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Maximize Your Fat Burn With This 15-Minute Dumbbell Workout

Posted on: by Women's Health
dumbbell workout

By Marissa Gainsburg, Gym equipment sponsored by REBEL Elite Fitness

Crush this no-stop quickie, get a taut little core and allover tone.

Some things in life are better without breaks: Netflix binges, flights, your workout. Especially your workout. Which is exactly why we love complexes: a series of exercises seamlessly strung together using the same pair of weights, so you can flow from one move to the next without pausing for, well, anything. (As in: no fixing your ponytail three times or shuffling through half your playlist.) “Keeping the weights in your hands the whole time eliminates your ability to lollygag, so your body never catches a real break,” says Rob Sulaver, founder of Bandana Training in New York City, who designed this circuit.

“You’re able to keep your heart rate up as you fully fatigue one muscle group after the next, which amps the cardio factor and adds up to a serious muscular and endurance challenge for your entire body.” And let’s not forget the flat-abs bonus: As you tire, you have to fight even harder to maintain proper form, especially a tight core.

READ MORE: Get Toned With This 15-Minute Dumbbell Workout

Two or three times a week, complete these exercises in order with a pair of dumbbells, moving from one to the next without rest. Perform four rounds total, aiming to minimize (or better yet, skip) your rest time between rounds.

Watch one of our staffers perform the moves: 

1. Dumbbell Squat Press

Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to start. That’s one rep; do 10.

2. Dumbbell Romanian Deadlift

Stand with a pair of dumbbells in front of your thighs, feet hip-width apart, knees slightly bent. Brace your core as you bend at the hips to lower your torso until it’s almost parallel to the floor, keeping your back flat and the weights close to your legs. Squeeze your glutes as you slowly return to start. That’s one rep; do 20.

READ MORE: Tone Your Entire Body With This One-Dumbbell 15-Minute Workout

3. Renegade Row

Start in a pushup position with each hand on a weight, your feet slightly wider than your hips. Bend your right elbow to raise the weight to your ribs, keeping your torso parallel to the floor and squeezing your glutes for balance. Lower your arm to return to start, then repeat on your left side. That’s one rep; do 20.

4. Mountain Climber on Dumbbells

Start in a pushup position with each hand on a weight. Brace your abs as you lift your right foot off the floor and slowly bring your knee toward your chest. Return your right leg to start, then repeat with your left leg. That’s one rep; do 20.

Prefer a kettlebell as your weight of choice? Here’s how to use a kettlebell to get in crazy hot shape, plus this kettlebell workout is perfect when the gym is packed.

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