Having a quick workout plan is a big difference maker. This article will help you lose weight using adjustable dumbbells, treadmills, and much more!
The problem with losing weight or getting fit is never beginning at all. Sometimes, you might think that to lose weight you’ll need to be committed and intense in your workouts. That’s true, although only to a certain extent.
If you’re planning on getting toned and ripped biceps with a 6-pack, then it’s true. However, you don’t need all the gym equipment in the world to be fit. Sometimes, an adjustable dumbbell and a workout mat are all you need.
You also don’t need to spend hours and hours in the gym. A simple workout plan that you do every day is all you need to be on the right track.
The first thing to understand in workouts is what kind of workout suits your lifestyle.
Here’s an example, let’s say you live in a subdivision or village. You can utilize this location by doing rounds of jogging. However, some people have lifestyles that can’t do this. For example, if you’re living in an apartment by the busy metro, you wouldn’t want to run into people.
Once you’ve come to a decision, you can finally start devising your preferred workout plan. However, you might not know how to start. Hence, we will be giving an example of a daily workout that can be done in under 15 minutes.
Things You Might Need
In this section, we will list and explain some of the things you might need. Remember, at the end of the day your workout plan is up to you. These are just some of the equipment and tools that we deem as important for every workout session.
The good old treadmill has been a staple in gyms for decades. It feels like it’s been there for a century. Whether a beginner or a long-timer, treadmills are probably the easiest gym equipment to distinguish.
Treadmills can be pricey, so it’s not advisable to buy one if you’re on a budget. Moreover, buying a treadmill to use for just a few minutes every day might not be worth it for some people.
With that said, if you have a gym nearby, you can visit that instead. On the other hand, if you’re living in a very nice and quiet area, there’s no need for a treadmill. That’s one of the perks of living away from the busy districts. You can run as much as you want without ever stepping on a pricey equipment.
2. Adjustable Dumbbells
Dumbbells are right up there with the treadmill as the most common tools in the gym. You can’t go wrong with using dumbbells. It’s a great tool to tone your biceps. Furthermore, it works perfectly well with workouts and exercises.
Compared to a traditional dumbbell, an adjustable dumbbell is even better. This dumbbell has all the plates you need in one product. From 5 pounds going up to 20 and above, it saves space better than a set of dumbbells. With its versatility, you can change the intensity of your workout without buying a rack of dumbbells.
Now that you know the things you’ll need, it’s time to show a workout routine that you can follow. Remember, there’s a bunch of 15-minute, and under workouts out there, this is just among the many that you can use.
For this workout, we tried giving you a complete set that targets most of your major muscles. Your core, cardio, lower body, and biceps are among the muscles that are best to target especially if you’re a beginner.
1. Warm up
Every physical activity should start with a warm up. There’s a bunch of warm ups out there that you can check. For this workout, we’ll do a rendition of squats.
Stand firm first with your fists closed and raised to your shoulder. Your feet must be set apart, and it should be aligned to your shoulders too. Then, slowly bend your lower body just like when doing squats. Simultaneously, stretch your folded arms and open your fists.
Time duration: 1 minute
This is where you might need a treadmill. Running is one of the best ways to enhance your cardiovascular system. Steadily run on the treadmill at a moderate speed. Don’t sprint since it will tire you out. Moreover, it’s not on par with a 15-minute workout. You can also use Exercise Bike
Time duration: 5-6 minutes
3. Dumbbell Squat
Working your lower body again, get your adjustable dumbbell and set it to 5-10 pounds each. The weight depends on your capability to lift it. Never lift a dumbbell that makes your arms feel intense discomfort.
Place your dumbbells across each other on the floor. Straighten your back and lift the dumbbells in knee-level as you perform squats.
Reps: As many as you can
Time duration: 1 minute
4. Dumbbell Deadlift and Dumbbell Shoulder Press
Next, do deadlifts with your adjustable dumbbells. This trains your biceps, shoulders, and your triceps. Place your dumbbells on the floor and lift it up while not bending your lower body. Keep your upper body and arms straight at all times.
For the shoulder press, start by holding your dumbbells at shoulder level. With feet apart, lift the dumbbells as high as you can. Stretch your arms but keep it straight and parallel to each other. Try to keep the distance between your arms as uniform as possible for every rep.
Time: 2 minutes for each workout. A total of 4 minutes for this step.
5. Push Ups
Push ups are a classic for any workout. It’s one of the best ways to target and improve your core muscles. Do a planking position and keep your body straight and steady. Make sure your hands are apart. When doing pushing ups, dip your whole body and raise it similarly. Don’t dip just half because that’s cheating!
Time duration: 1 minute
6. Sit ups
For your abs, do a simple sit up exercise. Lay down on a mat and bend your knees into an inverted V position. Keep your feet planted in the ground and slowly raise your lower body midway. Don’t raise it until it reaches your knees. It’s important to feel the intensity and pull on your abs while doing this.
Time duration: 2 minutes
7. Closing it Out
Cooling down is one of the most overlooked aspects of working out. Try to rest and perform several stretches that are meant to close out your workout. These stretches target your quad, shoulder, and arms. Performing this is the best way to prevent yourself going to work or going to bed with a strained body.
Time Duration: 2 minutes
Keeping it up
With a great routine to follow, the next step is to maintain it every day and be disciplined in your workout. Just be motivated and do it the right way. In that way, your body will reap the benefits in no time. Remember, a good body is the result of a disciplined attitude!