Your time-saving mus­cle plan

Get back to your fittest in three work­outs with just two dumb­bells – no gym re­quired

Men's Fitness - - Contents - Words Sam Rider Pho­tog­ra­phy Danny Bird Model Lee McLaugh­lin@WAth­letic

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.

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