Follow the simple fitness schedule for beginner-friendly workout routines you can do at home or at the gym. If you’ve never done a circuit workout before, this is the perfect place to start! 20-Minute Total-Body Dumbbell Workout for Beginners Ready for a full-body tune up? If you’re trying to live a healthy lifestyle with a busy schedule, a circuit workout is an efficient way to knock out a strength training AND cardio session all at once. Meanwhile, the goal of interval workouts is to spike your heart rate and improve cardiovascular strength, and you do this through varying spurts of intensity. Here's proper form for the dumbbell lateral raise. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. Total Body. , although they do use different exercises that provide different benefits and results, so it’s important to learn which method is best for you and your fitness goals. Directions: Complete as many reps as you can of each exercise for 60 seconds, take a 15-30 second break, then move to the next exercise. Dumbbell Exercise #5: Wrist Flexion and Extension. Do: 20 reps (a) Sit on the floor, knees bent, feet flat on the ground, and lean your upper back against a bench. Return the weight to starting position. If you’re trying to live a healthy lifestyle with a busy schedule, a circuit workout is an efficient way to knock out a strength training AND cardio session all at once. The goal is to challenge yourself and get in as many reps as possible, but still be able to perform them with proper form. But all you need to sculpt some seriously strong muscles is a pair of dumbbells and 15 minutes. Rest 60 seconds, then do another set for a total of two sets. Not only does this mean your butt exercises may not be targeting the muscles you want them to, but also, it can cause injury in the muscle that's overcompensating. Get into push-up position either on your toes or knees, with your palms flat on the floor. Click to share on Facebook (Opens in new window) … The best part about this low-intensity, full-body workout is that it should only take 15 minutes, meaning you can easily add it to your day — no excuses. Without it, you wouldn't be able to walk up stairs, or go on a run, or hike up to the top of a mountain. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Start on all fours with your knees under your hips and hands under your shoulders. Engage your triceps to push yourself back to the beginning position. Circuit training workouts combine a mix of endurance- and strength-based exercises, so that you’re building muscle while increasing your heart rate at the same time. The choices are endless. Grab a barbell (or dumbbells) so that your palms are facing the ground. That's 1 rep. Bend at your knees and hips to lower into a split squat. 15 minute one mile Walk with weights at home with 1500 steps to put your body into a fat burning state to lose weight and get fit. In fact, we've complied a list of some of our favorite 15-minute workouts below. Lower back down to starting position. Stand upright with your feet together, and each arm at your side. Begin the movement by rotating your palm forward. Stand with your feet slightly wider than hip-width apart, holding a pair of dumbbells at your sides. Straighten your arms and return to the starting position (c). 1. Lie on your back, with arms out to the side, knees bent, and feet flat on the floor. 14. Position yourself into a staggered stance. Total Body. How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. 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