Want to get a great workout without hitting the gym? You can do a total body workout with minimal equipment (just a pair of dumbbells!) and still whip yourself into shape in no time.
There is a 15 minute total body workout that only requires four moves. This workout will not only burn fat - it will also build lean muscle. Keep in mind you should do these moves with no rest in between. If you're just starting to exercise, you'll want to build up your cardio so you have the stamina to go without taking a break. You should also aim to repeat the entire thing three times and rest in between each cycle at least four times a week.
First, do a squat. You'll want to stand with your feet hip-width apart and hold your dumbbells at your sides. Squat like you're sitting in a chair and go down until your thighs are parallel with the floor. Don't let your knees go over your toes before slowly turning to the starting position. Aim to do 12 to 15 reps.
For the second exercise, do a chess press. To do this exercise, lie back on an exercise bench and hold the dumbbells over your chest with your arms fully extended. Then you'll turn your palms slightly inward before lowering your arms until the weights are even with your chest. Press the weights back to the starting position and do 12 to 15 reps.
Third, do the bent over row. You'll hold a pair of dumbbells and slightly bend your knees. Bend forward until your torso is almost parallel with the floor and your arms are hanging down. Squeeze your shoulder blades together and pull the dumbbells to your chest and lower your back to the start position. Plan on doing 12 to 15 reps.
The last exercise is a bicycle. Complete this by laying on your back with your knees bent at 90 degree angles and your legs lifted so your calves are parallel with the floor. Put your hands behind your head and life your right shoulder off the floor and curl your body toward your left knee while extending your right leg. You'll then do the opposite with your left should and right knee, as if you're riding a bicycle. Do 12 to 15 reps per side.