This upper-body dumbbell workout uses weights to help you target your biceps. Biceps are one muscle group that are tricky to reach using your bodyweight only, which is why you'll need a set of dumbbells during this workout. Get ready to do supermans, oblique crunches, squats, bicep curls, and planks.
This workout will focus on a few different types of lower-body moves, including the runner's lunge and corkscrew. You've also got a new burnout protocol to try: the AMRAP. That stands for "as many rounds as possible." The concept is simple: You'll set a timer (in this case 4 minutes), and do as many rounds of a mini circuit as you can, resting as little as possible. Good luck!
Challenge yourself to use heavy weights for today’s total-body routine, which will include bicep curls to overhead presses, lunges, planks, and shoulder taps. Head to the weight rack and pick up the next largest dumbbell size. It's probably about 5 pounds heavier than whatever you're currently working with. Try it out for 1 circuit and see how it goes.
In this core strength workout, you'll be using your abs to power through the sit-up to press up, single-leg jackknife, and forearm plank reach. But even as you do the biceps curl to overhead press, think about engaging your core and keeping your tailbone tucked (so there's no arch in your low back).
Grab a set of weights to complete this dumbbell abs workout. You'll use your low abs to help lift your legs through the dumbbell march, your obliques for the toe touch crunch, and your deeper core muscles—specifically your transverse abdominis—to help stabilize your torso during the bird-dog crunches.
You'll need two dumbbells to complete this workout that will challenge your arms, shoulders, back, and core. Today's routine includes a few compound exercises—exercises that target multiple muscle groups at the same time. For instance, the sit-up to press up is a classic core move that combines an abs-focused exercise—the sit-up—with an upper-body exercise—pressing the weight overhead.
Your core and glutes are two powerhouse muscle groups, so it only makes sense to create an abs and butt workout as part of this challenge. In this no-equipment routine, you'll first work your glutes with moves like squat pulses, duck walk to stand, and reverse lunges, then hit your core with flutter kicks and mountain climbers.
This workout is a 30-minute full-body strength dumbbell workout. After you complete your circuits, there's a Tabata burnout at the end. Tabata is a specific type of HIIT training that involves 20 seconds of all-out, intense work, followed by 10 seconds of rest; and repeated for a total of four minutes. Get ready for squats, planks, lunges, and supermans
This beginner core workout comes with a sneaky cardio punch as well. Yes: We'll target your obliques with bicycle crunches and all of your major core muscle groups (think: rectus abdominis and transverse abdominis) with the body saw—but we're also hoping you'll break a sweat thanks to the skaters and froggers.
In this lower-body workout, you'll tackle a move lots of people love to hate: the lunge. Lunges are considered an unilateral exercise, meaning you're working just one side of your body at a time. Additionally, unilateral movements are a great way to zero in on muscle imbalances and make your "weaker" side stronger.
Cardio workouts can get a bad rap—you may automatically think of slogging away for miles on a treadmill or stationary bike. This full-body workout without weights, however, doubles as a cardio routine—no running required. You'll alternate between three movements—froggers, bird-dog crunches, and a three-point toe touch—but the real key is to move as quickly as possible.
With only three moves for this lower-body dumbbell workout, we think it’s a great one to take on the go. We suggest using weights, but you can easily do this workout with just your bodyweight in a hotel room, park, at home, or just about anywhere. The lower-body dumbbell workout includes squats, arm raises, and crunches.
Make this no-equipment routine as hard as you want—just move faster! This is a beginner cardio workout—meaning it’s time to get your heart rate up. As you’ve probably noticed by now, all of the exercises are timed. That means, you can move at a pace that feels challenging for you. This workout will definitely get your heart pumping with skaters, flutter kicks, and tuck-ups.
If you’ve got about 20 minutes and a little bit of space, you can do today’s workout. This no-equipment routine is a HIIT cardio workout, so it’s all about spiking your heart rate and moving as quickly as you safely can. Don’t worry—we still kept this fairly low-impact with moves like the skater, reverse lunges, and crunches.
Bodyweight exercises can be just as effective as the moves you do with equipment. With the help of a little gravity, your own body is an amazing tool for challenging your muscles. Here are the equipment-free exercises (push-ups, supermans, squats and more) that top trainers swear by, for their clients and for themselves. Plus, you can do these indoors or outdoors—perfect for when you want to workout when you’re traveling.
A protein-packed breakfast can keep you healthy and full until lunch. If you're avoiding eggs altogether, Greek yogurt, cottage cheese, tofu, or chia seeds are some high-protein alternatives that make for great breakfasts. These easy, healthy recipes are great for eating on-the-go, while others are perfect for a relaxed weekend brunch. Plus, many of them are vegetarian. They include your favorites including overnight oats, smoothies, toast, and pancakes.