Your time-saving muscle plan
Get back to your fittest in three workouts with just two dumbbells – no gym required
30 minutes a workout, three workouts a week. Can you really pack on size in an hour and a half? Absolutely. Start here
Sometimes your good intentions to get fit can be trampled by forces outside your control. You’ve packed on some winter timber, your muscles have been on extended leave, the weather is as inviting as Donald Trump’s US immigration plan and the gyms are crammed with hopeful New Year resolutionaries. That’s where these three 30-minute workouts can make the difference.
Designed by Sandy Macaskill, coowner of group fat-loss specialists Barry’s Bootcamp, they alternate weighted moves with quick bodyweight drills – known as contrast training, where you work heavy then light on the same muscles – done against the clock. “Combining strength training with intense bursts of cardio will cause your muscles to adapt and grow while fat melts away,” says Macaskill.
You won’t need huge weights or acres of space – just the determination to train at a high intensity, and housemates who won’t question the half-hour you spend banging around and panting in your room. Time to put those good intentions into lean musclebuilding practice.