You've got a lot going on, and we're here to help make things a little easier for you. If you want to get a speedy workout in but have no idea where to start, we recommend this quick, total-body strength workout. This workout requires dumbbells, but if you don't have any, use an alternative like water bottles [1], textbooks, or just use your bodyweight.
The 25-Minute Total-Body Strength Workout
Equipment needed: a set of medium-weight dumbbells. If you aren't sure how to choose your weights, use this simple guide [3]. Before getting started, make sure you warm up to prevent injury and to maximize your workout — try this dynamic warmup [4].
This workout should be performed as a circuit; complete one set of each exercise taking little to no rest in between each move. Once you've completed a round of all the exercises, rest one to two minutes. Complete a total of three rounds. Don't forget to cool down and stretch [5] once you're done.
- Dumbbell squat press: 12 reps
- Push-up: 10 reps
- Single-leg bridge: eight to 10 reps on each leg
- Bent-over row: 12 reps
- Reverse lunge with a knee drive: 10 reps on each leg
Dumbbell Squat Press
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- Complete 12 reps.
Push-Up
- Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.
- Complete 10 reps.
Single-Leg Bridge
- Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. This completes one rep.
- Complete eight to 10 reps on each leg.
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
- Complete 12 reps.
Reverse Lunge With a Knee Drive
- Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
- If it's too hard to come into the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
- This is considered one rep.
- Complete 10 reps on each leg.
