If you only have little time to work out, you should be looking for the most effective exercises. Their majority will require weights or dumbbells, but the best ones work without them as well. It is said that you should perform the routine 2-3 times per week in order to see the desired results.
Start with your feet wide apart and hold a dumbbell in each hand. Lower yourself into a squat position and curl the dumbbells to your chin with the palms facing each other. Place the dumbbells on the floor and jump into plank position. Jump up and put the feet near the hands and lift yourself into a squat position; return to the starting position.
Ready, Set and Go
Hold a dumbbell in each hand with the left foot staggered in front of the right. Extend the arms at chest level. Put the dumbbells to the floor, straighten the right leg and extend the left leg as much as possible. Bend the right knee while lifting the arms to the chest. Repeat on the other side as well.
Start with the feet shoulder width apart. Lunge back with your left leg and bend both knees. In the meantime hinge forward from the hips and put the palms in front of your right foot. Raise the left leg to the side. Return to the curtsy and repeat the side kick. Repeat on the right side as well.
Start with the feet together. Lunge back with the left leg; bend the left elbow and raise your right arm to chest level in front of you. Stand on the right leg and kick forward with the left one while lowering the arms. Lower yourself into a squat position and bring the palms in front of your chest. Return to the lunge position and repeat the exercise.
Start again with the feet together and a dumbbell in each hand. Bring the left knee to the side; bend the right elbow in front of you and the left elbow in the back. Swing the left leg behind the right one and bend both of them into a curtsy while switching the arms. Stand on your right leg while bringing the left one up in the front and switch the arms again. Return to the curtsy and repeat the exercise.
You might be amazed by the results that you can achieve.