The 15-Minute Full-Body Workout

| Fitness

guest author

Just 15 minutes and you're done, ladies! Sound easy? Wait until you've tried this workout from Women's Health Magazine. This circuit sculpts your arms, shoulders, legs, butt, back, and abs — so, yeah, basically everything — and spikes the heck out of your fat burners.

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(Photo: Women's Health)

"Many of the exercises target multiple muscles, and the more muscle involved, the greater the metabolic demand during and after the workout," says Jade Teta, cofounder of the Metabolic Effect in Winston-Salem, North Carolina, who designed this plan.

Here's how it works: You'll do three circuits, each with four exercises. Starting with the first one, set a timer for five minutes and complete 10 reps of each move in order, repeating the circuit as many times as you can in that frame.

Your breaks are based on your perceived effort. On a scale of 1 to 4 (1 being totally relaxed and 4 being barely able to talk, breathe, or do another rep), take a quick breather whenever you hit that top zone; when you're back at a 2 (you can talk easily but your heart rate is elevated), jump back in right where you left off. (The clock runs whether you're moving or not!) After those five minutes, go right to the next circuit; repeat the same pattern for circuits 2 and 3.

You'll need only a pair of dumbbells for this routine, but size does matter. "If you're not resting by the second or third round of each segment, your weights are too light," says Teta. "And if you can't finish at least one round without taking a break, you're going too heavy." (His test: Find the heftiest weight you can do 10 solid biceps curls with.)

CIRCUIT #1

1. Squat to Press: Stand with your feet slightly wider than your shoulders. Hold a weight in each hand in front of your shoulders, palms facing each other. Bend your knees and sit back until your thighs are parallel to the floor (a). Stand as you extend your arms, pressing the weights overhead (b). Reverse the movement to lower into the next rep.

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(Photo: Photo by Cassandra Tennenbaum/Women's Health)

2. Lunge with Curl: Stand with your feet hip-width apart, a dumbbell in each hand, arms at your sides (a). Take a big step forward with your right foot and bend your knees; lower your body until your right thigh is parallel to the floor as you bend your elbows, curling the weights toward your shoulders (b). Push through your right heel and step back, standing as you lower the weights to your sides and return to start. Alternate legs with every rep.

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(Photo: Photo by Cassandra Tennenbaum/Women's Health)

3. Renegade Row: Get into a pushup position, hands resting on dumbbells (a). Bend your right elbow to raise the weight to the side of your torso as you keep your hipbones pointing toward the floor (b). Lower the weight to return to start. Finish all reps, then repeat on opposite side.

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(Photo: Photo by Cassandra Tennenbaum/Women's Health)

4. Hammer Curl to Press: Stand with your feet hip-width apart and hold a dumbbell in each hand by your shoulders, palms facing each other, elbows pointing down (a). Extend your arms straight up, lifting weights overhead (b). Lower weights to return to start.

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(Photo: Photo by Cassandra Tennenbaum/Women's Health)

To see the rest of the workout from Women's Health, click here!