft and your abs engaged.
  • Keeping your elbows close to your sides| slowly raise the dumbbells to the chest| rotating your palms toward you.
  • Moving with control| lower your back to the starting position.
  • This counts as one rep.

This classic move will tone your upper arm| but use your abs to keep your torso stable while lifting and lowering the dumbbells.

| Circuit Two: Dying Bug

Reps: 10 reps| alternating sides

  • Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
  • Pull your abs to your spine keeping your ribs and pelvis still as you lengthen your right arm and leg away from each other. While you are aiming to have your leg parallel to the floor| only go as low as you can while keeping your lower back from arching.
  • Return to the starting position| and repeat on the left side to complete one rep.

Don’t let the silly name fool you| this move is hard but the perfect challenge for a beginner. It’s a stability exercise that trains your abs to work while your arms and legs move. Slow and steady wins the race here; you have to actively engage your abs and monitor your stability. Get your form down and you will be ready for more ab exercises.

Build Muscle and Boost Your Metabolism With This Weighted Workout

Build Muscle and Boost Your Metabolism With This Weighted Workout

Add some weights to your workout to build more metabolism-boosting muscle. This circuit workout will help you get sleek and strong.

Directions: Warm up with three minutes of light cardio, then perform each three-exercise circuit twice. Use five- to 10-pound weights. Cool down with three minutes of stretching.

| Circuit One: Goblet Squat

Reps: 15

  • Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels, push yourself up to the starting position.
  • Do 15 reps.

| Circuit One: Deadlift With Back Row

Reps: 15

  • Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights to your shins without rounding your back.
  • Keeping your back almost parallel to the floor and abs pulled to your spine, bend your elbows toward the ceiling, squeezing your shoulder blades together and performing a back row.
  • Maintain the position of your torso as you lower the weights back to your shins.
  • Squeeze your glutes to return to standing, keeping your back straight.
  • Do 15 reps.
  • | Circuit One: Bridge With Chest Press

    Reps: 20 presses, holding bridge

    • Start on your back with your knees bent and your feet hip distance apart. Holding weights by your chest.
    • Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
    • Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 20 reps.
    • Lower your pelvis down the mat to compete the set.

    | Circuit Two: High-to-Low Woodchop

    Reps: 12 each side

    • With feet slightly wider than hip distance apart, twist upward to the right, bringing the dumbbell above your head.
    • Exhale and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.
    • The move is a bit percussive, so focus on the rotation initiating in your torso.
    • Control the weight back up to the starting position to complete one rep.
    • Remember you are moving with force but also control. Don’t give into the momentum of swinging the weight around. Do 12 reps on each side.

    | Circuit Two: Reverse Fly

    Reps: 15

    • Holding a dumbbell in each hand with palms up, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
    • Exhale and raise both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the floor.
    • Do 15 reps for a set.

    | Circuit Two: Split Squat With Overhead Press

    Reps: 10 each side

    • Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
    • Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
    • Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.

    | Circuit Three: Bicep Curl With Side Lunge

    Reps: 20, alternating sides

    • Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders
    • Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
    • As you push off through your left foot to return to standing, perform a bicep curl.
    • Repeat on the other side for a total of 20 reps.

    | Circuit Three: Lawn Mower

    Reps: 20, alternating sides

    • Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
    • Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
    • Bend your knees and squat as you return to the starting position to complete a rep. Repeat on the other side, and continue alternating sides for 20 reps.

    | Circuit Three: Overhead Reach With Leg Lower

    Reps: 20, alternating legs

    • Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
    • Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
    • Inhale and return to starting position to complete one rep. Repeat on the other side, and continue alternating for 20 reps total.

Build Muscle and Boost Your Metabolism With This Weighted Workout

Build Muscle and Boost Your Metabolism With This Weighted Workout

Add some weights to your workout to build more metabolism-boosting muscle. This circuit workout will help you get sleek and strong.

Directions: Warm up with three minutes of light cardio| then perform each three-exercise circuit twice. Use five- to 10-pound weights. Cool down with three minutes of stretching.

| Circuit One: Goblet Squat

Reps: 15

  • Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat| push your hips back| bend your knees| and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels| push yourself up to the starting position.
  • Do 15 reps.

| Circuit One: Deadlift With Back Row

Reps: 15

  • Stand upright holding your dumbbells in each hand| with your palms facing in and your knees slightly bent.
  • Keeping your arms straight and knees slightly bent| slowly hinge forward| bending at your hips (not your waist)| lowering the weights to your shins without rounding your back.
  • Keeping your back almost parallel to the floor and abs pulled to your spine| bend your elbows toward the ceiling| squeezing your shoulder blades together and performing a back row.
  • Maintain the position of your torso as you lower the weights back to your shins.
  • Squeeze your glutes to return to standing| keeping your back straight.
  • Do 15 reps.
  • | Circuit One: Bridge With Chest Press

    Reps: 20 presses| holding bridge

    • Start on your back with your knees bent and your feet hip distance apart. Holding weights by your chest.
    • Squeeze your glutes as you push your pelvis toward the ceiling| coming into a bridge. Keep your ribs aligned with your pelvis.
    • Holding the bridge| press the weights to the ceiling directly above your shoulders for a total of 20 reps.
    • Lower your pelvis down the mat to compete the set.

    | Circuit Two: High-to-Low Woodchop

    Reps: 12 each side

    • With feet slightly wider than hip distance apart| twist upward to the right| bringing the dumbbell above your head.
    • Exhale and slice the weight diagonally across your body| ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.
    • The move is a bit percussive| so focus on the rotation initiating in your torso.
    • Control the weight back up to the starting position to complete one rep.
    • Remember you are moving with force but also control. Don’t give into the momentum of swinging the weight around. Do 12 reps on each side.

    | Circuit Two: Reverse Fly

    Reps: 15

    • Holding a dumbbell in each hand with palms up| stand with knees slightly bent. Keeping your back flat| bend forward at the hip joint.
    • Exhale and raise both arms out to the side| maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then| with control| lower the dumbbells back toward the floor.
    • Do 15 reps for a set.

    | Circuit Two: Split Squat With Overhead Press

    Reps: 10 each side

    • Holding the weights at your shoulders with your palms facing out| step backward about three feet with your left foot. Press the weights up to the ceiling.
    • Lower the weight to your shoulders as you bend your knees| making 90-degree angles with both legs.
    • Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10| then switch legs.

    | Circuit Three: Bicep Curl With Side Lunge

    Reps: 20| alternating sides

    • Holding a pair of dumbbells| stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders
    • Lower your arms toward the floor as you take a large step to the left with your left foot| lunging toward the floor. Make sure your left knee does not extend past your toes| and keep your right leg relatively straight.
    • As you push off through your left foot to return to standing| perform a bicep curl.
    • Repeat on the other side for a total of 20 reps.

    | Circuit Three: Lawn Mower

    Reps: 20| alternating sides

    • Holding one dumbbell in your left hand with your right hand on your hip| squat| bringing the weight toward the floor.
    • Exhale| pull your abs to your spine as you straighten your legs| and pull your elbow behind you| bringing the weight to your chest. Your torso will twist to the left.
    • Bend your knees and squat as you return to the starting position to complete a rep. Repeat on the other side| and continue alternating sides for 20 reps.

    | Circuit Three: Overhead Reach With Leg Lower

    Reps: 20| alternating legs

    • Lie on your back with your arms reaching toward the ceiling| holding one weight with both hands. With the sole of your left foot on the mat| bring your right toes toward the ceiling.
    • Exhale and lower your arms and leg toward the floor| keeping your lower back touching the mat.
    • Inhale and return to starting position to complete one rep. Repeat on the other side| and continue alternating for 20 reps total.