Gain Muscle Every Week: Blast Calories and Build Muscle in 30 Minutes

Blast Calories and Build Muscle in 30 Minutes

The Two-for-One Training Plan

1 of 9

Why spend an hour sweating at the gym when you can finish an effective fat-burning, muscle-building routine in just 30 minutes? This two-in-one plan delivers the boost of endorphins you get from cardio and the definition that comes from resistance training while also elevating your metabolism for up to 24 hours after your last rep. It’s the most efficient way to get fit and feel fabulous!

How it works: After warming up for 5 minutes, do 1 set of each exercise back to back. Once you've completed the full circuit, rest 1 minute, and repeat 2 more times. For best results, do this workout two to three days a week.

You'll need: Two pairs of dumbbells (one heavy and one light), a jump rope, and a rowing machine.

Walking Lunges

2 of 9

All photos

Reps: 10 per side

Grab a pair of dumbbells (15 to 25 pounds) and take a big step forward with right leg. Bend both knees to lower into a lunge, keeping weight in front heel. Press through front heel to stand and immediately step left foot forward into a lunge. Continue "walking" forward until you've completed 10 reps on each leg, keeping torso upright and shoulders draw down and back the entire time.

Split Jumps

3 of 9

All photos

1 minute

Come into a lunge position with left leg forward, both knees bent. Swing arms by sides and explosively drive off the ground, switching feet in the air.

Land softly with opposite foot forward in a lunge position. Continue jumping off the ground, switching front foot each time, for 1 minute.