It’s hard enough to find the motivation to workout on most days. Too tired. Too busy. Too lazy. Any way you slice it, it’s a lot of work and it’s just not happening. But every so often when the moon and the stars align, you dig deep and muster up the fortitude to actually break a sweat. Now, the problem is you don’t even know where to begin.
Maybe a light jog on the treadmill? Perhaps a few crunches on your handy Swiss ball? Or maybe you’ll dust off that old Tae Bo DVD and “kick it” it old school?
To be blunt, the only thing from the 90’s that needs to be in your workout is the music (I love me some old school hip hop) but that’s another article altogether.
The truth of the matter is you don’t need a lot of time or equipment to get an effective workout. It doesn't always have to be about bench presses, deadlifts, or any of the big lifts. In fact, a pair of dumbbells, 10 minutes, and a willingness to step outside of your comfort zone is the only tools you need. You can get a great workout and make some serious gains in 10 minutes or less with the right attitude and the right intensity!
The 5 Best (Full Body) Dumbbell Workouts that will build muscle, melt fat and give you fire-breathing conditioning
1. Dumbbell Snatch: 5 mins Max Reps
Lack of time is definitely no excuse for this nasty little workout. In true CrossFit fashion, 5 minutes will be MORE than enough time to get the job done.
Complete as many reps as possible in 5 mins alternating arms with each rep. Choose a weight that you can do at least 10-13 reps per minute. Make sure that the dumbbell touches the floor at the start of each rep. Great conditioning. Good sweat. Can’t lose.
2. Full Body Onslaught Dumbbell Workout
5 sets of:
- 6 Push Press
- 9 Bent Over Rows / or 1 arm-dumbbell rows
- 12 Squats
Use the same weight for all the exercises. Complete 5 sets with 60-90 seconds rest between sets. Complete the entire complex before taking your rest. Or if you want to rev the engine a little more, you can do as many sets and reps as possible (AMRAP) in 8 minutes.
3. Hard “Core” Dumbbell Workout
4 sets of:
- 10 Push up/4-point Row
- 20 DB Sit-ups
- 30 DB Twists
A quick hit to the midsection goes a long way. You’ll need two sets of dumbbells for this bad boy, one for the 4pt rows and one fore the sit-ups and twists. Try 4 sets of this combo with 1-2 minute rest between sets and let it marinate for a day or two.
4. Get Swole! Dumbbell Workout
- DB Chest Press 3/6/9/12/15
- 1 Arm Rows 3/6/9/12/15
I love this rep scheme! Perform each set with 1-minute rest between sets.
This one is great for a good old fashioned pump! Make sure you have a preshrunk t-shirt to wear after you hit this one!
5. “Pure Payne” Dumbbell Workout
- DB Clean/Jerk 10/8/6/4/2
- DB Lunge 10/8/6/4/2
This workout is such a beauty I had to name it after myself! Use the same weight for both exercises. Take 1-minute rest between sets, try to complete the complex before resting or try to complete the entire complex as fast as possible. Either way it’s gonna hurt real good!
There you have it, 5 quick and intense dumbbell workouts that take 10 minutes or less!
Equipment and time are no longer an excuse. What are you waiting for? Grab your weights, turn up the Public Enemy and get after it!
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Author Bio: Isaac Payne
Isaac Payne has over 14 years experience working in the fitness industry. He has helped hundred of clients get stronger, leaner, and more conditioned. He enjoys Crossfit, old school hip-hop, and is an Air Jordan connoisseur. For more about Isaac visit www.isaac-payne.com, Facebook, or @mrisaacpayne.