Full-body workouts are the best. They are time efficient, work all your muscles and provide a sense of accomplishment once you’re done with the session. They are also the best for burning fat; lots of muscles worked equal lots of calories expended, after all! This no-repeat workout is an excellent place to start, especially if you like working out with dumbbells.

This workout features 10 exercises. You’ll do each exercise 40 seconds, followed by a 20-second break, before moving on to the next one. There are no sets; you only perform the moves once, and only for a short while, so push as hard as you can (without injuring yourself) and focus on slow, controlled motion. The instructor uses a set of medium dumbbells, in this case a 40Lb/18kg pair, but feel free to use a weight that best suits your fitness level. The exercises in this workout are as follows:

If you like this and don’t mind using weights for your workouts, check out the best full-body workout: it’s only five moves and helps build muscle like no other workout. There is also a beginner-friendly, barbell-only full-body strength workout for those who have one at their disposal. How about this single dumbbell full-body muscle workout? It’s only half an hour. In terms of weights, you will need a pair of dumbbells for this workout, and if you haven’t got one, T3’s best dumbbells and best adjustable dumbbell guides are a must-read. Alternatively, have a look at the best resistance bands; they are almost as effective as dumbbells but less terrifying and more space-saving.

Playing sports at school makes people “grittier” and harder working, boosts the chances of achieving long-term goals, and having successful careers, say scientists. The Ohio State University team analyzed National Sports and Society Survey data on almost 4, 000 men and women across the US and asked study participants to rate themselves on a scale of 1-5 on eight statements. They included “I am diligent. I never give up.” And “I am a hard worker”. None of the statements was directly related to sports. 34% of those who did sports as a youngster scored high on the grit scale, compared to 23% of peers who gave up. One in four of those who never played sports ranked low, compared to just 17% of those who did. Lead author Dr. Emily Nothnagle said practicing drills on the field can improve pupils’ lives for decades, adding “The grit they develop from playing sports can help them for the rest of their lives”.

The findings, published in the journal Leisure Sciences, were supported by more sophisticated (复杂的) statistical analyses that accounted for respondents’ demographic (人口的) characteristics. But it appears only children who keep at it-and play continually—get the benefit, say the researchers. Some may just be born with the grit to help them succeed at sports as a young person and then continue to benefit from that trait as an adult. “Quitting could reflect a lack of perseverance, which is a crucial component of grit,” said a researcher. “It could also make quitting an activity, and not persevering, easier the next time.”

Adults who played sports as kids generally perceived the experience helped improve their work ethic, and that perception was linked to their grit scores as adults even though the researchers said people can gain or lose grit throughout life.