The Most Effective 15-Minute Dumbbell Workout That Leaves No Time for Excuses
Few of us have hours to dedicate to the gym each day. Whether you’re new to strength training or a former amateur bodybuilder, time management is essential to staying fit for life. Lucky for you it doesn’t take a three-hour gym session to build your pecs, mold your six-pack, or construct larger calves. A 15-minute dumbbell workout can dramatically improve your muscle growth and body fat.
If your goal in the new year is to get in your best shape yet, don’t make the mistake of joining a gym you’ll never visit or buying a road bike that will just sit in the garage. Instead, dedicate 15 minutes to do this dumbbell workout.
Related: 10 Beginner-Friendly Ab Workouts to Get a Six-Pack by Summer
This workout can be done in a home gym, hotel gym, or busy gym if you can only work out during rush-hour times. Get a set of dumbbells, preferably a compact set of adjustable dumbbells with the versatility to move from 10s to 40s in a matter of seconds. When you’re just starting out, err on the side of lighter weight before moving onto a weight that’s comfortably challenging for a number of lifts.
Best 15-Minute Dumbbell Workout
We’ve designed this workout by alternating lower- and upper-body movements, or pushing and pulling exercises, so there’s no need for long rest periods between sets. That way you can make the most of your time. It’s a high-intensity dumbbell circuit.
HIIT—a type of exercise that involves short bursts of intense exercise followed by brief periods of rest—can be just as beneficial at burning calories and improving muscle mass as certain types of steady-state exercise.
How to Do It
- Perform these 6 exercises as a circuit workout. Do the assigned reps of each exercise, then move to the next exercise. Once you’ve finished every exercise, that’s 1 round of the circuit.
- Do 2 rounds of the circuit total, resting only between each round.
- If you have more time, you can do more rounds of the circuit.
Do this workout first thing in the morning and you’ll start to feel a sense of accomplishment before your chaotic day ensues.
1. Romanian Deadlift
James Michelfelder
Why It Works
RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back. Since you likely spend much of your day sitting in the car and at a desk, RDLs help activate these areas at the start of the workout.
How to Do It
- To start, stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Keeping your knees slightly bent, push your hips back to lower the weights toward your shins.
- Once you feel a stretch in your hamstrings, squeeze your glutes and return to standing.
- That’s 1 rep.
- Perform 10 reps.
2. Curl
Beth Bischoff
Why It Works
It’s a classic, simple, yet challenging way to build your biceps. Besides, you were probably going to do these anyway.
How to Do It
- Stand with feet shoulder-width apart and biceps at your sides, to start.
- Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling.
- Keep your back still and abs tight.
- Return to starting position.
- Perform 10 reps on each side.
3. Upright Row
ruigsantos/Getty Images
Why It Works
It’s a familiar yet effective compound movement that strengthens and stabilizes the shoulders and upper back while also challenging the triceps.
How to Do It
- To start, stand with your feet hip-width apart, holding dumbbells palms down in front of your body.
- While keeping your shoulder blades back and your chest up, raise the dumbbells vertically, lifting your elbows to the ceiling. Return to starting position.
- That’s 1 rep. Complete 10 reps.
4. Bulgarian Split Squat
Beth Bischoff
Why It Works
Basically a lunge variation, the Bulgarian split squat works your quads, glutes, and hips like a conventional squat, but also further challenges your balance.
How to Do It
- Stand in front of a flat bench, facing away from the bench, to start.
- Rest the top of one foot on the bench, then transition all your weight onto the other leg. This is your “working leg.”
- Slowly lower yourself down until your working leg’s thigh is parallel to the floor.
- Push all your weight through your heel and stand.
- That’s 1 rep.
- Repeat 10 reps on one side, then repeat on the other.
5. Renegade Row
Getty Images/Johner Images – Berggren, Hans
Why It Works
This straightforward but surprisingly challenging move hits the biceps, back, shoulders, and triceps.
How to Do It
- Start in the top position of a pushup with your hands on dumbbells set shoulder-width apart.
- Row one dumbbell toward the side of your body while balancing on the opposite hand and feet.
- Pause for one second at the top and return the weight slowly to the start position.
- Repeat on the other side.
- Complete 10 reps on each side.
6. Lateral Lunge With Dumbbells
James Michelfelder
Why It Works
Lateral mobility is one of the first casualties of a life of sitting. This move helps you open up the hips and regain lateral movement.
How to Do It
- Stand holding dumbbells on your shoulders with elbows up.
- Step to one side and squat back and down with the stepping leg, keeping the other leg straight.
- Return to starting position by pushing up with the bent leg.
- Switch sides and repeat until you’ve completed 10 reps on each side.
Related: Science Reveals Best Way to Build Size and Strength, Settling the High Reps vs Heavy Weight Debate