This 18-Minute Workout Hits Every Muscle Group and Turbocharges Your Metabolism

All you need is two dumbbells to land a potent attack on your fat stores

By Michael JenningsPublished: 02 May 2019

Body Builder Training in Industrial Urban Gym

Mike Harrington//Getty Images

To help you land the most potent attack on your body’s fat stores while armed with only a pair of dumbbells, we’ve made all of the moves in this workout a combination of two exercises.

You’ll perform each super-move pairing for 60 seconds, taking a 30-second break in between. Complete three rounds in total, for 18 minutes of calorie-torching intensity that leaves no muscle unworked in your quest for a leaner physique.

Tall Kneeling Hammer Curl to Front Raise

Shoulder, Dumbbell, Arm, Muscle, Joint, Chest, Exercise equipment, Bodybuilding, Weights, Stock photography,

3 rounds of 60 secs

Curl both up, squeezing your biceps, before lowering them back down to your hips. Without letting go, bring both arms up in front of you, before lowering again to work your abs, biceps and shoulders hard.

Flat Bench Chest Fly to Pullover

Arm, Press up, Exercise equipment, Abdomen, Bench, Weights, Chest, Physical fitness, Leg, Dumbbell,

3 rounds of 60 secs

The perfect pairing to sculpt your chest and back. Lie on a bench with your arms fully extended above your chest, holding the dumbbells. Keep your arms as straight as possible as you lower the weights down wide to stretch your chest. Pull them back to the start position. With a slight bend in your elbows, lower both arms behind your head, then bring them back over your chest.

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Renegade Row to Bear Crawl

Press up, Arm, Muscle, Leg, Chest, Physical fitness, Fitness professional, Exercise, Abdomen, Trunk,

3 rounds of 60 secs

At the top of a press-up, while holding a dumbbell in each hand, set your feet wide and keep your core tight as you row one dumbbell up to your chest, before returning down. Repeat on the other arm. Then “walk” both hands forward and bring each foot to the press-up position. Don’t stop for 60 seconds of love-handle-shifting effort.

Good Morning to Bent-over Row

Weights, Exercise equipment, Dumbbell, Muscle, Arm, Fitness professional, Bodybuilding, Shoulder, Chest, Standing,

3 rounds of 60 secs

Finish the round with a calorie-torching legs move. Hold the weights in the top of a hammer curl, as if there were a band around your hips pulling them back. Let your hips hinge to 90 degrees, keeping your chest up and back flat. Extend both arms below you, before pulling them into your side. Drive your hips forward to standing. Now, another two rounds await. Another two rounds await.