Facing a packed-out gym, or working out from home? This small-space dumbbell workout from PT Farren Morgan requires minimal room and can be done in 20 minutes or less

Whether you’re a tactical athlete preparing for a military test, or just someone with a hectic schedule, investing 20 minutes of your day for this small-space dumbbell workout will build full-body muscle and enhance your cardiovascular fitness.

The small-space dumbbell workout

1. Dumbbell thruster

Targets: Legs, shoulders, core

Reps: 12
Sets: 3
Rest: 30-45 secs

  • Hold a dumbbell in each hand at shoulder height.
  • Squat down, then explosively stand up while pressing the weights overhead.
man performing dumbbell thruster as part of a small-space dumbbell workout
man performing dumbbell thruster as part of a small-space dumbbell workout

2. Renegade row

Targets: Core, back, arms

Reps: 10 (each side)
Sets: 3
Rest: 30-45 secs

  • Start in a high plank position with a dumbbell in each hand.
  • Perform a row with one arm, while stabilising with the other.
man performing renegade row as part of a small-space dumbbell workout
man performing renegade row as part of a small-space dumbbell workout

3. Dumbbell deadlift

Targets: Hamstrings, glutes, lower back

Reps: 12
Sets: 3
Rest: 30-45 secs

  • Hold a dumbbell in each hand with a neutral grip.
  • Hinge at the hips, keep the back straight, and lower the weights toward the ground.
man performing dumbbell deadlift in the gym
man performing dumbbell deadlift in the gym

4. Dumbbell goblet squat

Targets: Quads, hamstrings, core

Reps: 15
Sets: 3
Rest: 30-45 secs

  • Hold a dumbbell close to your chest.
  • Squat down to at least parallel, keep your back straight, then push through your heels to return to the starting position.
man performing goblet squat as part of a small-space dumbbell workout
man performing dumbbell goblet squat

5. Dumbbell bent-over row

Targets: Upper back, biceps

Reps: 12
Sets: 3
Rest: 30-45 secs

  • Hinge at the hips, keep a slight bend in the knees and row the dumbbells to your hips.
man performing dumbbell row
man performing dumbbell row

6. Dumbbell reverse lunge

Targets: Quads, hamstrings, glutes

Reps: 10 (each side)
Sets: 3
Rest: 30-45 secs

  • Hold a dumbbell in each hand, step back into a lunge, then return to the starting position.
man performing dumbbell reverse lunge
man performing dumbbell reverse lunge

Need a pair of dumbbells? This is the deal for you