I love the simplicity of dumbbells.
They’re versatile, straightforward to handle, it’s easy enough to work out what weight suits you best, and they’re great for weight training at home.
All of this also makes them great for people who are at the start of their fitness journey.
Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree, has compiled five dumbbell exercises that together hit every muscle group.
Even more enticing is that Chakoian’s workout is just five minutes long.
“They're all compound movements, meaning multiple muscles working at once, which is the best way to make a five-minute workout worth doing,” she says.
“The order is intentional too, starting with bigger, lower-body moves first, while you're fresh, with a core finisher at the end when everything else is tired.”
The exercises target the quads, glutes, hamstrings, back, shoulders, biceps and core, without repeating a single move. It’s advisable to add a quick warm-up before doing the workout.
If you have slightly longer to work out, add more sets of each exercise, or an extra round, or two—running through exercises one to five, then repeating them all again from the beginning.
Five-minute dumbbell workout
1. Squat to press
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding dumbbells by your shoulders, palms facing, and engage your core.
- Push your hips back and bend your knees to lower until your hips are in line with your knees, keeping your chest facing forward.
- Push through your feet to return to standing and press the dumbbells overhead in a single, fluid movement.
- Lower the dumbbells to shoulder height with control.
2. Renegade row
Time: 40sec Rest: 20sec
- Place your dumbbells on the floor and grasp the handles, with your shoulders directly above your hands.
- Engage your core and step your feet back so you are on your toes and your body is in a straight line from head to heels.
- Lift one dumbbell to your hip, bending your elbow and drawing it up past your torso, keeping your hips square and your legs still.
- Lower the dumbbell to the floor with control and repeat on the other side.
- Continue, alternating sides with each rep.
3. Romanian deadlift
Work: 40sec Rest: 20sec
- Stand with your feet slightly closer than hip-width apart holding dumbbells in front of your thighs with your palms facing you.
- Bend your knees slightly, engage your core, then push your butt back, hinging at the hips to lower the dumbbells down your legs until you feel a slight stretch in the back of your thighs.
- Drive your hips forward to return to standing.
4. Reverse lunge with curl
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Step your right foot back and bend both knees to lower until your right knee gently taps the floor—your right knee should be directly under your right hip and your left knee should be directly above your left foot.
- Bend both elbows to lift the dumbbells to your shoulders.
- Reverse the movements to return to standing, then repeat on the other side.
- Continue, alternating sides with each rep.
5. Sit-up press
Work: 40sec Rest: 20sec
- Lie on your back with your knees bent and your feet flat on the floor, holding dumbbells with your upper arms on the floor by your torso, elbows bent to 90°.
- Brace your core and lift your torso, pressing the dumbbells overhead at the top of the movement.
- Lower back to the starting position with control.
