Dumbbells are wonderful fitness tools: A quick dumbbell workout will get your heart rate up and your muscles working. Look, don’t get me wrong: Bodyweight workouts are a great way to get your sweat on without leaving the house, of course. But if you’ve got a set of five- or 10-pound dumbbells under your couch, you can really kick things up a notch by adding in a few weighted moves, too. Diana Mitrea, NYC-based trainer and co-founder of Stronger With Time, created a total-body quick dumbbell workout. The whole thing takes less than 15 minutes to complete, and you’ll hit all of your major muscles. Arms, legs, butt, core, shoulders—it’s a full-body burn. There are two parts to the workout and Mitrea breaks it all down below.
Part 1: For five minutes, do as many rounds as possible of these two moves.
“Start out with a five-minute push of as many rounds as possible of 15 dumbbell thrusters and 15 renegade rows”. “I frequently do this combo in class as it’s very effective to hit the whole body all at once,” says Mitrea.
Your goal: Try to finish three or four rounds in the allotted time, says Mitrea.
1. Dumbbell Thrusters — 15 reps
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
- Hinge your hips back and lower into a squat. Go as low as you can.
- Then push through your heels to stand and press dumbbells overhead in one movement.
- Return to squat and repeat.
2. Renegade Rows — 15 reps
- Start in high plank with a weight in each hand. Your hips should be lifted and your body in one straight line.
- Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.
- Bring your right arm back to the starting position and repeat with your left arm.
Now take a two-minute rest.
Grab some water, respond to an email, dance around to Sia and Katy Perry. You do you—for two minutes.
Part 2: Do this three-move circuit a total of two times.
“This circuit slows things down just slightly,” says Mitrea, but you still want to train with intensity.
Your goal: Complete as many reps as you can of each move in 45 seconds. Take a 15-second break between each exercise. Do the entire circuit two times.
1. Reverse Woodchop — 45 seconds
- Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and bend your knees.
- Stand as you rotate torso right and lift your right heel, and bringing the weight across your body diagonally.
- Reverse the motion to return to the starting position.
- Repeat on the other side during the next set.
2. Reverse Lunge With Twist — 45 seconds
- Start standing with feet hip-width apart.
- Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.
- Return to standing, then repeat with the opposite leg.
3. Dumbbell Bent-Over Reverse Fly — 45 seconds
- Hold a dumbbell in each hand and stand with feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips so your upper body leans forward and your core is engaged.
- Raise the dumbbells straight out to the sides and lower back down to the starting position.