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15-Minute Arms and Abs Workout

Feel Sore After This 15-Minute Arms and Abs Workout — Only Dumbbells Needed

Jan 25 2020

Grab a pair of dumbbells for this at-home workout that you can rip through in 15 minutes. It's short but intense, and targets your arms and abs for that wonderfully sore feeling you'll love tomorrow morning.

This is an AMRAP workout, which stands for as many rounds as possible. Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, said that even though you're moving quickly, you still want to focus on doing the exercises with safe, correct form. For the V-ups, really focus on keeping your legs straight. If that's too hard, hold hollow hold for 10 seconds instead to build up your core strength. For plank with row, keep the core engaged and the shoulders parallel with the floor as you raise the dumbbell.

Choose a dumbbell size that allows you to move through these reps without having to rest much. It's only 15 minutes and you'll get to rest at the end!

15-Minute Arms and Abs Workout

Equipment needed: One pair of medium-weight dumbbells (two to eight pounds).

Directions: After a five-minute dynamic warmup, set a timer for 15 minutes and complete as many rounds as you can of this five-move workout.

After the workout, be sure to do a cooldown including these upper-body stretches and the cobra pose to stretch your abs.

Image Source: Getty / GrapeImages

Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Complete 10 burpees.
Image Source: POPSUGAR Photography

V-Ups

  • Lie on your back, with your legs and arms extended above the floor.
  • Lift your upper back off the floor, reaching your hands toward your feet with straight legs.
  • This complete one rep.
  • Do 10 V-ups.
Image Source: POPSUGAR Studios

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Keep going for a total of 10 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

AbMat Sit-Ups (Diamond Sit-Up)

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead. If you have an AbMat, place it under your lower back for support.
  • Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do 10 reps.
Image Source: POPSUGAR Studios

Plank With Row

  • Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilising your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energised, return the weight to the ground, and repeat the movement on your right side.
  • Do a total of 10 reps (five reps per arm).
Image Source: POPSUGAR Photography

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