By Matt Evans
Looking for a great home workout this weekend? Results Wellness Lifestyle's Cecelia Harris took to our Instagram recently in order to guide us through a quick 30-minute workout using a pair of light dumbbells.
If you're looking to build muscle, getting protein into your diet is essential. You can use our Black Friday protein deals roundup to find the best discounts going this year.
This full-body blitz is great for beginners looking for a sweaty routine they can do in their front room, and the use of the weights ensures you work even harder, building muscle in addition to burning fat. Check out the routine in full below;
- Check out our Cyber Monday dumbbells deals page to snap up a bargain!
- Best adjustable dumbbells
- Dumbbell workout: 30-day challenge to tone your whole body
Cecilia's workout is a tough one, using full-body movements incorporating legs, arms and core. These are called "compound exercises" because they work multiple muscle groups. When people first think of dumbbells, they usually think of a bicep curl, which is an "isolation exercise" because it only works the bicep. Cecilia's tough circuit uses moves drawing power from all over the body, working every muscle group.
This is what gives the workout its fat-burning potential. A report published by the American Council on Exercise looked at resistance training's place in a weight loss programme, and found the “best” resistance-training programs for fat loss prioritize compound movements.
This is because resistance training with compound movements encourages Exercise Post-Oxygen Consumption (otherwise known as EPOC) in the body. Your muscles demand more oxygen to recover, and your body burns calories well after the session is over as it works to refuel them.
This combination of aerobic exercise moves and resistance training makes Cecelia's routine a great way to get a sweat on. Give it a try and see for yourself.
- Best workout equipment for home: the best multi-gym, treadmill, dumbbells and more
Matt Evans is an experienced health and fitness journalist and Channel Editor at Fit&Well. He's previously written for titles like Men's Health and Red Bull, and covers all things exercise and nutrition on the Fit&Well website. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen kickboxer and runner. His top fitness tip? Stretch.
This is the Fittest Man on Earth's new home gym
Fitness We can't all afford a first-class home gym like Mat Fraser but we can take some tips from the CrossFit champion
By Jessica Downey •
Treadmill benefits: 8 reasons to use a running machine to get fit
running From joint health to recovery benefits, there are many reasons why you should consider getting a treadmill if you want to get fit
By Matt Kollat •