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|
|40 seconds dumbbell thrusters, 20 seconds rest|
|40 seconds upright row, 20 seconds rest|
|40 seconds alternating lunges with biceps curl, 20 seconds rest|
|40 seconds bent-over reverse fly, 20 seconds rest|
|40 seconds seated Russian twist, 20 seconds rest|
|40 seconds chest press, 20 seconds rest|
|40 seconds dumbbell deadlift, 20 seconds rest|
|40 seconds plank with row, 20 seconds rest|
|40 seconds dumbbell step up, 20 seconds rest|
|40 seconds wide biceps curls, 20 seconds rest|
Keep reading for details on how to do each move.