Health

Here’s How To Get In Shape With Just 2 Dumbbells And 15 Minutes

No gym membership? No time? No problem!

Among the reasons people give for why they don’t regularly exercise, lack of time and money are often at the top of the list.

Well, this trainer says there’s no need for a gym membership, fancy equipment or hours of free time. All you need, according to trainer Jeremy Scott, owner of Jeremy Scott Fitness in Scottsdale, Ariz., is a pair of dumbbells and 15 minutes. Yep, you read that right.

Scott told Men’s Health you can achieve a total-body workout that will strengthen your core, shoulders, back and legs, improve your mobility and give you a cardio workout—all in a quarter of an hour. Just 15 minutes? Where do we sign up?

dumbbells photo
Getty Images | Chris Hondros

So what moves does he recommend, exactly? It’s as easy as one, two, three:

  1. Dumbbell walkout with pushup
  2. Dumbbell plank-position row with two froggers
  3. Burpee with curl and press

dumbbells photo
Flickr | feryswheel

If you’re like me and thinking, the only thing I recognize from that list is pushup, here’s the lowdown.

  • The walkout involves walking out with your hands, starting from an all-fours position, as shown in this video. To make it harder on yourself, you’ll be holding dumbbells as you do it, and ending with a pushup.
  • Froggers involve, you guessed it, jumping like a frog.
  • To perform a burpee, begin in a standing position. Next, drop into a squat with your hands on the ground. Kick your feet back into a plank position while keeping your arms extended. Then, return your feet to the squat position. Finally, stand up from the squat position.  After that, don’t forget to do a curl and press with your dumbbells. Whew! I’m tired just reading about it.

Scott recommends doing three to five rounds of the moves, and resting as needed. As for what size dumbbells to use, that depends on your fitness level. You should be able to comfortably do 10 to 15 repetitions with good form, according to Shape.

Given how important weight training is for our overall health and longevity (one study showed it can cut your risk of early death by 46 percent, muscle-building is certainly a good place to focus your exercise regimen.

Don’t forget to properly hydrate, and you’re good to go!