One Dumbbell, One Workout, 30 Minutes

Who doesn’t love saving time? Whether it’s commuting, cooking, or working on a project, all of us could use a little more time back in our day. Unfortunately, unlike other areas in life, cutting your workout short can make us feel like we’re not getting the same results. After all, a longer workout is always a better workout, right?

We’re here to deliver some good news: that’s not necessarily true! The fitness industry has come a long way in the past 20 years. As we continue to learn more about the body, we have more evidence that the days of two hour workouts with 20 different pieces of equipment are long gone. 

We now have a better understanding that workouts aren’t necessarily about how much time you put in, they’re about how much work you put in, and about the quality of the movement. This is great news for people who struggle to make time to get to the gym; a lot of efficient workouts require just 30 minutes or less, and minimal equipment, too! That idea is what brings us to today’s workout.

This full body workout requires one dumbbell and 30 minutes of work. It is set up to be a 40/20 work to rest ratio, meaning you work for 40 seconds on one move, then take a 20 second break before moving on to the next exercise. This format can easily be timed by starting the stopwatch on your phone. You know the last 20 seconds of each minute are for rest, and the first 40 seconds are for work! Perform the circuit four times through. 

What amount of weight should you choose? Select a weight that challenges you but still lets you maintain good form. Start with a weight that’s between 5 and 15 pounds, depending on your fitness level, and go from there. Some of the moves will be more challenging with a heavier weight than others, so you can also switch between different dumbbells during the 20-second rest.

One Dumbbell, One Workout, 30 Minutes

Russian Twist 

1. Start in a sit-up position with your feet up off the floor, knees bent, holding a dumbbell at chest level in both hands with your arms extended out in front.
2. Twist your torso to one side, lowering the dumbbell towards the floor.
3. Twist your torso back to the other side, keep your feet up and arms straight throughout.

Goblet Side Lunge 

1. Stand upright holding the dumbbell in the goblet position under your chin, close to your chest.
2. Step laterally to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. Keep your trailing leg straight.
3. Push off your outside foot to return to the start position, and alternate sides.

Single Arm Shoulder Press 

1. Stand upright holding the dumbbell at shoulder height with your elbows bent and your palms facing forward.
2. Press one dumbbell overhead, extending your arm fully.
3. Lower this dumbbell and then press again – Make sure to switch halfway!

Hip Bridge

1. Lie on your back with your knees bent and feet flat, placing your dumbbell on your hips.
2. Raise your hips off the floor, trying to make a straight line from your hips to your shoulders. 
3. Lower yourself back to the floor and repeat.

Side Plank with Abduction 

1. Lie on one side propped up on one elbow with your legs straight one on top of another.
2. Raise your body off the floor, resting on your forearm and foot. 
3. Now raise your top leg up straight while keeping the rest of your body in a straight line with your elbow directly under your shoulder.
4. Hold, then lower yourself down and repeat.

Squat Press

1. Assume a slightly wider than shoulder-width stance and bring one dumbbell to shoulder height with a neutral grip.
2. Inhale and complete a normal front squat with the dumbbells in place by simultaneously flexing the knees and hips together.
3. Press your whole foot into the floor and extend the legs.
4. As you return to the starting position, utilize your momentum from the front squat to propel one dumbbell upward into a single arm push press. 
5. Exhale once your arm is extended all the way, and reverse the movement slowly while controlling the dumbbell back to your shoulders.
6. Make sure to switch halfway!

Weighted Deadbug 

1. Start in the initial dead bug position holding the dumbbell in one hand.
2. Lower the arm that’s holding the dumbbell to the ground behind you, and lower the opposite leg to the ground as well.
3. Bring both arm and leg back up and repeat then swap sides
4. Make sure to keep your spine imprinted into the floor and core engaged.