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Lose More Fat: 15-Minute Flab-Fighting Cardio

Dumbbells kick up the calorie burn of this 15-minute flab-fighting cardio routine.

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Running Row

What you'll need: a pair of 3- to 5-pound dumbbells

Targets: Back, biceps, triceps, and quads

  • Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
  • Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.

Download the workout video to your smartphone

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Squat Swing

Targets: Back, arms, abs, butt, hips, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with one hand on each end in front of hips.
  • Keeping back flat, squat as you swing dumbbell behind you between legs.

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Iron Cross

Targets: Upper back, shoulders, biceps, triceps, butt, and legs

  • Stand with feet hip-width apart, a dumbbell in each hand.
  • Lift arms out to sides and bend elbows to bring dumbbells near ears, palms forward.
  • Lunge backward with left leg.

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Scoop Squat

Targets: Biceps, butt, and hamstrings

  • Holding a dumbbell in each hand, stand with feet hip-width apart; with palms facing forward, extend arms behind you as high as you can.

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Biceps Squared

Targets: Biceps, butt, and legs

  • Holding a dumbbell in each hand, stand with feet hip-width apart.
  • Raise extended arms to shoulder level, palms up, with right arm directly in front of you and left arm out to side.

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What do you think? Review this slideshow!

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8/17/2013 01:36:07 AM Report Abuse
vivavitality1 wrote:

I can no longer view the exercises. Is there something I must do differently now so I can?

7/9/2013 07:36:22 AM Report Abuse
hfischbach7 wrote:

I would really like to be able to pin these to my workout board on Pinterest, but the images are too small. Does anyone know how I can fix this problem?

7/5/2013 07:50:50 PM Report Abuse
rcarlberg3 wrote:

I wish we could view these without the click through nonsense. Do they think it makes it more fun? To me it's just annoying and I stop viewing.....

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4/25/2013 12:55:21 PM Report Abuse
danielle.ritchey wrote:

Love this

2/24/2013 11:30:06 PM Report Abuse
cocolee199426 wrote:

Great list.The problem we are just too lazy follow through.This is great for anyone looking to make steady progress everyday regarding losing weigth.

12/20/2012 12:16:11 AM Report Abuse
khothamilton wrote:

Love this workout!

6/16/2012 01:06:02 PM Report Abuse
harshmanjeremy wrote:

I did this workout this morning before work. It was 15min of kicking my butt. Great cardio from start to finish and your muscles will get a workout.

4/4/2012 08:29:46 AM Report Abuse
im_smartin wrote:

It tells you the reps if you click the 'after' photo

12/12/2011 03:18:41 PM Report Abuse
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9/17/2011 03:23:01 AM Report Abuse
chalmut wrote:

what about cadio work outs for men

9/9/2011 03:23:25 AM Report Abuse
anonymous wrote:

If you download the workout to your SmartPhone or your laptop, it tells you how many reps at the beginning of each exercise. It also allows you to pause the video while you execute each of the moves and since it is on PAUSE, you can take as long as you need or do it as quickly as you prefer! It's an awesome opportunity to exercise independently and you will feel the results! Thank you for such an awesome FREE download~

8/15/2011 11:17:04 PM Report Abuse
ambalveena wrote:

is it possible to down load this video on the dvd to play it on the television so that that way a goup can do excerise as very good....ambalveena

8/7/2011 12:17:58 PM Report Abuse
cmenendez13 wrote:

Does anyone know how many reps per routine?

8/1/2011 11:11:40 AM Report Abuse
kbuckman3 wrote:

How many reps?

7/5/2011 11:41:47 AM Report Abuse
oopaydoroinsin wrote:

My heart rate increased immediately,just like I was running. I had to take a few breaks so I worked longer than 15 mminutes. I liked this work out and I am feeling the moves.

5/26/2011 04:22:54 PM Report Abuse
dwallis71 wrote:

I love the workout and I know it works because I can hardly

4/29/2011 06:47:09 AM Report Abuse
AlisonFaith wrote:

Alternating back and forth makes this workout super intense.

4/27/2011 05:51:01 AM Report Abuse
ashok_mahadik wrote:

Are these cardio workouts meant only for women?

4/21/2011 04:31:39 AM Report Abuse
gracefor7me wrote:

I have bad knees and also have a weak ankle on the right leg. Had a circle break and if turned either way may break again. I need exercises that do not use the knee so much. grace

4/20/2011 08:34:58 AM Report Abuse
sauera15 wrote:

Thank you

4/19/2011 04:24:04 PM Report Abuse
metcalfsix wrote:


4/11/2011 11:22:43 AM Report Abuse
carolinabsn wrote:

How many reps each exercice?

3/29/2011 12:37:31 AM Report Abuse
carolinelatkins wrote:

I did this workout on Saturday and was super sore on Sunday. Must mean it worked some muscles.

3/28/2011 10:25:41 AM Report Abuse

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