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    This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

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    Picture this: You walk into the gym, or your home set-up and…stall. Maybe you ask yourself, What the heck should I do in my workout today? Leg day? Arm day? The typical workout confusion.The time-saving solution: this total-body burner programmed by Ariel Belgrave, CPT, using only a set of dumbbells. This full-body workout is guaranteed to light up muscles from head to toe with just five beginner-friendly moves. Each of the compound moves engages multiple muscle groups simultaneously giving you an effective and efficient workout.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.You’ll be done in exactly 21 minutes. (Don’t skip the 1-minute warm-up that primes your bod for optimal performance during the 20 minutes of work.) But, anytime you feel ugh or just don’t wanna sweat (it happens to all of us), repeat one or all of these mantras to yourself: One workout has the power to change your whole mood for the better. The goal is progress, not perfection. You’ve got this.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of inchworms (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Jumping JacksHow to:Start standing with feet hips-width apart and arms relaxed at sides.

    Jump feet out much wider than hips as you swing arms out to sides and overhead.

    Reverse the motion to return to standing. That’s 1 rep.Warm-Up: InchwormHow to:Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, allowing knees to bend.

    Crawl forward lifting one hand at a time with hips lifted until you’re in a high plank.

    Walk your hands one by one back to your feet.

    Reverse the deadlift motion to return to standing. That’s 1 rep.READ MORE: Get Stronger For Rock Climbing With This Full Body WorkoutWood Chop And PressHow to:Stand with feet wider than hips while holding a dumbbell in both hands by right thigh.

    Engage core and raise DB across body to left shoulder, allowing torso and toes to naturally open up as you twist.

    Release right hand.

    Press dumbbell straight overhead so left arm is fully extended.

    Reverse movement, lowering dumbbell to shoulder, then diagonally across front of body to right thigh. That’s 1 rep.

    Repeat on same side for 20 seconds, then switch.Form Fix: Bend your knees and engage your leg muscles to press the weight up with force. Boom!Modified BurpeeHow to:Stand with feet slightly wider than hips, holding a dumbbell in each hand against thighs, palms facing each other.

    Squat and place dumbbells on floor between feet.

    Keeping hands on DBs, walk back into a plank position and hold.

    Reverse movement by returning to squat, then stand. That’s 1 rep.Form fix: Keep your core engaged throughout to maintain proper posture and stay stable.Squat PressHow to:Stand with feet slightly wider than hips, holding dumbbells by shoulders.

    Bend knees and lower butt as if sitting in a chair, keeping weight in heels.

    Press dumbbells overhead as you push up to standing.

    Lower dumbbells back to shoulders. That’s 1 rep.Form fix: Don’t let your chest drop or your gaze lower to the floor at any time.READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household ItemsChest PressHow to:Lie face-up with knees bent and feet flat on floor.

    Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.

    Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.

    Drive dumbbells back up to starting position. That’s 1 rep.Form fix: Think about opening the chest and pulling the shoulder blades down your back to fully engage the upper-body muscles.Toe TouchesHow to:Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.

    Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.

    With control, lower head and shoulders back to floor. That’s 1 rep.This article by Jennifer Nied was originally published on Women’s Health US. More

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      You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment

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      Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A TrainerKettlebell vs Dumbbell: What’s The Difference?So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss3 Kettlebells To BuyTrojan 8Kg Kettlebell

      Mr Price Sport 6KG Kettlebell

      Mr Price Sport 3KG Kettlebell

      Your Full Body Kettlebell WorkoutThis workout, by Men’s Health cover guy Johry Batt uses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!One Round = 5 Min Per Round (Do 4-6 Rounds)Minute 1: Kettlebell Swing

      Minute 2: Single-Arm Kettlebell Swing (Right)

      Minute 3: Single-Arm Kettlebell Swing (Left)

      Minute 4: Kettlebell High Pull

      Minute 5: Russian Twist (15 per side = 30 in total)For this workout, you’ll need: A kettlebell; a timerIf your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.

      Rest for the remainder of that minute.

      When the next minute starts, do 10 to 15 reps of the next move.

      Once you’ve done all moves, take a breather, then go again.Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutKettlebell SwingHow To:Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

      With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

      Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

      Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.Single-Arm Kettlebell SquatHow To:Stand with feet hip-width apart, then jump three times to find squat stance.

      Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.

      With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom. 

      Then, press feet into floor, return to standing. 

      Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.Kettlebell High PullHow To:Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.

      With your spine in a neutral position, bend your knees and lower into a squat position.

      Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.

      Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.Russian TwistHow To:Sit on the ground with your knees bent and your feet flat on the floor.

      Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.

      Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).Watch Men’s Health Cover Guy Johry Batt Demo The Moves… [embedded content]Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Get Fit Anywhere With This Resistance Band Workout

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      You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

      Advanced | 15 reps

      Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

      Band side steps: Beginner | 15 reps each side

      Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

      Advanced | 20 reps each leg

      Band double-arm core pulls: Beginner | 10 reps each side

      Advanced | 15 reps each side

      Band squat and press: Beginner | 15 reps

      Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More

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      This 15-Minute Full-Body Workout Is Perfect For Beginners

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      If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.

      Time: 15 minutes

      Equipment: Dumbbells

      Good for: Total body

      Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.

      Full-Body Workout by Betina Gozo

      Squat To Overhead Press

      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. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. 

      Complete 15 reps, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Plank Row On Knees

      How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.

      Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Lateral Squat With Curl

      How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      RELATED: This Quick 15-Minute Morning Workout Is The Wake-Up You Need

      Full-Body Workout by Betina Gozo

      Standing Low To High

      How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Leg Drop With Dumbbell Above Chest

      How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.

      This article was originally published on www.womenshealthmag.com  More

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      This Quick 15-Minute Morning Workout Is The Wake-Up You Need

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      This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

      And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

      The 15-Minute Morning Workout

      Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

      Watch one of our staffers perform this 15-minute morning workout:

      [embedded content]

      READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

      1/ Cat-cow

      Wakes up your core

      A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

      B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

      C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

      2/ Split squat

      Wakes up your hips, glutes and thighs

      A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

      B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

      C. Push back up, keeping both knees slightly bent.

      D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      3/ Burpee pop-ups

      Wakes up your triceps, chest, glutes, hamstrings and quads 

      A. Stand with your feet hip-width apart.

      B. Squat down and place your hands on the floor directly in front of your feet.

      C. Jump your feet back and land in a push-up position.

      D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

      4/ Leaning side plank

      Wakes up your obliques

      A. Stand with your left side a few centimetres from your bed.

      B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

      C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

      Shake up your routine with these workouts: More

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      Consider This Yoga HIIT Workout A Total-Body Shred

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      Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

      Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

      How to do this yoga HIIT workout

      Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

      To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

      Move 1

      Start in a down dog position and from there, move to plank, pulling the right knee to chest.

      Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

      READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

      Move 2

      Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

      Jump or step to an upward-facing dog position and repeat for 40 seconds.

      Move 3

      From a down dog position, bend your knees and sit back onto your heels.

      With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

      Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

      READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      Move 4

      From a forward fold starting position, walk out on your hand to a plank.

      Lower your body to perform a push-up in a ripple-like manner with your hips first.

      Walk back to forward fold. Do one quick jump or step to plank and back.

      Keep repeating the flow for 40 seconds.

      Move 5

      Lie on your back with feet apart and arms overhead.

      Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

      For detailed demos of the moves, watch PT Phia-Lee do the moves here:

      [embedded content]

      Try these workouts, too: More

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      This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

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      Looking for a low-intensity scalable HIIT workout that works for beginners and advanced fitness enthusiasts? Look no further than this workout, which prioritises speed over power for all-over toning and of course, hitting those heart rate goals.

      What exactly is HIIT?

      Essentially interval training on speed, HIIT involves bursts of flat-out exertion alternating with rest periods. The best part: a workout can last anything from 30 minutes to just four.

      Added to that, a flurry of studies has shown that you get all the benefits (and more) of an hour-long steady-state workout in a fraction of the time. The catch? You have to be prepared to push yourself close to your drenched-in-sweat, heart-pounding max for the high-intensity periods. But it’s doable since your time in all-out effort lasts just 30 seconds.

      How to do this scalable HIIT workout

      Do this scalable HIIT workout two or three days a week in place of your usual cardio days (don’t skip strength training). Starting with the first exercise, complete as many reps as you can in 30 seconds, then rest for 30 seconds. Continue until you’ve finished all the exercises. That’s one circuit. Repeat three more times. Good news: you can tailor high-intensity interval training to your fitness level. Use these guidelines from trainer and group exercise instructor Rachel Vaziralli.

      Beginner:  Ratio: 1:3 (Go all out for 30 seconds; rest for 90 seconds)

      Intermediate: Ratio: 1:2 (Go all out for 30 seconds; rest for 60 seconds)

      Fit: Ratio: 1:1 (Go all out for 30 seconds; rest for 30 seconds)

      Super-Fit: Ratio: 2:1 (Go all out for 30 seconds; rest for 15 seconds)

      You’ll need: Floor space; a kettlebell (challenging, but not so heavy that you struggle to lift it).

      1. Squat Thrust

      Stand with your feet together and your arms at your sides. Squat down to the floor and place your hands in front of your feet (A). Jump your legs back into push-up position (B), then quickly reverse the movement and stand to return to start. That’s one rep.

      READ MORE: Food, Fitness & Family: How Zinhle Masango Juggles It All

      2. Prisoner Squat

      Stand with your feet shoulder-width apart and place your hands behind your head, elbows out (A). Keeping your chest up and back flat, push your hips back and bend your knees until your thighs are nearly parallel to the floor (B). Push through your heels to return to start. That’s one rep.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Prone Hand Touch

      Get into push-up position, your hands shoulder-width apart and your body forming a straight line from head to heels (A). Keeping your body stable and hips parallel to the floor, lift your left hand and touch your right hand (B), then return to start. Repeat with the right hand. That’s one rep. Continue alternating.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      4. Alternating Kettlebell Clean

      Stand with your feet shoulder-width apart, a kettlebell (or dumbbell) sitting between your feet. Push your hips back and bend your knees to lower and grab the weight with your right hand (A). With your back flat and core tight, stand and raise the weight to shoulder height (B). Reverse the move to return to start. Repeat with your left hand. That’s one rep. Continue alternating.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      5. Alternating Reverse Lunge

      Stand with your feet hip-width apart, hands on your hips, chest up and shoulders back (A). Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (B). Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating. More

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      Tone-Up From Head To Toe With This Killer 15-Minute Workout

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      This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

      This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

      How to do this tone-up workout:

      Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

      The Tone-Up Workout

      One-Leg Squat, Floor Reach And Press

      Stand with your feet hip-width apart and your arms at your sides.

      Bend your left knee, lifting your foot behind you.

      Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

      Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

      Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      Push-up Crawl

      Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

      Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

      Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      Front Lunge Floor Reach And Reverse Twist

      Stand with your feet hip-width apart and your arms at your sides.

      Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

      Bending forward, try to touch the floor on either side of your left foot.

      Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

      As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      Grand Plié Squat, Reach And Jump

      Stand with your legs wide apart, toes turned out, and arms at your sides.

      Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

      Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

      Watch one of our WH staffers perform the moves:

      [embedded content] More

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      The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

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      Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      How Does Putting Your Feet Up Build Muscle?

      It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

      For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

      The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More