Pressed for time? Do this quick, total-body blast on days you’d otherwise have to skip the gym

Best For – Fitting in a fast, efficient workout with minimal equipment when your gym is crowded or you’re short on time.

Equipment: Dumbbells, adjustable bench
Focus: Strength, mass building, weight loss
Kilojoules Burned: 1 247* (*as measured with a fit 1.8m, 80kg man using a Polar FT7 Integrated Fitness Watch)

How To Do It – Perform the exercises as a circuit, moving from one to the next without rest. Once you’ve completed all three, rest for two minutes. Do five circuits.

1/Dumbell Pressing Ladder – Set an adjustable bench so the backrest is vertical. Then grab a pair of dumbbells and take a seat, holding the weights just outside your shoulders, palms in. Press the dumbbells straight up over your shoulders and lower them. Do 10 reps. Each circuit, use slightly heavier weights and adjust the backrest a bit lower. For your final circuit, the bench should be flat.


2/Kneeling Dumbell Single-Arm Elbows-Out Supported Row – Hold a dumbbell in your right hand and place your left hand and left knee on a flat bench. Your torso should be parallel to the floor. Row the weight to the side of your chest, flaring your elbow away from your body. Do 10 reps, switch sides and repeat.


3 Dumbell Goblet Reverse Lunge – Hold a dumbbell vertically in front of your chest, cupping the upper head with both hands. Step back with your left leg, bend both knees and slowly lower your body until your thigh is almost parallel to the floor. Pause and push yourself back up. Do 10 reps and repeat, stepping back with your right leg.