Get your whole body working with this 15-minute dumbbell workout, guaranteed to pump up your muscles in next to no time.

Grab your favourite adjustable dumbbells and get ready to work your whole body with this quick yet effective 15-minute dumbbell workout.

“My ethos is that fitness should always be balanced with a person’s lifestyle to remain sustainable,” says James Stirling, otherwise known as @london_fitness_guy. “It should be accessible and enjoyable – like this 15-minute dumbbell workout – while being tailored to measurable and realistic goals. 

On his Instagram, Stirling provides minimal and no-equipment workouts for people to do from home.

“My training won’t turn you into a bodybuilder,” he says, “but it’s an accessible style that can be done from anywhere to improve your fitness and support you in achieving your goals.”

Here’s one of those workouts – requiring just one pair of dumbbells, a patch of floor and quarter of an hour to spare.

How to do this 15-minute dumbbell workout

  • Grab your best set of dumbbells.
  • Complete the exercises back-to-back in one continuous circuit.
  • Do each exercise for 30-45 secs, depending on available time and fitness levels.
  • Take minimal rest between exercises.
  • Take 1 min rest at the end of the circuit.
  • Repeat for a total of 3-4 rounds.

The 15-minute dumbbell workout

PT performing dumbbell thruster as part of a 15-minute dumbbell workout PT performing dumbbell thruster as part of a 15-minute dumbbell workout

1a. Dumbbell thruster

  • Rack the dumbbells at shoulder height, with palms facing in and elbows raised. 
  • Squat down, keeping your chest up.
  • Power up and, as soon as you reach the top part of your squat, thrust the dumbbells overhead into a full press.
  • Bring the dumbbells back to the rack position.

man performing renegade row as part of a 15-minute dumbbell workout

1b. Press-up to renegade row

  • Assume a press-up position with your feet hip- to shoulder-width apart and a dumbbell in each hand directly below your shoulders.
  • Keeping your core engaged and elbows tucked, lower your chest until it’s almost in line with your hands, then push back up to the starting position.
  • Row the dumbbell in your left hand to your ribs, then straighten your elbow, raising the weight behind you until your arm is fully extended.
  • Lower the dumbbell back to the starting position and perform a press-up.
  • Continue alternating sides, performing a press-up after each row.

man performing single-arm snatch as part of a 15-minute dumbbell workout

1c. Single-arm dumbbell snatch

  • Using an overhand grip, grab a dumbbell in one hand.
  • Lower your hips to the floor until your knees are bent at 90° and the dumbbell is resting on the floor.
  • Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips, and raising your body on the balls of your feet. Keep the dumbbell close to your body.
  • As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm. The dumbbell will rest over the top of your shoulder with the palm facing away from your body.

1d. Dumbbell reverse lunge

  • Stand with your feet slightly apart, your back upright and the dumbbells by your sides.
  • Step back into a lunge, bending your back leg so that your back knee nearly touches the floor.
  • Keep your torso upright throughout the move and make sure your front knee is over your front toe.
  • Push off the back foot to return to the start.
  • Repeat with the other leg.

This Full Body Dumbbell Circuit Takes 30 Mins Or Less| Men's Fitness UK

1e. Dumbbell deadlift

  • Stand tall with soft knees, shoulders back and a pair of dumbbells at your sides.
  • Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground.
  • Once the dumbbells are midway down your shins, pause, squeeze your glutes and return to the starting position.

If you’ve got a little more time to spare, you could extend your session to a 30-minute dumbbell workout. At the end, be sure to work through some stretching exercises to prevent muscle soreness or injury.

Model: James Stirling | Photography: Eddie Macdonald

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