If you’re trying to lose weight or simply maintain your current body weight, resistance training is an absolute must! In addition to enhancing muscle tone, definition and strength, this type of training can substantially boost the metabolic rate (the rate at which you inherently burn calories), which’ll ultimately enhance your body’s ability to burn fat fast.  

Related Article: 5 Reasons Why Resistance Training Is Necessary for Weight Loss

If you think you don’t have much time for resistance training, I actually have the perfect solution for you. By dedicating just 10 minutes every day to working one major muscle group you can actually tone up, increase your muscle strength, and even keep your metabolic rate in check.

All you’ll need is a set of dumbbells and a bench or an exercise ball. The workout itself involves performing three sets of three different exercises (immediately one after the other) for each muscle group in accordance with the following schedule.

Day 1: Chest

  • Dumbbell press
  • Dumbbell flyes
  • Standard or modified pushups

Day 2: Back

  • Double arm wide rows
  • One-arm bent over rows
  • Standard deadlift

Day 3: Shoulders

  • Arnold dumbbell press
  • Dumbbell lateral raises
  • Reverse flyes

Day 4: Biceps

  • Standing dumbbell curls
  • Standing hammer curls
  • Concentration curls

Day 5: Triceps

  • Bench dips
  • Dumbbell overhead extensions
  • Dumbbell kickbacks

Day 6: Legs

  • Dumbbell squats
  • Dumbbell lunges
  • Dumbbell stiff-legged deadlifts
  • Standing dumbbell calf raises

Day 7: Abdominals

  • Ball or floor crunches
  • Reverse crunches or bottoms up
  • Bicycle crunches (air bike)
  • Planks (optional for 30-60 seconds)

Related Article: 5 Cheap and Convenient Ways to Burn Fat Fast

I recommend performing 8-12 repetitions of all the exercises under each muscle group (except abdominals) using enough load (weight) to fatigue your muscles within the repetition range. For abdominals, 20-30 repetitions of each exercise will suffice.

Now, if you’re unfamiliar with some of the exercises and resistance training fundamentals I’ve highlighted here, be sure to check out “Weight Training 101: What You Need To Know Before You Lift” and learn everything you need to know about this type of training.

I can almost guarantee this program will only take 10 minutes a day. So, start today and you’ll notice a significant change in your appearance in as little as a few weeks.