Your 10-Minute, Total-Body Dumbbell Workout

Anthony J. Yeung
by Anthony J. Yeung
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Your 10-Minute, Total-Body Dumbbell Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout to help you feel a lot better.

If you want to get results in a pinch, look no further than dumbbell exercises. It’s one of the most important pieces of equipment in any commercial or home gym and can help you target a lot of muscles at once. Also, unlike machines or barbells, it helps you improve your balance and stability, too.

YOUR 10-MINUTE, DUMBBELL WORKOUT

Set a timer for 10 minutes and repeat this circuit as many times as possible while following the rest periods.

1. SQUAT + PRESS

10 reps, 20 seconds rest

Two moves are better than one: By combining the squat with an overhead press, you’ll get the ultimate total-body move. You’ll target everything from your feet to your fingertips so you can burn more calories, build more strength and get lean faster.

The move: Hold two dumbbells by your shoulders. Stand with your feet shoulder-width apart and your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart. Drive up and push overhead at the same time.

2. DUMBBELL BENCH PRESS

10 reps, 20 seconds rest

One of the best moves for a lean, strong and sculpted upper-body is a bench press. By using dumbbells instead of a barbell, however, you add a stability challenge to the exercise for more strength and stability. It also keeps your arms at equal strength.

The move: Lie on a bench with your chest up, shoulders squeezed together and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels, as well, keeping your glutes on the bench.

3. SINGLE-ARM BENT OVER ROW

10 reps, 20 seconds rest (each side)

This exercise is amazing at strengthening your back and arm muscles so you can improve your physique and posture. By bending over for the entire set, you’ll get some extra work for your core, glutes and hamstrings!

The move: Grab a dumbbell, bend at your hips with one knee on a bench and hips square. Keep your lower back flat, squeeze your shoulder blades together and row.

To take it up a notch, do both sides at once. Grab a dumbbell in each hand, bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together and row.


READ MORE 10-MINUTE WORKOUTS

> No-Equipment Core Workout
> 4-Move Kettlebell Workout
> No-Equipment, Total Body Workout


About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.

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