This Dumbbell Interval Workout Packs a Full-Body Punch in Just 25 Minutes
Who says you need a fully equipped gym to make progress toward your muscle-building goals?
This dumbbell-only workout uses the complex method – essentially a circuit that employs the same piece of equipment without any rest between movements – combined with an interval format. The result is a full-body workout with a built-in progression model that packs a serious punch.
By combining four dumbbell exercises with one explosive bodyweight movement to elevate your heart rate and build work capacity, you'll target your back, shoulders, and legs through four key muscle-building movement patterns.
After a thorough warm-up, start a running clock and complete as many high-quality rounds of the complex as possible in three minutes. Record your total rounds and reps, then rest for the next two minutes. At the five-minute mark, begin again. Repeat this process – three minutes of work followed by two minutes of rest – for five total rounds (25 minutes).
Next time you perform this workout aim to perform more total rounds. Once you can beat your original 'score' by 20%, use heavier dumbbells in your next attempt.
3 mins work/ 2 mins rest x 5 rounds
1.Renegade Row x 3 (each side)
Drop into a strong plank with both hands gripping dumbbells. Keeping your hips from rotating, shift your weight onto your left hand, row the right dumbbell towards your hip. Pause briefly, then lower the weight under control. Perform all 3 reps on one side, then switch and repeat on the other side.
2. Push Press x 6
Clean your dumbbells onto the front of your shoulders. Take a breath and brace your core. Dip at the knees and using your legs to help drive the dumbbells up overhead. Lower them under slow control to your shoulders and repeat.
3. Front Squat x 9
After your final press, lower your bells onto your shoulders, take a breath, bracing your trunk. Sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee. Drive back up explosively and repeat.
4. Deadlift x 12
Hinge down with a flat back and soft knees lowering your dumbbells to the floor just outside of your feet. Squeeze your lats and stand upright, picture ‘pushing the ground away’ with your feet. Take a deep breath and reverse the movement to the ground. Avoid excessive rounding of the lower back throughout.
5. Split Squat Jump x 15
Drop both dumbbells, step one foot backward and sink into a deep lunge position, with your rear knee lightly touching the floor. Explode upwards into a jump, switching legs mid-air to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep and aiming to jump as high as possible.
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