Want to get in a total-body strength training workout in just 30 minutes? Grab some dumbbells and let's do this! This interval workout involves pretty basic dumbbell moves, but there's not much rest between exercises, so you'll definitely work your muscles — expect to feel sore tomorrow!
Keep two pairs of weights close by so you can go lighter or heavier if you need to. My CrossFit coach always says to challenge yourself and start with the heavier weights — it's just 40 seconds so move slowly if you need to.
30-Minute Dumbbell Workout
Equipment needed: Two pairs of light- to medium-weight dumbbells (three to 25 pounds) and a sturdy wooden box or bench. You'll also need a clock or stopwatch to keep track of your intervals.
Directions: Follow the five-minute warmup up below then complete this 30-minute workout. Focus on moving with control and with proper form, getting in 12 to 18 reps in each 40-second interval. There's no rest between each six-minute workout, but if you need to take 30 to 60 seconds, go ahead. Finish with five minutes of s cooldown; try this this stretching sequence.
Warmup: Repeat as many times in 5 minutes
10 gate swings
10 forward backward lunges (5 per side)
10 plank shoulder taps
0:00-6:00
Repeat 3x
40 seconds dumbbell thrusters, 20 seconds rest
40 seconds upright row, 20 seconds rest
6:01-12:00
Repeat 3x
40 seconds alternating lunges with biceps curl, 20 seconds rest
Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
Put weight on the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
Complete 10 reps.
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Plank With Shoulder Tap
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Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
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.
This completes one rep.
Keep going for 40 seconds, making sure to squat your hips down to your knees every time. Take a 20-second rest.
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Upright Row
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Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.
Do 40 seconds of upright rows, then rest for 20 seconds.
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Alternating Forward Lunges With Biceps Curl
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Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
Keep the weight in your heels as you push back to the starting position, completing one rep.
Keep alternating legs for 40 seconds. Take a 20-second rest.
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Bent-Over Reverse Fly
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Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat and abs engaged, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. With control, lower the dumbbells back together. This completes one rep.
Perform as many reps as you can in 40 seconds. Rest for 20.
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Seated Russian Twist
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Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging.
Inhale through centre, and rotate to the right. This completes one rep.
Keep going for 40 seconds, followed by a 20-second rest.
Grab a set of dumbbells and lie down on a workout bench (or on the floor).
Hold the dumbbells above your chest, shoulder width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
Do 40 seconds of chest presses. Rest for 20 seconds.
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Dumbbell Deadlift
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Stand with your feet hip-distance apart.
Hold a dumbbell in each hand by your sides with straight arms.
Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
Straighten your legs to stand up.
This completes one rep.
Do as many dumbbell deadlifts as you can for 40 seconds. Take a 20-second rest.
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Plank Dumbbell Row
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Start in a plank position with your legs wider than hip-width 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, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.
Keep alternating sides for 40 seconds, Rest for 20.
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Dumbbell Step-Ups
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Find a sturdy bench, coffee table, wooden box, or kid's chair that, when you place your foot squarely on it, your knee is at about a 90-degree angle or larger.
Hold a dumbbell in each hand by your side.
Step up onto the chair and lift your right knee forward and up.
Lower the right foot back to the ground, landing softly.
This counts as one rep.
Step up onto the chair and lift your right knee forward and up.
Do as many reps as you can for 40 seconds, alternating which leg you step up with each time. Rest for 20 seconds.
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Wide Bicep Curl
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Stand with your feet slightly wider than hips-width-distance apart.
Holding a dumbbell in each hand, hold the arms out wide with a slight bend in the elbows, palms facing up.
Bend at the elbows, pulling the weights toward your ears.
Extend the arms out wide again to complete one rep.
Do as many reps as you can in 40 seconds. Take a 20-second rest.
