If you're totally intimidated by the weights at the gym, but you want to start strength training [1] to get stronger or to lose weight, this workout was made for you. As long as you have a pair of dumbbells, you can do it anywhere, anytime. These dumbbell moves are basic [2], but you'll still get in a muscle-burning workout in under 15 minutes that will leave you sore tomorrow.

Basic Total-Body Dumbbell Workout

Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase the dumbbell weight.

Directions: Repeat this 10-move workout for a total of three rounds. Focus on moving with control and with proper form. Each round should take you four to five minutes.

Related:

The Ultimate Beginner's Guide to the 50+ Best Dumbbell Exercises [3]

Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.

Dumbbell Deadlifts

• Hold a dumbbell in each hand by your sides with straight arms, and have a slight bend in your knees.
• Lower the dumbbells toward the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
• Straighten your torso so you have a straight body alignment. This counts as one rep.

Dumbbell Sumo Squat

• Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
• This completes one rep.

Upright Row

• 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.

Goblet Squat

• Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focussed on your heels, push yourself up to the starting position to complete one rep.

Triceps Kickback

• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.

Alternating Forward Lunges With Biceps Curl

• 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.

Plank Dumbbell Row

• 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.

Dumbbell Bench Press

• Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
• With one dumbbell in each hand resting on your thighs, lie back onto the bench.
• 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.

Seated Russian Twist

• 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.