{"id":344805,"date":"2025-12-14T14:17:18","date_gmt":"2025-12-14T14:17:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/344805\/"},"modified":"2025-12-14T14:17:18","modified_gmt":"2025-12-14T14:17:18","slug":"boost-your-metabolism-and-build-total-body-strength-with-this-five-move-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/344805\/","title":{"rendered":"Boost your metabolism and build total body strength with this five-move dumbbell workout"},"content":{"rendered":"

Sometimes we need a workout that combines a little cardio and strength training for those days when time isn\u2019t on our side \u2013 and this 25-minute workout from Joe Bronston ticks both these boxes. The workout follows an EMOM format, forcing you to work hard every minute, while its compound exercises<\/a> help to build full-body strength while keeping your heart rate high throughout.<\/p>\n

Peloton<\/a> says: \u201cEMOM workouts can build strength, lean muscle mass, and reduce body fat by increasing one\u2019s metabolism.\u201d However, this particular EMOM also reaps the benefits of peripheral heart action training (PHAT), which is where you alternate between upper-body and lower-body exercises. The National Academy of Sports Medicine<\/a> says: \u201cThis method of training forces the blood to quickly circulate through the body, increasing caloric expenditure and theorized to decrease body fat and increase lean muscle mass.\u201d<\/p>\n

<\/p>\n

For this workout, simply set your timer for 25 minutes and pop it somewhere you can see it, then every minute perform the exercises below. For example, on minute one, you\u2019d perform 5 devil presses, on minute two 10 front squats, and so on. You\u2019ll continue cycling through the exercises until 25 minutes are up. If you complete the reps before that minute is up, you get to rest for the remainder of it. This is a high-intensity workout and some of the rep ranges were quite challenging, so we\u2019ve added in some regressions for beginners. Here\u2019s what you\u2019ve got:<\/p>\n

You may like<\/p>\n

Minute 1: 5 devil pressesMinute 2: 10 front squatsMinute 3: 20 push-ups (8-10 for beginners)Minute 4: 10 reverse lunges per leg (5 if you\u2019re a beginner)Minute 5: 25 butterfly sit-ups (8-12 for beginners)<\/p>\n

If you enjoy high-intensity workouts like this, then make sure you take a rest day or two before giving it another go, so that your body has enough time to recover. Once it has, and if you\u2019re after another, then you may enjoy this 12-minute AMRAP workout<\/a> from Arnold Schwarzenegger, perfect for those days you need you\u2019re tight on time. Its main focus is strength, but we can confirm your heart will be left racing too.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"Sometimes we need a workout that combines a little cardio and strength training for those days when time…\n","protected":false},"author":2,"featured_media":344806,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-344805","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/344805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=344805"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/344805\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/344806"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=344805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=344805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=344805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}