Got a packed Christmas schedule? There’s still time for the exercise you love with this speedy 20-minute dumbbell workout!

Shopping, wrapping, socialising… Christmas is a busy time of year, and it can be tough to squeeze in hour-long workouts. Good news – that doesn’t mean you should bypass on taking the time out to do something you enjoy, as with this fast and furious dumbbell workout you can still get your exercise-induced endorphin fix while not skimping on festivities.

No home gym? No problem!

‘All you need is a set of moderate-weight dumbbells and 20 minutes,’ reveals personal trainer Chloe Thomas, who created the following workout to keep you moving during the festive season. ‘And if you’ve got more than 20 minutes, you can simply add on an extra round or two!’

To do the dumbbell workout, perform each of the following exercises for 40 seconds, rest for 20 seconds, and do three rounds in total. Of course, short and speedy doesn’t mean don’t warm up – even if your home is toasty, a warm-up is still a must-do! Spend a few minutes pre-workout doing dynamic stretches (bodyweight versions of the moves to come – squats, push-ups, etc – will do), then take a few minutes post-workout to cool down and stretch. You’ll be back
to wrapping presents in no time!

Chloe Thomas is a personal trainer, nutrition and mindset coach, and body positivity advocate who specialises in calisthenics and functional training.

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SQUATS

Reps: 40 seconds
Rest: 20 seconds
Rounds: 3

Works: Quads, inner thighs and glutes

  • Stand with your feet shoulder-width apart, toes slightly pointed out and dumbbells at shoulder height (A).
  • Push your hips back and bend your knees to lower into a squat, keeping your chest up and core engaged (B).
  • Go as low as you can while keeping heels on the floor. Push yourself back to the start position, and repeat.

FLOOR PRESS

Works: Chest, deltoids and triceps

  • Hold a dumbbell in each hand. Lie on your back on a mat with knees bent and feet flat on the floor.
  • Hold the weights by your chest, elbows bent at 90 degrees and palms facing forward (A). Press the weights up above the chest until arms are straight (B).
  • Lower the weights slowly until your elbows touch the floor, then press back up. Repeat.

LUNGE TO BICEPS CURL

Works: Quads, glutes and hamstrings, plus biceps and forearms

  • Stand with a dumbbell in each hand. Step backward with your left foot into a lunge, bending both knees to 90 degrees and engaging your core (A).
  • From the lunge position, return to standing and bring the left knee leg up to hip height while curling the weights up to shoulder height (B).
  • Return to standing, lower the dumbbells, and repeat with the other leg.
  • Continue alternating.

30-minute dumbbell workout

SHOULDER PRESS

Works: Deltoids, triceps, upper back and chest

  • Standing with feet shoulder-width apart. Position the dumbbells to each side of your shoulders, palms facing forward (A).
  • Press the dumbbells overhead until your arms are straight (B), engaging your core to keep the rest of your body stable.
  • Slowly lower the weights back to the starting point, then repeat.

AB BICYCLES

Works: Rectus abdominis, transverse abdominis and obliques

  • Lie flat on the floor with your hands behind your ears. Raise your legs a few inches off the floor and lift your shoulders up.
  • Use your abs to drive your right elbow and left knee towards each other (A), twist back to the centre, then drive your left elbow and right knee towards each other (B).
  • Continue alternating sides in a cycling motion, keeping your lower back engaged with the mat.

TRICEPS EXTENSIONS

Works: Triceps, deltoids and upper back

  • Lie face-up on the mat with knees slightly bent and a dumbbell in each hand. Extend your arms to raise the dumbbells above your body (A).
  • Keep your upper arms very still, bend your arms to lower the weights behind your head (B).
  • Pause before raising them back up again. Repeat.