Intense Dumbbell Workout You Can Do in 30 Minutes

When it comes to working out, many people shrug it off as useless if it’s not done in a big, fancy gym with big, fancy machines. While paying monthly for a gym membership can be usefully, you certainly don’t have to in order to get in a great workout. In fact, one of the best workouts can be done at home with minimal equipment. If you’re interested in at home workouts, simply investing in a few sets of dumbbells is all you need to do to make it work. With dumbbells and 30 minutes of your time, you’ll have a daily workout that is well worth the effort.

 

Warm Up

One of the most important parts to any workout is warming up. Take 5 minutes to jog, jump rope, or do jumping jacks to get the blood flowing. Stop when you feel your body heating and your slightly winded, and begin stretching. Do a full body stretch, since your workout will incorporate many muscles throughout the body.

Begin Dumbbell Intervals

Over the next 20 minutes, you’re going to do interval dumbbell exercises at rapid pace – 3 minutes on, 1 minute off between exercises.

Begin with regular curls after you start your 3 minute timer: stand, knees slightly bent and feet shoulder width apart. With a lower weight dumbbell in each hand, rotate curling one arm at a time; go as quickly as you can while maintaining control. Never fully extend the arm, and never rush and lose form. The rapid, controlled movement paired with the low weight is great for toning.

Next, ditch your two dumbbells in favor of one that is a little heavier. In other words, if you were using 2-6 pound dumbbells in the previous exercise, put those aside and pick up 1-10 pound. In the same stance as above and with both hands cupping the end of one dumbbell, hold the weight behind your head. Make sure your arms are forming right angles. For the next 3 minutes, raise the dumbbell until your arm is mostly extended, and then drop it back down to a right angle.

Now, we’ll move to work the legs. Drop your 10 pound dumbbell, and pick up a 12-15 pounder. Standing with your feet shoulder width apart, and holding the dumbbell at your chest, drop down until your legs are nearly at a right angle, and then stand back up. Do these squats as rapidly as you can for 3 minutes, before moving on to work your core.

Next, find a matted area, and lay down on your back. Bend your legs at the knee and raise them off the ground, so that your trunk is fully laid out with your legs in the air. With the same 12-15 pound dumbbell and continuing to hold it at your chest, do crunches, bringing your upper body to meet your knees that are bent over you. Do this for three minutes.

Lastly, work your legs one more time by doing lunges. Pick up the 10 pound dumbbells, and hold them each in one hand, down by your side. For 3 minutes, rotate your left and right legs as quickly as you can while maintaining control.

Cool Down and Stretch

You’ve worked your arms, your core and your legs, so all that’s left is 5-10 minutes of a cool down. Walk a lap or two around the block, and stretch out those muscles that you worked hard. Don’t skip this step! It’s imperative if you’d like to maintain consistent, healthy and safe workouts.

All you need is a little bit of space and a few sets of dumbbells to get a thorough, full body workout in during a relatively short time span!

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