8 Double-Duty Exercises for Max Results

Stoke your metabolism and lose weight fast with these time-saving, whole-body exercises

December 17, 2010
Total Body Dumbell Exercises
Beth Bischoff
Look Amazing from Head to Toe

You might say exercises that work your total body are ideal for anyone who doesn't like to work out. Why? Because they target several large muscle groups at once, so you can accomplish an intense heart-and lung-pumping workout-that torches calories and stokes your metabolism-with fewer exercises and in less time than ever before. Of course, for those same exact reasons, total-body moves are also great for those who do love to work out.

There's one trait they all of the following exercise share: These movements are among the fastest ways to burn fat and build total-body muscle.

Make these 8 weight-lifting fixes to build more muscle!

Total Body Dumbell Exercises
Beth Bischoff
Single-Arm Stepup and Press

Grab a dumbbell and hold it in your left hand, just outside your shoulder, your palm facing your shoulder. Place your right foot on box or a step that's about knee height and brace your core. Then push down with your right heel, and step up onto the box as you push the dumbbell straight above your left shoulder.

Complete the prescribed number of repetitions with your right foot on the box and the weight in your left hand, then switch arms and legs and do the same number of reps.

See how to perform this move with perfect form.

In an exercise machine rut? Try these 6 ways to get more from gym equipment.

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Total Body Dumbell Exercises
Beth Bischoff
Single-Arm Reverse Lunge and Press

Grab a dumbbell with your left hand, and hold it next to your left shoulder, your palm facing in. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. Lower the dumbbell as you push yourself back up. That's one rep.

Complete all your reps, then switch arms and legs and repeat.

See how to perform this move with perfect form.

Make these 8 weight-lifting fixes to build more muscle!

Total Body Dumbell Exercises
Beth Bischoff
Dumbell Straight-Leg Deadlift to Row

Let a pair of dumbbells hang at arm's length in front of your hips with your palms facing your thighs. Bend at your hips and lower your torso into a bent-over position keeping your lower back naturally arched. Then pull the dumbbells to the sides of your torso.

See how to perform this move with perfect form.

Learn 25 NEW ways to build your biceps.

 

Total Body Dumbell Exercises
Beth Bischoff
Thrusters

Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart. Lower your body until the tops of your thighs are at least parallel to the floor. Then push your body back to a standing position as you press the dumbbells directly over your shoulders.

See how to perform this move with perfect form.

Cheat the smart way with these 5 strength-training shortcuts.

 
 
Total Body Dumbell Exercises
Beth Bischoff
Side Lunge and Press

Grab a pair of dumbbells and stand with your feet hip-width apart. Press the dumbbells over your head so that your arms are straight. Brace your core then step to your right and lower your body into a side lunge as you lower the right dumbbell to your shoulder. Reverse the movement and push yourself back to the start.

See how to perform this move with perfect form.

Abide by these 10 principles of size and strength to pack on muscle--fast!

Total Body Dumbell Exercises
Beth Bischoff
Dumbell Hang Pull

Grab a pair of dumbbells with an overhand grip and hold them just below knee height with your feet shoulder-width apart. Explosively pull the dumbbells upward by bending your elbows. In one movement, straighten your hips, knees, and ankles.

See how to perform this move with perfect form.

Prevent an injury with the ultimate chest warm-up.

Total Body Dumbell Exercises
Beth Bischoff
Dumbell Jump Shrug

Grab a pair of dumbbells and let them hang at arm's length, your palms facing your sides. Don't round your lower back. The dumbbells should hang just below your knees. With your arms straight, shrug your shoulders forcefully and jump off the floor.

See how to perform this move with perfect form.

Tap into your inner athlete with these 6 pro training secrets for better performance.

 
 
Total Body Dumbell Exercises
Beth Bischoff
Single-Arm Dumbell Snatch

Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down until the weight is centered between your feet, your arm is straight, your lower back is slightly arched, and your feet are slightly wider than shoulder-width apart. In a single movement, try to throw the dumbbell at the ceiling, without letting go of it. You should be thrusting the dumbbell upward so forcefully that you rise up on your toes. Allow your forearm to rotate up and back from the momentum of the lift, until your arm is straight and your palm is facing forward.

See how to perform this move with perfect form.

Lack definition? Follow these 5 easy steps to reveal more muscle.

Total Body Dumbell Exercises
Beth Bischoff
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