Looking for motivation? Or maybe just somewhere to start? These beginner workouts were made just for you. All of them are less than 45 minutes, and all you’ll need is a set of dumbbells! Trust me, your body will thank you for these workouts.

Total Body Burn

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5 minute cardio warmup — Walk, jog, jump rope, bike, it doesn’t matter! Just get your heart rate up and get that gorgeous glisten on your forehead

5 minutes of stretching — make sure to hit calves, quads, hamstrings, glutes, shoulders, triceps, back, chest.

SUPERSET 1

1a) Standing Lunge + Bicep Curl (5 on each leg, 10 total)

1b) Incline Push-Up + Glute kickback (10)

**Repeat this superset 3 times**

SUPERSET 2

2a) Squat Jumps (10)

2b) Mountain Climbers (10/side)

**Repeat this superset 3 times**

SUPERSET 3

3a) Burpees (10)

3b) Plank (30 seconds)

**Repeat this superset 3 times**

5 minute cool-down stretch: make sure to stretch your calves, quads, hamstrings, glutes, shoulders, chest, and back. This is important to prevent injury and aid in recovery.

Upper Body Blast

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5 minute cardio warmup — Walk, jog, jump rope, bike, it doesn’t matter! Just get your heart rate up and get that gorgeous glisten on your forehead

5 minutes of stretching — make sure to hit calves, quads, hamstrings, glutes, shoulders, triceps, back, chest.

Push-up + spiderman ab crunch (3 sets of 10/each)

Overhead shoulder press (3 sets of 12)

Bent over dumbbell row + Shoulder fly (3 sets of 10/each)

Overhead tricep extension (3 sets of 15)

Bicep curl (3 sets of 12)

5 minute cool-down stretch: make sure to stretch your calves, quads, hamstrings, glutes, shoulders, chest, and back. This is important to prevent injury and aid in recovery.

Lower Body Builder

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5 minute cardio warmup — Walk, jog, jump rope, bike, it doesn’t matter! Just get your heart rate up and get that gorgeous glisten on your forehead

5 minutes of stretching — make sure to hit calves, quads, hamstrings, glutes, shoulders, triceps, back, chest.

Walking lunges (3 sets of 10/leg)

Walking side squats (3 sets of 12 each way)

Elevated hip thrusters (3 sets of 15)

Hip thrusters (3 sets of 20)

Calf raises (3 sets of 20)

5 minute cool-down stretch: make sure to stretch your calves, quads, hamstrings, glutes, shoulders, chest, and back. This is important to prevent injury and aid in recovery.

Cardio & Core Crunch Time

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5 minute cardio warmup — Walk, jog, jump rope, bike, it doesn’t matter! Just get your heart rate up and get that gorgeous glisten on your forehead

5 minutes of stretching — make sure to hit calves, quads, hamstrings, glutes, shoulders, triceps, back, chest.

CORE SUPERSET

1a)  Leg raise (10)

1b) Bicycle crunches (15/side)

1c) Back extensions (30)

1d) Plank (30 seconds)

**Repeat Superset 3 times**

HIIT CARDIO: Again, it doesn’t matter what cardio you’re doing, as long as your heart rate is elevated! You’ll only have 2 levels today: easy, and hard. You decide what is your easy, and what is your hard.

1 min: easy

30 seconds: hard

Repeat this 8 times, for a total of 12 minutes!

5 minute cool-down stretch: make sure to stretch your calves, quads, hamstrings, glutes, shoulders, chest, and back. This is important to prevent injury and aid in recovery.

Complete Crusher

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5 minute cardio warmup — Walk, jog, jump rope, bike, it doesn’t matter! Just get your heart rate up and get that gorgeous glisten on your forehead

5 minutes of stretching — make sure to hit calves, quads, hamstrings, glutes, shoulders, triceps, back, chest.

30 seconds work, 30 seconds of rest, 4 times for each of the following exercises, with a 1 minute rest between exercises:

1. Goblet Squats
2. Dynamic planks + shoulder taps
3. Burpees
4. Toe touches
5. Push-ups 
6. Bent-over dumbbell rows
7. Jump-rope or Jumping Jacks

5 minute cool-down stretch: make sure to stretch your calves, quads, hamstrings, glutes, shoulders, chest, and back. This is important to prevent injury and aid in recovery.