If you're busy and don't have much time for long boring workouts, this one is perfect. You can do it in about half an hour. It's designed to challenge all your muscles by mixing fast cardio with slow resistance exercises. Doing this routine twice or three times a week is recommended to boost overall body strength and heart muscle.
Workout duration: 30 minutes
Equipment used: A pair of light or medium dumbbells (you can use two water bottles instead)
Instructions: After warming up for 5 minutes, do the exercises below in order for the time listed under each, with 15 seconds rest between exercises. After finishing all exercises, rest for 1 minute then repeat the cycle once or more depending on your fitness level.
1 - First exercise: Inchworm
- Stand with your feet a bit apart and knees slightly bent then bend forward until you can touch the floor right in front of your toes with your hands.
- Move your hands forward until you get into a plank position and hold for a moment then move your hands back until they're in front of your feet again then stand up immediately to finish one rep.
- Keep repeating the exercise for one minute then rest for 15 seconds before moving to the next exercise.
2- Second exercise: Pushup
- Start by going down into a plank position with your palms right under your shoulders but make sure your feet are a bit apart.
- Tighten your glutes and core then bend your arms to lower your chest toward the floor and stop when your chest is just a few centimeters above the floor and each elbow should form a 45-degree angle at the end.
- Push your body up to go back to the plank position.
- Repeat the move 10 times then rest for 15 seconds before moving on to the next exercise.
3 - Third Exercise: Tricep Kickback
- Stand holding a dumbbell in each hand then bend your knees and lean your torso slightly forward but keep your back straight. Each arm should form a 90-degree angle so the triceps are right next to your back. This is the starting position.
- Tighten your core and triceps then move your hands back to straighten your arms. Slowly return to the start to complete one rep.
- Repeat the move 10 times then rest for 15 seconds before moving on to the next exercise.
- While doing this exercise, keep the upper part of your arm completely still and only move the lower part.
4 - Fourth Exercise: Single-Leg Row
- Stand holding dumbbells in both hands then bend forward to lower your chest a bit while lifting your left leg straight behind you. Your chest and left leg should be parallel to the ground. Make sure to fully extend your arms toward the ground. This is the starting position.
- Bend your elbows and lift the weights up until they are right in front of your chest, then slowly return to the starting position to finish one rep.
- Do 5 reps of this exercise on each side, then rest for 15 seconds before moving on.
- While lifting the weights up, squeeze your shoulder blades together.
5 - Exercise five: Squat Floor Taps
- Stand with your feet slightly apart and hands at your sides, then jump spreading your feet apart and push your hips back to squat while leaning your torso forward and touch the floor with your left hand.
- Right after touching the floor, quickly stand back up and jump bringing your feet together, that completes one rep.
- Keep repeating the exercise for one minute then rest for 15 seconds before the next.
6 - Exercise six: Alternating Lunge With Bicep Curl
- Stand with your feet together, hold a dumbbell in each hand, then take a big step forward with your right foot and lower down until your knee forms a 90 degree angle. From this position, bend your arms and lift the weights up to shoulder level.
- Reverse the move to return to standing and complete one rep.
- Repeat the exercise 10 times, then rest for 15 seconds before moving to the next exercise.
7 - Seventh Exercise: Abs Dumbbell Thread
- Start by sitting on your lower back with your knees bent and feet on the floor. Then hold one dumbbell by its ends using both hands.
- Lean your torso back slightly and lift your legs off the floor, bending your knees until both form a 90 degree angle.
- Lift your right leg slightly up and lower your left leg a bit, making a scissor shape. At the same time, pass the dumbbell from your left hand to your right hand between your legs, then reverse and pass it back from right hand to left hand. This completes one rep.
- Keep repeating the exercise for one minute then rest 15 seconds before the next exercise.
8 - Exercise Eight: Plank Knee-To-Nose
- Start by getting into plank position with your hands right under your shoulders. Lift your left leg off the ground, this is your starting position.
- Move your right knee forward toward your chest while twisting your spine and bringing your nose toward your knee.
- Slowly return to the start to complete one rep. Do 10 reps on each side then rest for 15 seconds before the next exercise.
9 - Exercise Nine: Plank Knee-To-Elbow
- Get into plank position with your hands right under your shoulders, then lift your left foot off the ground and bring your left knee toward your left elbow until they touch.
- Slowly go back to the start to finish one rep. Do 10 reps on each side then rest 15 seconds before moving on.
- While doing this exercise, make sure to keep your back straight and don’t drop your hips toward the floor.
10 - Tenth exercise Plank Knee-To-Opposite-Elbow
- Get down to plank position with your hands right under your shoulders then lift your right foot off the ground and move your right knee toward your left elbow until they touch.
- Slowly return to start to finish one rep and repeat the exercise 10 times per side then rest for 15 seconds before moving to the next exercise.
- While doing this exercise make sure to keep your back straight and don't lower your hips toward the ground.
11 - Eleventh exercise: Mountain Climbers
- Get down to plank position with your hands right under your shoulders.
- Lift your right foot off the ground bring your right knee toward your chest then quickly return to start and repeat on the other side and that counts as one rep.
- Keep repeating the exercise for one minute then rest for one minute before starting the circuit again.
