The 20-Minute Dumbbell Workout That Will Light Your Muscles On Fire
Time: 20 minutes
Equipment: Pair of 6- to 10-pound dumbbells
Good for: Total-body toning
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.
1. High Knees
How to: Bring one knee up to hip height, keeping the foot flexed. The opposite elbow should come forward as the same side elbow goes back. For more of a challenge, speed it up. Complete as many high knees as possible in 30 seconds, and then continue to the next move.
2. Butt Kicks
How to: Start Standing, without over-arching the back. Bring the heel to the glutes, switch sides, and repeat. To make it harder, go faster. Complete as many butt kicks as possible in 30 seconds, and then continue to the next move.
3. Jumping Jacks
How to: Start standing, with your hands by your sides. Jump the legs open, slightly wider than hip distance. Bring the hands up overhead, and snap the body back together and repeat. Continue doing jumping jacks for 30 seconds, then proceed to the next move.
4. Walk Out
How to: Start in a forward folded position, keeping the legs straight (knees can bent if the hamstrings are tight). Begin walking hands out until shoulder are over the wrists and body is straight. Walk hands back towards feet, keeping the legs straight and repeat. Complete as many reps as possible in 30 seconds, and then continue to the next move.
5. Push-Up Plank Reach
6. Downward Dog to Upward Dog
How to: Start in downward dog, with the hips up, heels down, hands pressing down, and shoulders pressing away from the ground. Pull the hips down towards to the ground as the chest comes up. Toes should stay tucked under, and arms stay straight the whole time. Return to start and repeat.Continue with as many reps as you can do in 30 seconds, then proceed to the next move.
7. Squat + Overhead Press + Twist
How to: Start standing, feet hip-distance apart. Do a standard squat, and coming up from the squat, raise your arm across your body and press it toward the ceiling. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
8. Renegade Row
9. Sumo Deadlift
How to: Start with the feet wide, and toes pointed out. Dumbbells should be hanging straight down with straight arms (in front of the pelvis). Bend the knees slightly. Press the tailbone back, keeping the head in line with the tailbone. Hinge from the hips, keeping a flat back, and lower dumbbells down. Drive through the legs to come back to start. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
10. Alternating Military Press
How to:Start standing (or kneeling) with the tailbone tucked under. Hands should be out to the sides like a field goal, with the elbows at 90 degrees. Press one arm up, biceps reaching towards the ear. Lower down and repeat on the opposite arm. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
11. Single Leg Deadlifts (Left)
12. Single Leg Deadlifts (Right)
How to: Balancing on the right foot, with the standing leg slightly bent, kickstand the opposite foot behind you with the toes tucked under. The dumbbell should be in the opposite hand as the front leg. Hinging at the tips, take the torso towards parallel as the back leg lifts (like a pendulum). The dumbbell reaches to the ground on the inside of the front foot. Return to start by pulling through the front leg. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
13. Plank Taps
How to: Holding elbow plank position, reach one hand out front and then the other. Keep the hips stable and core engaged. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. (is this the same as plank reach?)
14. Glute Bridge + Chest Press
How to: Holding a glute bridge, keep the arms out to the side like a field goal. Press the weights to the ceiling. Lower down and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
15. Toe Touch Crunch
How to: Start by lying on the back with dumbbells in hand, and the legs extended into the air. Lift the shoulders off the mat, pressing the dumbbells towards the toes. Complete as many reps as possible in 30 seconds before continuing to the next move.
16. Side Plank Crunch On Right Side
How to: Start on the right side of the body, with the elbow directly below shoulder and knees stacked and resting on ground. Crunch the left elbow and left knee together in front of body, keeping the hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move.
15. Side Plank Crunch On Left Side
How to: Start on the left side of body, with the elbow directly below the shoulder and the knees stacked and resting on ground. Crunch the right elbow and right knee together in front of the body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move.
But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more!
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