Was one of your New Year’s resolutions to get fit, or fitter, in 2014? Many people find that it’s not the motivation they lack, but time. Therefore, the past few days, we’ve been examining ways to fit exercise into your busy schedule. First we discussed how to make time for fitness. Next, we went over a 20 minute workout that required no equipment. Today, we’re going to move on to a workout that uses weights so you can burn even more calories. But don’t worry. It won’t take long, and you won’t need a gym. A few dumbbells and a little floor space are all you need for this quick workout.
Choose a weight that’s comfortable enough that you’ll be able to get through the entire workout. Ideally, you want to be lifting to the point of failure on your last set. If you have a variety of dumbbells, you may choose a couple different weights depending on the exercise. The workout should take about 15 to 20 minutes, and it will work your upper and lower body.
Always begin and end with a stretch to prevent injury. If you’d like, you can add a 5-minute walk before and after the workout. The circuit includes 10 exercises, 15 reps each, and you will do 3 circuits. Go through the circuit one time for a full set, then repeat twice.
15 reps biceps curls
15 reps front raises
15 reps shoulder press
15 reps flyes
15 reps triceps extensions
15 reps bent rows
15 reps calf raises (hold dumbbells at sides)
15 reps squats (hold dumbbells at sides and extend arms straight forward as you squat)
15 reps lunges (hold dumbbells at sides, alternating left and right leg for one rep)
15 side lunges (hold dumbbells in front, alternating left and right side for one rep)
Once you’ve completed each circuit, rest for 1 minute, drink some water, and start the next circuit until you’ve completed 3 circuits. If it makes sense to use a heavier weight for some of the exercises, and you have different weights, by all means use them. But if all you have is a pair of 10 pound dumbbells, that’s fine, too. Remember that you’re creating a habit of getting some exercise instead of no exercise.
Next up, we’ll look at some non-traditional ways to sneak in a little fitness when you’ve got way too much on your schedule already.