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Burn fat and build muscle by exercising just once a week, according to trainer

Exercising has a lot to do with technique and form, and when finding the right type of workout, time may not always be a big factor.

In fact, the duration of your workout is actually pretty insignificant – studies have found that an average session of 20 minutes of high intensity exercise is enough to keep you fit.

Shorter but frequent – rather than longer, less often – exercise sessions are also better for the heart.

Eric Bugera, a personal trainer from Barbend, has put together a comprehensive workout plan using just dumbbells and your body weight that hits every muscle group in just one session.

According to Eric, this exercise can help with both weight loss and muscle strength – and best of all, it only needs to be done once a week.

The One Day a Week Workout Plan includes:

  • Incline Dumbbell Press: Three sets of six to eight reps
  • Goblet Squat: Three sets of six to eight reps
  • Pull-Ups: Three sets of eight to12 reps
  • Dumbbell Shoulder Press: Three sets of eight to 12 reps
  • Dumbbell Deadlift: Three sets of eight to 10 reps.

Incline Dumbbell Press

Muscles used in this workout include the chest, shoulders and triceps.

To do this exercise, Eric says: “Set up a workout bench to about 30 or 45 degrees and sit down holding the dumbbells upright on each of your thighs.

“Lay down and hold the dumbbells shoulder-width apart over your chest with a slight bend in your elbows.

“Slowly control the weights down to your chest and extend your elbows to bring the weights back up to the top to perform a full rep.”

Goblet Squats

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Muscles used in goblet squats include the legs, bum, calves, abs and back.

“Stand with your feet shoulder-width apart and your toes pointed straight ahead and hold a dumbbell close to your chest,” advises Eric.

“Keeping your back flat and hips back, bend your knees so that your bottom goes just below your knees.

“Use your bum and legs to push back up to a standing position to complete a full rep.”


Muscles used include the back, biceps and abs.

Eric explains: “To do a pull-up, start by standing below the pull-up bar and with your palms facing away from you, place your hands slightly wider than shoulder-width apart on the bar.

“Lift your feet off the floor so that you are handing from the bar, pull your shoulders back and down and pull yourself up so your chin comes over the bar.

“Then control yourself back down to the original hanging position.”

For beginners, Eric advises hanging a resistance band from the bar and looping your feet through it.

“This helps reduce some of the resistance and make the exercise easier to do if you are struggling.”

Dumbbell Overhead Press

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Muscles used include the shoulders, triceps, upper back, upper chest and abs.

For this move, Eric says: “Safely bend down and pick up a pair of dumbbells, one in each hand.

“Bend your elbows so that you are bringing the weights up to your body and tuck your elbows into your body with your palms facing each other holding the dumbbells.

“Push the weights up so they are above your head and then control these down to the starting position for a full rep.”

Dumbbell Deadlift

Muscles used include the bum, legs, lower back and calves.

“To perform the dumbbell deadlift, hold a dumbbell in each hand with your legs slightly wider than shoulder-width apart,” explains Eric.

“While keeping your hips back and chest up, bend your knees with your back flat and lower the dumbbells over your shins stopping just before touching the floor.

“Return to a standing position, making sure to squeeze your glutes throughout the movement for a full rep.”

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