15 Minutes for a Healthy Heart

To do this full-body workout, you’ll need a pair of 3- to 5-pound dumbbells and a resistance band. Rest for 30 seconds between moves at first, but gradually work up to fluidly going from one to the next.

Tricep Dips

Sit on chair, feet touching the floor. Place hands at either side of your body and grasp the front edge of the seat. Walk your feet in front of you until your butt is in front of, but not touching, the chair. Lower your body toward floor until your arms form 90-degree angles. Return to starting position; repeat 8–10 times.

Calf Raises (For Legs)

Stand with feet shoulder-width apart. Hold on to a chair for support, if necessary. Lift onto balls of feet, then lower. Repeat 8–10 times

Crunches (For Abs)

Lie with knees bent, feet flat. Place hands behind head or cross arms across chest. Lift torso up a few inches (keep a space between chin and chest), then lower. Repeat 8–10 times.

Bicep Curls (For Arms)

Stand with feet hip-width apart. Hold a dumbbell in each hand, arms to sides and palms facing forward. Keeping elbows close to body, lift weights to shoulders without bending wrists, then lower. Repeat 8–10 times.

Overhead Press (For Shoulders)

Stand with feet hip-width apart, dumbbell in each hand. Start with arms at 90-degree angles, elbows at shoulder height, hands up and palms forward. Press arms straight up without locking elbows, then lower to starting position. Repeat 8–10 times

Squats (For Legs)

Stand on center of band, feet hip-width apart. Pull ends of band in each hand, arms to sides. Keeping knees over ankles, shift your weight to your heels, bend your knees and lower your body until thighs are almost parallel with floor (as if you’re about to sit down). Release and repeat 8–10 times.

Pull-Aparts (for Back and Shoulders)

Stand with feet hip-width apart. Grasp band with both arms extended in front of you at shoulder height, elbows slightly bent. Pull hands away from each other, stretching band, focusing on squeezing your shoulder blades together until both arms are horizontal to your body (band may be against chest). Release and repeat 8–10 times.

Chest Press (For Chest)

Stand and wrap band around shoulder blades. Hold ends of band in each hand. Lift arms up to sides, elbows bent, so elbows and wrists are almost shoulder height. Keeping wrists steady and palms facing down, press arms straight out in front of you at shoulder height. Release and repeat 8–10 times.