Weight Loss

20-Minute Winter Metabolism Boosting Workout

A simple circuit that'll cancel out the extra calories you consumed during the holidays

[ Updated: Jan 29, 2009 - 10:09:12 AM ]

The following circuit was developed by Chris Jordan, who trains executives as director of corporate fitness and exercise physiology at LGE Performance Systems in Orlando, Florida.

Do this dumbbell circuit in the morning before work, but after breakfast, three times a week. Complete one set of 8 to 12 repetitions (to muscle failure) of an exercise before moving on to the next exercise. Do these lifts in this specific order, without resting in between sets.

"The intensity and constant movement of this workout has a significant effect on core temperature, the body's energy generating systems, and levels of hormones like adrenaline and noradrenaline," says Jordan. "By elevating body temperature and these hormones, you're essentially boosting your metabolism for up to 2 hours after the workout is completed."


Dumbbell Chest Press
Lying flat on a bench with your feet on the floor, your arms extended and the palms of your hands facing forwards, lower the dumbbells towards the shoulders to chest level slowly, under control while inhaling. Pause momentarily and then press the dumbbells upwards and exhale until the arms almost fully extended.


Dumbbell Pullover
Lying flat on a bench with your feet on the floor, your arms extended above the chest with both hands holding a dumbbell, slowly, under control, lower the dumbbell behind your head (allowing the arms to bend slightly) and inhale. Pause momentarily and pull the dumbbell to the start position while exhaling.


Dumbbell Squat
Standing upright with feet shoulder width apart and holding a dumbbell in each hand, slowly, under control squat down maintaining a straight back, looking straight forward and feet flat on the floor, until the thighs are parallel to the floor. Inhale as you squat down. Pause momentarily and then straighten your legs to the start position while exhaling.


Dumbbell Lunge
Standing upright with feet hip width apart and holding a dumbbell in each hand, slowly, under control take a step forward and lower your back knee towards the floor while inhaling, looking forward and maintaining a straight back. Pause momentarily and return to the start position while exhaling.