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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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martha_horne2000 wrote:

There is only half of the description of each exercise.

7/13/2012 05:24:16 AM Report Abuse
traynorbernie wrote:

Bernie Traynor (Anglo-Irish Male).You have an excellent set of drills here. I coach girls only at two schools in India, one boarding, one day. We are currently on vacation so I am downloading some of your drills to modify for use with my girls. If you would like to converse on the topic of girls training try traynorbernie@yahoo.com. As a matter of interest Indian girls work much harder than Indian boys. All the best, Bernie

4/10/2012 08:29:23 AM Report Abuse
amber-yates wrote:

go to the print button. That will bring up the single exercise to print, insted choose the option "print all slides" located above the photo/description.

10/31/2011 11:15:48 AM Report Abuse
maracaibo1 wrote:

Perfect !!!

9/17/2011 06:52:02 PM Report Abuse
anonymous wrote:

Is there anyway you can print the whole piece including all of the pictures so you can print it and take it to the gym. I have no way of remembering these steps if I can only see it on the monitor. Anybody??

8/9/2011 03:27:14 PM Report Abuse
Ceclia Strait wrote:

How many calories does one burn doing this workout? This was tough for my upper-body. I have strong legs and weak arms/chest/back.

8/8/2011 04:44:06 AM Report Abuse

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