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The Heavy Weight Workout

You've heard before to lift heavier weights—doing so torches body fat, burns more calories, and helps fend off osteoporosis. This total-body strength routine is designed to help you reap all of those benefits. 

Choose your weight carefully, progressing gradually to heavier loads to avoid joint strain. As the workout begins to feel easier, increase your weight to stay challenged. (You'll know you can handle more if, by the end of the first set, you feel like you could keep pumping out more reps.)

RELATED: Chisel and Burn Total-Body Workout

How it works: Up to three non-consecutive days per week, complete a dynamic warm-up of your choice. Do 10 to 15 reps of each move, rest for up to 30 seconds, then repeat twice more before moving on to the next move. (Aim to do at least 10 reps with great form, pushing to fatigue; easily doing more than 15 reps means you need heavier weight.)

Total Time: up to 30 minutes

You will need: Bench, Free weights, Mat

1. Goblet Squat

A.

Standing tall with feet shoulder-width apart, holding one end of a dumbbell with both hands vertically in front of chest.

B.

Keeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.

Sets:

3

Reps:

10 to 15

2. Split Stance Single-Arm Row

A.

Stand in a split stance with right foot forward, holding a dumbbell with left hand. Bend both knees and, keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on lower back to help ensure proper form.

B.

Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.

Sets:

3

Reps:

10 to 15 per side

3. Single-Arm Overhead Press

A.

Stand with feet hip-width apart, knees slightly bent, and abs engaged, holding a dumbbell in right hand just above shoulder so palm faced front. Extend left arm down by side.

B.

Extend right arm overhead, pressing dumbbell to ceiling, keeping torso steady and shoulders stacked over hips. Lower arm to starting position. Repeat on opposite side to complete set.

Sets:

3

Reps:

10 to 15 per side

4. Dumbbell Reverse Lunge

A.

Stand with feet hip-width apart, holding dumbbells by sides.

B.

Take a wide step back with left foot, lowering into a lunge by bending both knees about 90 degrees, keeping shoulders in line with hips and abs engaged. Return to starting position. Repeat, alternating sides each rep.

Sets:

3

Reps:

10 to 15

5. Chest Press

A.

Lie face-up on the floor or on a bench with knees bent and feet flat, holding dumbbells. Bend arms and open elbows out to sides of shoulders at a 90-degree angle, elbows just above the floor.

B.

Extend arms and press dumbbells up over chest, lining weights up with midline of chest. Bend elbows back to starting position.

Sets:

3

Reps:

10 to 15

6. Unilateral Triceps Extension

A.

Lie faceup on a mat or bench with knees bent and hip-width apart and feet flat, holding a dumbbell with right hand. Extend arm up to the ceiling in line with right shoulder, left arm extended down by side, bracing abs in tight.

B.

Bend right elbow to lower end of dumbbell across body toward left shoulder (try to keep right elbow lined up with right shoulder). Return to starting position. Repeat on opposite side to complete set.

Sets:

3

Reps:

10 to 15 per side

7. Reverse Grip Biceps Curl

A.

Stand with feet hip-width apart, knees slightly bent, holding dumbbells with a reverse grip (palms facing toward body).

B.

Bend elbows and do a biceps curl.

Sets:

3

Reps:

10 to 15