Twenty minutes may not sound like enough time to get in a quality workout, but this 20-minute full-body workout is going to have your muscles quivering once it's over. "This full-body workout is a great way to help you build muscle with a combination of upper- and lower-body compound lifts," Stephanie Sanzo, a VFA-certified and Sweat app trainer — and creator of the Build and Lifting At-Home program — told POPSUGAR.
Because this is a circuit-style workout, you're going to be challenged aerobically in addition to challenging your strength. This workout is for all levels, and Sanzo recommends beginners complete three rounds of each circuit and those who are more advanced complete five rounds of each circuit. Grab some water, a towel, and your weights, because it's time to put in work!
Equipment needed: A set of medium-weight dumbbells — here's a guide on how to choose the right weight. Before getting started, make sure you adequately warm your body up — here's a dynamic warmup we like. This 20-minute work consists of two total-body circuits containing three exercises each.
Complete the designated reps for all three exercises in circuit one, taking little to no rest in between each exercise, then take 30 seconds of rest once the circuit is complete. Repeat for a total of three rounds before advancing to circuit two. Complete the designated reps for all three exercises in circuit two, taking little to no rest in between each exercise, then take 30 seconds of rest. Repeat for a total of three rounds. Be sure to cool down and stretch after the workout.
Take 30 seconds of rest and repeat circuit one for a total of three rounds if you're a beginner and five rounds if you're more advanced.
Take 30 seconds of rest and repeat circuit two for a total of three round if you're a beginner and five rounds if you're more advanced.
The reverse lunge will help you get more glute activation since lunges primarily target the quadriceps, Sanzo explained. Here's how to do it:
"The Romanian deadlift is a great exercise to load the glutes and hamstrings and is particularly useful if dumbbells are your only option as it requires less weight than conventional or sumo deadlifts," Sanzo explained. Here's how to do it:
"Not only does this exercise work your glutes, quads, and hamstrings, it also requires quite a bit of core and trunk stability to maintain the front-rack position," Sanzo explained. Here's how to do it:
Note: repeat all three exercise in circuit one for three rounds if you're a beginner and five rounds if you're more advanced.
"Utilizing dumbbells as handles during a push-up helps you obtain a neutral palm position, which can improve shoulder positioning. The handles can also assist with wrist pain as it reduces the extension required at the wrist compared to a regular push-up," according to Sanzo.
"The bent-over row is a great compound exercise as it utilizes some of the largest muscle groups in the body. This exercise is great for engaging and developing the rhomboids, lats, and traps, as well as promoting good posture and shoulder health," Sanzo said.
This exercise is a great stepping stone to more advanced overhead exercises that require timing and sequencing of multiple muscle groups, according to Sanzo.
Note: repeat all three exercise in circuit two for three rounds if you're a beginner and five rounds if you're more advanced before moving on to circuit two.