Blast calories and build strength with two dumbbells and these three exercises

ActiveWorkoutsBlast calories and build strength with two dumbbells and these three exercisesThis speedy workout packs a punch!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

This speedy workout packs a punch!

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Woman doing dumbbell squat

(Image credit: Getty Images)

Some days time just isn’t on our side for a full blown workout, but that doesn’t mean you have to cancel out your session altogether. This AMRAP workout is just 12 minutes and will fire up your lower and upper body muscles, burning a good amount of calories whilst doing so. You just need apair of dumbbells, something sturdy to step onto (like a box or coffee table) and a timer.

AMRAP stands for ‘as many rounds as possible’ or ‘as many reps as possible’ and it’s a popular workout style used in CrossFit and HIIT workouts. It’s where you have a set of exercises, then set a timer for a period of time and complete the sequence of exercises for as many rounds (or reps) within that time frame. Depending on the exercises included, AMRAP workouts can build muscle (as well as muscle endurance), strength and improve your cardiovascular fitness. Due to its high intensity, it’s also a great way to burn lots of calories quickly.

This work has three exercises in total; you’ll do each one for eight reps and you’re aiming to complete as many rounds of these exercises as possible within three minutes. Once the three minutes is up, rest for 60 seconds, then repeat the workout two more times. CrossFit athlete, Lauren Fisher, who created this workout says to find a steady pace that allows you to complete three to four rounds within your three minute time frame. This is very high intensity, so opt for a pair of light dumbbells and don’t do it barefoot, wearworkout shoes. Don’t have dumbbells? You could usetwo kettlebellsor water bottles instead. Here are your exercises:

If you enjoy short, yet effective, workouts like this one then we’ve got plenty of others here on T3, like thisfour-move bodyweight workout. It’s another great session that’ll burn lots of calories and only takes around 20 minutes. Plus, no equipment is involved, which is a bonus. If you’re tight on time though and need something pretty speedy, give this11 minute bodyweight workouta go, which will help you build up good base strength.

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