Free-Weight Programs For Your Good Health! Not for the faint-hearted. These total-body workouts are designed to pack a punch! Combined Program 101 A mixture of weight, body-weights and plyometrics. Average sweat-time: 40 minutes. 25-Minute Dumbbell Program You could do this one in a single spare room (as proven by one of our Team) and still feel like you’ve done a full gym session!