TONE YOUR WHOLE BODY IN HALF AN HOUR OF FITNESS

The intense dumbbell workout you can do in 30 minutes.

Tone your entire body in half an hour with this no-nonsense dumbbell workout.

Think dumbbells are just for bicep curls? Think again. This super-portable, living room-friendly piece of exercise equipment is incredibly versatile, allowing you to work everything from your calves to your shoulders.

In fact, using free weights like dumbbells can help you improve your balance, work multiple muscles at once, and even reduce your risk of injury by reducing muscle imbalances.

Plus, the number of exercises you can add to your dumbbell workout is virtually unlimited—and you can fit a dumbbell workout into even the busiest schedule.

The proof:

This highly effective, high-intensity dumbbell workout will melt body fat and burn calories in just 30 minutes.

So you can work up a sweat and still have time to jump in the pool (or lie next to it) this summer.

What are you waiting for?

Grab a pair of dumbbells (we know you have some lying around your house) and try this toning, total-body HIIT workout today. You won't regret it.

The “I don’t feel like working out” workout.

You're home for the holidays and your motivation is waning or practically non-existent.

This simple workout will get your blood flowing and your heart pumping without being too strenuous, and won't take up any more time than you expect.

Lazy Girl Workout

Sometimes all the motivational tricks in the world just can't get you moving. No time of year is this truer than the holidays.

With all the feasting (and subsequent food comas) and holiday celebrations, lacing up your running shoes doesn't seem very appealing.

We totally get it—and while it's okay to take a break from your usual HIIT routine, you don't want to create permanent indentations in the couch.

The solution:

This simple workout gets the blood flowing and the heart pumping without being too taxing. Do it a few times between festivities and we swear it won't take you a week to bounce back like last year.

Superman

You don't need any superpowers (or a cape, unfortunately) to perform this move - in fact, you'll do it lying down. See, we told you it would be easy!

Lie on your stomach with your arms stretched out in front of you.
Simultaneously raise your arms and legs a few inches off the ground.
Hold this position for a few seconds, then slowly lower yourself back down.
Repeat..

Tap-Up

The tap-up is an easy way to activate major muscle groups and get your heart pumping fast. You can perform this move in a standard or modified push-up position, but you need to "tap" at a steady pace.

Start in a plank or modified push-up position.
Lower your chest toward the floor, keeping your elbows bent close to your sides.
Return to the starting position, and quickly tap your left shoulder with your right hand.
Do a push-up again, this time tapping your right shoulder with your left hand.
Alternate, completing as many repetitions as possible.

Raised Split Slit

Go from couch-lounging to working out in less time than it takes to channel surf. Just stand up, put one foot on the edge of the couch, and get to it.

Standing about 2 feet away with your back to the sofa, place the top of your right foot on the edge of the sofa.
Bend your left knee and lower yourself into a lunge. Make sure to keep your knees in line with your toes.
Perform 15 repetitions.
Repeat with the opposite leg.

Crooked Chair Pose

Sorry, no chairs (or seats) here. Work your back, obliques, and glutes with this simple yet super effective move.

Contract your waist and sit down into the yoga chair pose.
Extend both arms out to the outside of your hips as if you were rowing a boat.
Do this twice on each side.
Bring your hands back into prayer position and roll onto your side again, so that your elbows are pointing up and down.
Hold this position for a few seconds before repeating the sequence, this time ending with the prayer twist on the opposite side.

Pilates Press

We think of this Pilates-based move as a modified triceps push-up, essentially. It's easier than it looks and requires small movements to fatigue the muscles.

Get into a traditional push-up position.
Bend one leg behind you, making sure your knees stay aligned.
Bend your elbow directly behind you, keeping your arms close to your sides.
Exhale as you push back to the starting position. Switch legs.

The shimmy

Put your dance moves to good use and shimmy across the floor for our version of the "shake it off." Bonus: You'll feel the burn in your rectus abdominis and obliques.

Sit on the floor with your knees slightly bent and your heels touching the floor.
Raise your fists near your chin as if you were preparing to box.
Contract your abs and lean back to a 45-degree angle.
Do crunches, then lower your torso back down, rotating left and right as you go down, returning to a 45-degree angle.

Hip circle

Banish the bloat from all that holiday eating with another move that focuses on your deep core muscles—you know, the ones responsible for shrinking your waistline.

Lie on your back with your legs slightly bent, your heels on the floor, and support yourself by leaning on your forearms.
Keep your legs straight and together, toes pointed. Raise your legs to about 45 degrees.
Draw a figure eight with your toes. (Draw a circle counterclockwise to the left, return to the center, then draw a circle clockwise to the right). Repeat the pattern.

Diagonal legs

Work your glutes and hamstrings as well as your hard-to-reach lower abs with this new take on the bridge.

Lie down with your back on the floor, knees bent, feet flat and hands at your sides.
Lift your hips off the floor (bridge pose).
Place your left foot under your right thigh, so that your left knee is pointing to the side.
Bring your left leg back to center and point it up, directly above your hip.
Continue this movement. Repeat with the other leg.

Triceps raise

Grab a towel for this genius arm move that blasts fat and sculpts sleek muscles.

While grabbing both ends of the towel behind you, pull on it to increase the resistance.
Bend down into a deep squat and lower the towel so that it touches the back of your heels.
Pull up and out on the ends of the towel, engaging your triceps. Extend your arms as high as you can before bringing them back down.
Repeat the exercise for 20 repetitions.

One legged crab

Make like a crustacean with this full-body move that works your core.

Sit with your feet firmly planted on the floor and your arms resting on your palms behind you.
Raise your buttocks and bent right leg to hover a few inches off the ground.
Raise your hips into a tabletop position (straight line from knees to shoulders), squeezing your left glute at the top of the position.
Bring your buttocks towards the floor (without ever touching it), forming a C-curve at the end.
Repeat the pattern, then switch legs.

We have a love/hate relationship with the Oscars.

The glamour of the red carpet, the hot men in tuxedos, the excuse to drink champagne on a school night, even the speeches.

What I hate: Having to lay our slippers on the couch for 6+ hours, especially when the debates get a little boring. With red carpet coverage starting at 5:30 p.m. and the show itself not ending until midnight, the Oscars are definitely more of a marathon than a sprint.

That's why you need our Oscars Workout Game to add some action to your party. The game plays just like a drinking game, except every time you spot one of the characters below, you do jumping jacks, planks, squats, or burpees instead.

Not home in your leggings? Time to pressure your group of spectators to do planks with you instead of grabbing another glass of champagne! Let's do this.

Your strength and cardio workout without equipment

The warm-up

The first move is the front side jack.

Start standing with your feet together and your arms at your sides.
Jump your feet out to be more than shoulder-width apart.
At the same time, alternate with each jump your arms swinging to the sides (at shoulder height) and in front of you.
Repeat for 30 seconds.

Transition to heel clicks.

While on your left foot, kick your right foot behind you and swing your right arm.
Switch legs and repeat for 30 seconds.
To prepare for capoeira, lean forward slightly.
Keep your core tight and swing your arms out to the sides while simultaneously tapping the same foot behind you (so while your left arm swings to the right, your left foot taps behind).
Repeat the movement for 30 seconds.

The "break the board" move is a jumping move.

Jump off your left foot to bring your right knee up.
While switching legs, bring both arms overhead and swing them down as the knee comes up.
Perform this movement for 30 seconds to complete the warm-up.

Muscle Strength: Lower Body

Begin by continuously jumping from one foot to the other as if you were jumping rope (no rope needed).
Make small circles with your wrists to the sides.
Finish for 20 seconds.
Get on the floor in a push-up position.
Hold one leg on the floor behind you.
Jump your foot towards your body, then press up to stand on one leg.
Come back down and jump until the leg is straight - this is the first one.
Do 20 seconds on the right leg and 20 seconds on the left leg.
Perform 20 seconds of jumping rope after each movement.
For the next move, start in a squat position, facing the side.
Pulse twice into a lowered squat position, then rotate your foot 90 degrees so that you are now facing forward.
Squat and jump, then rotate 90 degrees to the other side. Pulse twice and rotate back to center for the jump squat—this was a full rotation. Continue alternating sides for 40 seconds.

With your feet hip-width apart, lower yourself into a squat position with your arms bent upward at the elbows. Jump out of the squat position and straighten your arms. Perform this dynamic movement for 40 seconds.
Return to the squat position.
Make a fist with your left hand and grab it with your right hand and hold the lowered squat position.
Challenge yourself by holding the squat down with your heels off the floor.
Hold the squat position for 40 seconds.

Cardio Blast: Lower Body

Jump rope for 20 seconds between each movement.
Start standing with your feet together.
Jump your left leg behind you, and lower your right knee almost to the floor.
Then jump straight up and switch legs in the air, landing with your left knee down.
Perform each leg four times.
Return to center and start in a squat position.
While in a squat position, explosively jump up, then return to a squat position again.
Continue the dynamic movement for four jump squats.
Start with your feet slightly wider than hip-width apart and your palms facing out in front of you.
Move your feet in a stationary running motion as quickly as possible for a count of eight.
Jump with both feet together.
Do four sets.

To begin the final lower body movement,

Stand with your feet hip-width apart.
Place your left foot behind your right leg and lower your left knee.
From here, straighten your legs and jump into a wide squat position.
Then jump back into a squat position with your right knee lowered behind your left leg – that’s one set.
Make four of them.

Muscle Strength: Upper Body

Start standing with your palms on the floor. Jump both legs back until you are in a push-up position.
Lower your shoulders to do a push-up. Lift your hands off the floor and arch them back.
Then jump your feet back towards your hands and jump vertically, extending your arms above your head.
Continue for 40 seconds.
Start in a push-up position with your feet shoulder-width apart.
Lower your shoulder toward the floor by doing a push-up.
Then rotate your body to the side, so that only one hand is on the floor.

Return to center to do a push-up and rotate to the other side. Repeat for 40 seconds.
Sit on the floor with your legs bent and your palms flat on the floor next to your hips.
Straighten one leg in front of you and raise it parallel to the floor.
Continue alternating the straight leg for 40 seconds.
Start at the top of the push-up position.
Lower your shoulders toward the floor and bring your right knee up to your right elbow.
Keeping your left leg straight, hold the position for 20 seconds.
Switch sides and hold the position for another 20 seconds.

Cardio Blast: Upper Body

Start on the floor in a push-up position.

Keeping your back straight and your hands planted, bring your opposite knee up to your elbow.
Bring it back to the floor and repeat with the other leg in one quick motion.
Do eight mountain climbers, then jump up to your feet, before returning to center. Do four sets of eight mountain climbers.
Start again in the push-up position.
One arm at a time, move down to your forearms and then back up to your hands.
Do four walking planks.

Start in a push-up position with your legs apart.

Jump your legs forward and together, but keep your hands planted on the floor.
Return to the wide push-up position.
Do four push-ups.
For the last exercise, start with your hands on the floor, feet together in a pike push-up position.
Lower your shoulders toward the floor and raise them until your arms are straight. Repeat four times.

Back to calm

To prepare for capoeira , lean forward slightly.
Keep your core tight and swing your arms out to the sides while simultaneously tapping your foot behind (so while your left arm swings to the right, your left foot taps behind).
Repeat the movement for 30 seconds.
Stand with your feet hip-width apart.
Tap your toes on either side of you.
Continue for 30 seconds.

Bring your right arm across your chest, and hold it with your left arm underneath.

Hold for 15 seconds with each arm to stretch your triceps.
Tap from side to side throughout the exercise.
Standing, bend your right knee behind you and grasp your ankle with your right hand.
Hold the position for 15 seconds on each leg to stretch your quadriceps.

If you liked this article and it helped you tone your body quickly. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

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