Got Half an Hour? Try This Heart-Pumping, Lower-Body Dumbbell Workout

Published on 1/15/2021 at 3:21 PM

Doing a strength-training session like this lower-body dumbbell workout from ACE-certified personal trainer Nicci Robinson helps to build lean muscle and aids in the fat-burning process. This specific workout increases fat burn, Robinson told POPSUGAR, due to the cardio output, since it's broken up into circuits where you'll be completing exercises back to back with little rest in between.

Additionally, using dumbbells as resistance will help "create tension to break down muscle," the Fit Body app trainer explained, which will ultimately build back up as lean mass. This of course, depends on how much weight you're lifting, your workout regimen, and your nutrition. But, having more muscle mass increases your metabolism, meaning you burn more calories.

Doing one workout won't make a difference, but the goal is to implement sessions like this into your lineup if you're looking to burn fat and build lean muscle. Robinson said she made this workout to create tension for the quads, glutes, and hamstrings, and "the various squat movements give variety while keeping the focus on specific muscle groups in order to create an effective burn." Check it out ahead.

30-Minute, Lower-Body Dumbbell Workout

Equipment needed: two dumbbells (Robinson used a set of 15-pounders), water, and a workout mat or soft surface.

Directions: Warm up for a few minutes with dynamic stretches or some light cardio. Since this is a lower-body workout, you may want to also warm up with bodyweight squats and good mornings to prep your muscles. The workout is broken up into three circuits, all of which have three exercises that should be performed back to back for the allotted reps and for three rounds total. Rest for 60 seconds in between each round and 90 seconds in between circuits (like Robinson's three-circuit, total-body HIIT workout). Keep reading for specific instructions on how to do each lower-body exercise. Cool down with static stretches like these glute stretches and ones for your hamstrings.

Circuit 1, exercise 1: dumbbell squat: 15 reps
Circuit 1, exercise 2: curtsy lunge: 12 reps each leg
Circuit 1, exercise 3: dumbbell step-up: 12 reps each leg

Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total). Take a break for 90 seconds before moving to the next circuit.

Circuit 2, exercise 1: squat thruster: 15 reps
Circuit 2, exercise 2: squat pulse: 15 reps
Circuit 2, exercise 3: sumo squat: 15 reps

Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total). Take a break for 90 seconds before moving to the next circuit.

Circuit 3, exercise 1: dumbbell calf raise: 15 reps
Circuit 3, exercise 2: Romanian deadlift: 15 reps
Circuit 3, exercise 3: deadlift with squat: 15 reps

Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total).

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

Circuit 1, Exercise 1: Dumbbell Squat

Stand with your feet shoulder- or hip-width distance apart, holding a dumbbell at each shoulder.
Bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting on a chair.
Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels.
Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Push through your heels, and slowly straighten your legs to stand up, keeping the dumbbells at your shoulders and squeezing your glutes at the top of the move.
This counts as one rep. Do 15 reps.

Circuit 1, Exercise 2: Curtsy Lunge

Start standing with your feet hips-width distance apart, holding dumbbells at your sides.
Step your right leg diagonally behind you and to the left so your thighs cross, simultaneously bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Both knees should form roughly 90-degree angles.
Pull your core toward your spine throughout the movement, and avoid hunching your back.
Drive through your left foot, and push off of your right toe to return to standing.
Switch sides. Do 12 reps on each leg (24 reps total).

Circuit 1, Exercise 3: Dumbbell Step-Up

Find a sturdy bench, box, or surface. Hold a dumbbell in each hand by your sides.
Place your left foot squarely on the surface; your knee should be at about a 90-degree angle. Your right leg should be on the ground.
Push your body up onto the surface using your left foot, and squeeze your left glute at the top. Drive your right knee forward simultaneously. If this is too difficult, you can also keep your right foot off the box without driving your right knee forward.
Bend your left leg, and lower the right foot with control back to the ground. Take your left foot off the box, and return to a standing position.
This counts as one rep. Do 12 reps on each side.

Rest for 60 seconds, then repeat this circuit two more times. Take a 90-second break before moving to circuit two.

Circuit 2, Exercise 1: Squat Thruster

Stand with your feet shoulder- or hip-width distance apart, holding a dumbbell at each shoulder.
Bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting on a chair.
Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels.
Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Push through your heels, and slowly straighten your legs to stand up, pressing the dumbbells overhead as you do. (You'll be bringing the dumbbells back to your shoulders as you lower down into your squat again.)
This counts as one rep. Do 15 reps.

Circuit 2, Exercise 2: Squat Pulse

Stand with your feet shoulder- or hip-width distance apart, holding a dumbbell at each shoulder.
Bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting on a chair.
Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels.
Engage your core and keep your weight in your heels as you come up out of your squat a few inches, then lower back down. This is your pulse.
Do 15 continuous pulses, moving up and down, before straightening your legs to stand up and move to the next exercise.

Circuit 2, Exercise 3: Sumo Squat

Stand with your feet wide, pointing your toes out toward the corners of the room while holding a pair of dumbbells in front of your chest or down in front of you.
Bend your knees, and begin lowering your hips down toward the floor. At the end of the movement, your thighs will be parallel with the floor.
Keep your chest up throughout the movement and your weight in your heels.
Push through your heels to straighten the legs, moving back to the starting position. Squeeze your glutes when you reach the top of the move.
This counts as one rep. Do 15 reps.

Rest for 60 seconds, then repeat this circuit two more times. Take a 90-second break before moving to circuit three.

Circuit 3, Exercise 1: Dumbbell Calf Raise

Position your feet hip-width apart with your chest tall and core engaged.
Without locking out your knees, slowly raise your heels for three counts until you're on your tiptoes, then slowly lower them back down for three counts to the ground.
This is one rep. Do 15 reps.

Circuit 3, Exercise 2: Romanian Deadlift

Start standing with both feet shoulder-width apart and a dumbbell in each hand, arms at your sides. Draw your shoulder blades down and back to push your chest out slightly.
Keeping your arms straight and knees slightly bent, slowly shift your hips backward, and lower the weights as far as possible without rounding your back.
Allow the dumbbells to run along the length of your thighs and halfway down your shins. You should feel tension in your hamstrings.
Push through your heels, and, using your glutes and hamstrings, pull yourself up to return to the starting position. Squeeze your glutes at the top of the move.
This counts as one rep. Do 15 reps.

Circuit 3, Exercise 3: Deadlift With Squat

Start standing with both feet shoulder-width apart and a dumbbell in each hand, arms at your sides. Draw your shoulder blades down and back to push your chest out slightly.
Keeping your arms straight and knees slightly bent, slowly shift your hips backward, and lower the weights as far as possible without rounding your back.
Allow the dumbbells to run along the length of your thighs and halfway down your shins. You should feel tension in your hamstrings.
Push through your heels, and, using your glutes and hamstrings, pull yourself up to return to the starting position. Squeeze your glutes at the top of the move.
From here, bring the weights up to your shoulders by doing a bicep curl.
Keep your core tight and chest lifted as you bend your knees and shift your hips and butt back, lowering into a squat. Squat down as low as you can, keeping your spine long and your shoulders relaxed.
Push through your heels, and slowly straighten your legs to stand up, keeping the dumbbells at your shoulders and squeezing your glutes at the top of the move.
Lower the weights back to your sides to prepare for another deadlift.
This counts as one rep. Do 15 reps.

Rest for 60 seconds, then repeat this last circuit two more times.