Short on time? Feel the burn with this 15-minute dumbbell workout from online fitness coach Nicki Petitt…
Get kitted out for this 15-minute dumbbell workout
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Many of us give up on our fitness goals when life gets busy and we think we just don’t have the time to work out. Yet short workouts can be effective, as long as you work hard and do them regularly. This 15-minute dumbbell workout offers an effective full body burn, without the need for heaps of space or equipment.
Learn more about why short workouts really work
How to do this dumbbell workout:
You will need two medium/heavy dumbbells.
Perform each exercise as a circuit for 35 seconds, have 25 seconds’ rest and then repeat the same exercise for another set (same intervals) before moving on to the next exercise.
Got a little extra time on your hands? Try this 30-minute dumbbell workout
15-Minute Dumbbell Workout
- Fire hydrant
- Weighted glute bridges
- Goblet squat
- Weighted reverse lunge
- Triceps push up
- Hollow hold
- Hamstrings walkout
- Plank shoulder taps
Keep reading for full instructions on how to perform each exercise in this 15-minute dumbbell workout.
1. Fire Hydrant
Good for your glutes
- Start on all fours, hands directly under your shoulders, hips directly over your knees.
- Lift your right knee out to the side, squeezing your right glute to lift the leg to 90 degrees or as far as your mobility allows.
- Lower and repeat, then
do the other leg.
- Tips: To make it harder, pulse four times at the top of the leg lift. Make sure you keep your back flat and don’t rotate your hips throughout the sets. Use a slow and controlled movement.
Tip: To make it harder, pulse four times at the top of the leg lift. Make sure you keep your back flat and don’t rotate your hips throughout the sets. Use a slow and controlled movement.
2. Weighted Glute Bridges
Good for your glutes and hamstrings
- Lie on your back, placing one dumbbell across your hips. Heels placed near to your bottom.
- Lift the hips, squeezing the glutes at the top. Create a straight line from the knees
to the chest.
- Advanced version: change tempo, do fast repetitions or slow the pace to focus on squeezing and holding the glutes at the top of each rep.
Tip: Don’t over-arch your spine.
3. Goblet Squat
Good for building strength, stability, mobility and flexibility. Works your lower body (glutes, quads, hamstrings, calves, abdominals) and increases the flexibility of ankles and feet
- Holding one dumbbell to your chest with both hands, stand with your feet shoulder-width apart, toes pointing slightly out. Bend at the hips and knees, keeping your back straight, looking forward.
- Keep your weight over your heels, sit in the squat for a second, push through your heels back up to standing.
- Advanced version: add 4 pulses at the bottom of the squat or tempo squat, 3 counts down, 1 drive up.
Tip: Do not hunch the shoulders, ensure the back is straight throughout.
4. Weighted Reverse Lunge
Good for your lower body (glutes, quads, hamstrings, calves, abdominals) and also increases the flexibility of the ankles and feet
- Holding one dumbbell in each hand by your sides, stand with your feet shoulder-width apart.
- Bracing your core, lunge the right leg backwards, keeping front knee behind the toe, chest up, looking forward.
- Ensure the back leg is an inch or two off the floor, core engaged and hips stable.
- Return your leg back to standing, feet shoulder-width apart. Repeat on the left leg.
- Advanced version: add 4 pulses at the bottom.
Tip: Don’t hunch the shoulders, ensure your back is straight and your chest up.
5. Triceps push-ups
Good for your chest, triceps, shoulders and core
- Start in high plank, shoulders directly over your hands.
- Lower your body to the floor, keeping your elbows pinned to your sides.
- Ensure the core is braced, squeezing belly button to spine throughout.
- Advanced version: add 4 pulses at the bottom of the press-up.
Tip: Don’t let your hips sink to the floor through the press-up, ensure a flat back through each repetition.
6. Hollow Hold
Good for your abdominals and obliques
- Lie on your back with your arms reaching above your head, biceps tight to your ears.
- Place your legs straight out in front of you. Lift your head, upper back and legs a few inches off the floor, pushing your lower back into the floor.
- Imagine yourself as a banana shape, keeping your core, legs and arms tight throughout.
Tip: Squeeze your belly button down to the spine throughout, to ensure there is no gap between your back and the floor. Modify by raising the legs higher and/or bending at the knees slightly.
7. Hamstring walkouts
Good for your hamstrings and glutes
- Lie on your back, placing your heels close to your bottom.
- Lift the hips, squeezing the glutes at the top.
- Lift your toes off the floor so you are resting on your heels. Create a straight line from knees to chest.
- Walk your heels away from your body until the legs are straight, ensuring your hips are lifted throughout. Walk feet back to start position. Repeat.
Tip: Ensure small walkout movements and glutes are squeezed, with hips lifted throughout.
8. Plank Shoulder Taps
Good for your shoulders and core
- Start in a high plank position, hands directly under your shoulders and feet hip-distance apart.
- Keeping your head, back and hips in a straight line,
tap one hand to the opposite shoulder.
Tip: Ensure core and glutes are engaged throughout each rep. Do not let the hips dip to the floor. Keep the back flat enough to rest a drink on!
Model: Zoe Thresher, W Model Management | Photos: Eddie Macdonald