Burn fat and build muscle all over with this quick 10-minute dumbbell workout routine.
No need to spend hundreds of dollars on expensive exercise equipment when you can get a great workout at home with just one pair of dumbbells.
Yes, you only need a pair of dumbbells and five moves to complete this 10-minute metabolism-boosting workout.
In addition to burning fat and building strength, this flow will also improve your flexibility, mobility, and balance.
The routine consists of 5 moves, in which you will perform as a circuit.
You’ll complete each exercise for 40 seconds and rest for 20 seconds before moving to the next move. Each round should take just about 5 minutes and you’ll complete 2 rounds in 10 minutes.
With just 5 moves and in 10 minutes, you’ll torch fat, target your whole body, and build strength all over.
10-Minute Dumbbell Workout Routine
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Let’s get started.
1. Dumbbell Front Squats
Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.
How to Perform:
- Start standing, holding one dumbbell in each hand.
- Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
- Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
- Once you’ve reached the bottom of your range, stand back up to complete the rep.
- Perform 10-15 reps for 3 sets per session, 2 sessions per week.
2. Dumbbell Bent-Over Row
Rows are a foundational movement in resistance training. This exercise works the biceps and back to a high degree.
This option is a nice alternative to the previous exercise for those who find the other position too uncomfortable.
How to Perform:
- Start standing, with one dumbbell in each hand.
- Bend forward at your waist, keeping your back flat.
- Pull both weights up toward your chest by bending your elbows and pinching your shoulder blades together.
- Return the weights to the starting position to complete the rep.
- Perform 10-15 reps per set, 3 sets per session, and 2 sessions per week.
3. Dumbbell Upright Rows
Upright rows can cause shoulder discomfort in some individuals. If you experience some pain with this movement, it’s ok to substitute bent-over rows or some other back/bicep/shoulder exercise in its place.
How to Perform:
- Hold one dumbbell in each hand while standing.
- Pull the dumbbells up towards your chin, leading with your elbows.
- At the top of the movement, your elbows should be high in the air with the dumbbells near your chin/chest area.
- Return the dumbbells to the starting position to complete the movement.
- Perform 10-15 reps per set, for 3 sets per session, 2 sessions per week.
4. Dumbbell Renegade Rows
One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.
How to Perform:
- Place two dumbbells on the floor, spaced out equally.
- Assume a pushup position, with your hands on the weights.
- Next, pull the right weight up toward your chest by performing a row.
- Then, return this weight to the ground and repeat on the left side.
- Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.
5. Dumbbell Wood Chops
Wood chops are great for athletes whose sports require rotation. For instance, golfers, tennis players, and many others can benefit from this move. It’s an awesome exercise for building core power and strength.
How to Perform:
- Grab one dumbbell with both hands.
- Twist toward your right and bend your knees so that you can bring the weight close to your right foot.
- Next, twist toward your left as you simultaneously push the weight toward the ceiling.
- Repeat for 10-15 reps per side, per set, for 3 sets per session, and 2 sessions per week.
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