The 15-Minute Workout That Blasts Fat from Head to Toe
You'll do three circuits, each with four exercises. Starting with the first one, set a timer for five minutes and complete 10 reps of each move in order, repeating the circuit as many times as you can in that frame.
Your breaks are based on your perceived effort. On a scale of 1 to 4 (1 being totally relaxed and 4 being barely able to talk, breathe, or do another rep), take a quick breather whenever you hit that top zone; when you're back at a 2 (you can talk easily but your heart rate is elevated), jump back in right where you left off. (The clock runs whether you're moving or not!) After those five minutes, go right to the next circuit; repeat the same pattern for circuits 2 and 3.
You'll need only a pair of dumbbells for this routine, but size does matter. "If you're not resting by the second or third round of each segment, your weights are too light," says Teta. "And if you can't finish at least one round without taking a break, you're going too heavy." (His test: Find the heftiest weight you can do 10 solid biceps curls with.)
1. Squat to Press
Stand with your feet slightly wider than your shoulders. Hold a weight in each hand in front of your shoulders, palms facing each other. Bend your knees and sit back until your thighs are parallel to the floor (a). Stand as you extend your arms, pressing the weights overhead (b). Reverse the movement to lower into the next rep.
Stand with your feet slightly wider than your shoulders. Hold a weight in each hand in front of your shoulders, palms facing each other. Bend your knees and sit back until your thighs are parallel to the floor (a). Stand as you extend your arms, pressing the weights overhead (b). Reverse the movement to lower into the next rep.
2. Lunge with Curl
Stand with your feet hip-width apart, a dumbbell in each hand, arms at your sides (a). Take a big step forward with your right foot and bend your knees; lower your body until your right thigh is parallel to the floor as you bend your elbows, curling the weights toward your shoulders (b). Push through your right heel and step back, standing as you lower the weights to your sides and return to start. Alternate legs with every rep.
Stand with your feet hip-width apart, a dumbbell in each hand, arms at your sides (a). Take a big step forward with your right foot and bend your knees; lower your body until your right thigh is parallel to the floor as you bend your elbows, curling the weights toward your shoulders (b). Push through your right heel and step back, standing as you lower the weights to your sides and return to start. Alternate legs with every rep.
3. Renegade Row
Get into a pushup position, hands resting on dumbbells (a). Bend your right elbow to raise the weight to the side of your torso as you keep your hipbones pointing toward the floor (b). Lower the weight to return to start. Finish all reps, then repeat on opposite side.
Get into a pushup position, hands resting on dumbbells (a). Bend your right elbow to raise the weight to the side of your torso as you keep your hipbones pointing toward the floor (b). Lower the weight to return to start. Finish all reps, then repeat on opposite side.
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Photograph by Cassandra Tennenbaum
4. Hammer Curl to Press
Stand with your feet hip-width apart and hold a dumbbell in each hand by your shoulders, palms facing each other, elbows pointing down (a). Extend your arms straight up, lifting weights overhead (b). Lower weights to return to start.
Stand with your feet hip-width apart and hold a dumbbell in each hand by your shoulders, palms facing each other, elbows pointing down (a). Extend your arms straight up, lifting weights overhead (b). Lower weights to return to start.
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Photograph by Cassandra Tennenbaum
CIRCUIT #2
1. Front Raise
Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs, palms facing your body (a). Raise your arms to shoulder height in front of you (b), then slowly lower to start.
Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs, palms facing your body (a). Raise your arms to shoulder height in front of you (b), then slowly lower to start.
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Photograph by Cassandra Tennenbaum
2. Side Raise
Stand with your feet hip-width apart and hold a dumbbell in each hand, arms at your sides and palms facing in (a). Raise arms to shoulder height out to sides (b), then lower to start.
Stand with your feet hip-width apart and hold a dumbbell in each hand, arms at your sides and palms facing in (a). Raise arms to shoulder height out to sides (b), then lower to start.
RELATED: The 7 Best Abs Exercises for Fast Results
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Photograph by Cassandra Tennenbaum
3. Rear Fly
Stand with feet hip-width apart, knees bent slightly, torso hinged forward, weights extended toward the floor and palms facing in (a). Raise your arms to shoulder height out to sides (b), then lower to start.
Stand with feet hip-width apart, knees bent slightly, torso hinged forward, weights extended toward the floor and palms facing in (a). Raise your arms to shoulder height out to sides (b), then lower to start.
4. Dumbbell Press
Stand with your feet hip-width apart and hold a dumbbell above each shoulder with your elbows bent out to sides and palms facing forward (a). Extend your arms straight up, raising weights overhead (b). Lower the weights to return to start.
Stand with your feet hip-width apart and hold a dumbbell above each shoulder with your elbows bent out to sides and palms facing forward (a). Extend your arms straight up, raising weights overhead (b). Lower the weights to return to start.
1. Bicycle
Lie faceup with hands behind your head. Bend your knees, lifting your feet as you crunch up. Keep your shoulder blades and legs lifted as you rotate your right elbow to your left knee and extend your right leg (a). Quickly switch sides (b) to complete one rep.
Lie faceup with hands behind your head. Bend your knees, lifting your feet as you crunch up. Keep your shoulder blades and legs lifted as you rotate your right elbow to your left knee and extend your right leg (a). Quickly switch sides (b) to complete one rep.
2. Batman
Lie facedown with arms out to sides, palms down (a). Contract your glutes and abs as you lift your legs, chest, and arms off the floor (b). Pause; lower to star
Lie facedown with arms out to sides, palms down (a). Contract your glutes and abs as you lift your legs, chest, and arms off the floor (b). Pause; lower to star
3. Crunch
Lie faceup with your knees bent and feet on the floor. Bend your elbows and place your hands behind your head (a). Keep your head and neck aligned as you raise your shoulder blades off the floor (b). Slowly lower to start.
Lie faceup with your knees bent and feet on the floor. Bend your elbows and place your hands behind your head (a). Keep your head and neck aligned as you raise your shoulder blades off the floor (b). Slowly lower to start.
4. Split Jump
Start in a lunge with your right foot in front (a). Push off your feet as you jump up (b) and switch legs, landing in a lunge with your left foot in front (c). Continue to jump, switching legs with every rep.
Start in a lunge with your right foot in front (a). Push off your feet as you jump up (b) and switch legs, landing in a lunge with your left foot in front (c). Continue to jump, switching legs with every rep.
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