Whether you’ve been working out for 10 weeks or 10 years, you’re going to have those days where you’re just not feeling it. We’ve all had them. There’s no motivation to do anything other than be lazy on the couch, and there’s certainly no motivation to workout. It doesn’t mean you should lose hope and it doesn’t mean you should give up on exercising altogether; it’s just life.

So what do we do on the laziest of days? Should we just skip our workout? The answer’s no. I’ve always lived by one rule when I have little motivation for fitness: some exercise is better than none. Not only does it benefit your body, but it also benefits your mind by eliminating the guilt of skipping a workout.

On lazy days, it’s best to do a workout that’s shorter in time but higher in intensity. After all, it’s easier to drum up motivation for 20 minutes than it is for 60 minutes. Next time you’re feeling a little lazy, try this simple dumbbell workout that’ll get your heart rate up and shed fat in the process. Here are the 5 moves you need to know:

RELATED: RECOMMENDED PLANS FOR YOU

Tabletop chest fly:

Lay on your back (on a bench or on the ground) with your legs raised straight up. Now, bend your legs to a 90 degree angle, using your core to keep your legs balanced. Next, hold the dumbbells straight above your chest.

Bring the weights out away from your body towards the floor, keeping your elbows slightly bent but locked. When your arms are parallel to the ground, bring the weights back to the starting position, pinching your chest at the top.

Renegade row:

To begin this exercise you will get into a pushup position holding dumbbells in a neutral grip. Lift one arm up from the elbow, pinching the shoulder blade (the way you would during a bent-over row). Return to the starting position and repeat with your other arm. Be sure to keep your back straight and core engaged throughout the entire move. For an even tougher challenge, throw in a pushup between reps.

simple dumbbell workout_2

Curl + thrust:

Standing with your feet shoulder width apart and knees slightly bent, hold dumbbells by your side in a neutral grip. Curl the dumbbells up (like a hammer curl) and then thrust them up above your head (like a shoulder press). During the shoulder press portion of the move, drive up through your heels. This turns this simple dumbbell exercise into a full-body, fat-shredding move.

Goblet squat jump:

Hold a dumbbell up against your chest with your feet a little more than shoulder width apart and feet slightly turned out. Squat down until your thighs are parallel with the ground and immediately jump up as high as you can. Be sure to keep your back straight during the squatting motion and explode up through your heels for maximum power.

Dumbbell swing:

Grip a dumbbell with both hands. With your feet shoulder width apart, bend your knees (about halfway to a squat), holding the dumbbell between your legs. Keeping your back straight, thrust up and raise to dumbbell to about face-level. Engage your core and drive up through your heels, making this a total body exercise.

The workout:

Complete each exercise for 40 second periods, resting 20 seconds in between, for 4 rounds. Take a minute or two between rounds to grab some water and catch your breath. The goal is to do as many reps during the 40 seconds as you can, so pick a weight that’s comfortably challenging. This simple dumbbell workout can be done in roughly 20 minutes on your laziest day.

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans