The greatest workout you’ll ever get—inside a gym, or out The biggest obstacle between you and the body you want might come from an unexpected source: Your gym. Big crowds, complicated machines, and limited space can slow your workouts—and your transformation. Think about it: Every moment you spend stand- ing around waiting for the leg press machine or a cable station is less time you spend challeng- ing your muscles and igniting your metabolism. More sitting around means less intensity, and that undercuts your ability to make quick gains from your time in the gym. And with less time than ever to exercise, you need a workout that guarantees results, fast. This fat-burning, muscle-toning workout re- quires only a single set of dumbbells—meaning there’s never been a simpler way to sculpt a bet- ter body. It’s so basic, your home can instantly become the ultimate gym. The workout combines 10 exercises performed as a high-intensity circuit that works every muscle in your body. But this isn’t your traditional program filled with the routine 3 sets of 10 reps. Those are arbitrary goals set by some gym teacher back in sixth grade. This plan works by using time—the ulti- mate motivator—and it allows you to challenge your body and push your fitness to new levels. Instead of worrying about completing a predeter- mined number of reps, you will focus on perform- ing as many reps as possible using perfect form. This approach allows you to choose if you want to perform more reps or add more weight, putting you in control of your goal. You’ll be changing your body, strengthening your heart, and doing every- thing you need to look and live healthier than ever. Directions Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each set consists of doing the exercise as many times as you can in 30 seconds. Use only perfect form—it doesn’t count if you cheat—and when your 30 seconds is up, give yourself 15 seconds to rest before moving on to the next exercise. Rest for 2 minutes after you’ve completed the entire sequence. Then repeat the whole process two more times for a total of 3 circuits per workout. If you get tired and can’t continue exercising for the entire 30 seconds, stop and rest for a few seconds, and then resume performing reps until the time is up. For each exercise, you should start with a weight that you can use for 10 to 12 reps. Dumbbell straight-leg deadlift A B The Women’s Health Fast-Track Tone-Up Plan Grab a pair of dumbbells with an overhand grip, and hold them in front of your thighs, arms hang- ing straight down. Stand with your feet hip-width apart and your knees slightly bent [A]. Without changing the bend in your knees, bend at your hips, and lower your torso until it’s almost parallel to the floor [B]. Pause, then raise your torso back to the starting position. Pushup position dumbbell row Grab a pair of hex dumbbells and assume a push- up position, your arms straight [A]. Keeping your core braced, balance your weight on your left arm as you row the dumbbell in your right hand up to the side of your chest, bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm. Dumbbell front squat Stand and hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the fleshiest part of each shoulder [A]. Keep your body as upright as you can at all times. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees [B]. Don’t allow your elbows to drop down as you squat. Pause, then push yourself back to the starting position. Dumbbell push press Stand and hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the fleshiest part of each shoulder [A]. Keep your body upright as you bend slightly at the knees [B], then explosively push up with your legs as you press the dumbbells over your head [C]. Pause, then lower the weights to the starting position. Dumbbell hang pull A B A B A B C A B Hold a pair of dumbbells just below your knees with your palms facing your legs, your hips pushed back, and knees slightly bent [A]. With your back flat and arms straight, pull both dumb- bells upward as fast as you can by thrusting your hips forward and explosively standing up. Keep the dumbbells as close to your body as possible and bring them up to shoulder height. (At the top of the movement, your elbows should angle out like you’re doing the funky chicken.) [B] Return to the starting position. Cross-body mountain climber Assume a pushup position with your arms com- pletely straight [A]. Lift your right foot off the floor, then bend your right knee and bring it up under your body, toward your left elbow, without changing the arch in your lower back [B]. Lower it back to the starting position, and then raise your left foot off the ground, and bring your left knee to your right elbow. Alternate back and forth until time is up. Alternating split jump Stand in a staggered stance with your feet 2 to 3 feet apart, your left foot in front of your right. Keeping your torso upright, bend your legs and lower your body into a lunge position. At the bot- tom of the movement, your left thigh should be parallel to the ground, and your right thigh should be perpendicular to the ground [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your right leg forward and left leg behind you [C]. Repeat, alternating your for- ward leg for the duration of the set. Make it harder: Perform the move while holding one hex dumbbell in each hand. Keep the dumb- bells by your sides. T-Stabilizer Assume a pushup position. Your body should form a straight line from your head to your ankles [A]. Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways [B]. Pause for 3 seconds, then lower back down to the starting position. Rotate to your left. That’s one rep. Continue to rotate back and forth. Make it harder: Perform the move with a hex dumbbell in each hand and/or do a pushup each time you return to the starting position. A B A B C A B A B A B Dumbbell lunge and rotation Grab a dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked. Dumbbell row Grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length [A]. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Keep the dumb- bells close to the side of your body at the top of the movement [B]. Pause, lower the dumbbells, and repeat. . straight-leg deadlift A B The Women’s Health Fast-Track Tone-Up Plan Grab a pair of dumbbells with an overhand grip, and hold them in front of your thighs,. your shoulder blades together. Keep the dumb- bells close to the side of your body at the top of the movement [B]. Pause, lower the dumbbells, and repeat.