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OK, let us start with the boring (yet important) disclaimer.

Information provided in this article is general in nature and does not constitute health care advice of any kind. It is for information and entertainment purposes only and is based upon personal experience. While all reasonable care has been taken in providing this information, it should not be construed as being specific to your health objectives, personal situation or particular needs.

With any exercise programme or diet change always seek professional medical advice. Always seek professional, medical help whatever your circumstances.

Whatever action you take you do so at your own risk.Always consult your own GP or medical professional, if you're in any way concerned about your health or anything associated with.

Ok, now that is over with let us get to the fun part.

I have a workout routine that I use at most three times a week. Sometimes I will only do the exercises twice a week and my workout lasts for about 7 or 8 minutes tops. It keeps me strong and helps me loose those pounds effectively and safely.

I use a dumbbell routine that comprises four exercises and one free weight exercise. I perform one set of each exercise and I limit it to 8-10 repetitions. I also perform the exercises slowly. I usually take about 5 or 6 seconds on each phase of the exercise. When I can perform beyond 10 repetitions I then add weight to the dumbbells gradually. The intensity of the workout raises my heartbeat and boosts my metabolism for at least the entire day.

Ok the routine:

Dumbbell Squats 1 set of 10 repetitions

Dumbbell Dead lifts 1 set of 10 repetitions

Dumbbell Bent over Rows 1 set of 10 repetitions

Press ups 1 set of 10 repetitions

Dumbbell Shrugs 1 set of 10 repetitions

That is it. Now to describe the technique of each exercise will make it sound more complicated than they actually are. I suggest searching for videos on each exercise or consulting a trainer if you have one so that you can achieve perfect technique. That will not only mean that your exercises will be more effective. They will be safer too. Each set is performed very slowly with enough weight to make you fail at around 10 reps and when one set if finished I take a breath and go straight on to the next one. Now there is an emphasis here on the speed; or lack of it. Performing the exercises slowly will increase your heart rate and will also mean that the exercises are performed safely.Above all do not jerk the weights. If you have to jerk them then you

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