Sometimes the most effective workouts don’t require lots of kit or time. Instead a little resistance and some smart planning does the job. This is one of those workouts. Requiring dumbbells, mat and small amount of space, this total-body session from personal trainer and former WF cover model, Chloe Thomas, is the perfect workout to do at home. Taking just 20 minutes, it will hit your glutes, quads, biceps, core, back, shoulder and tricep muscles. This makes it a great workout for those who are short on time or trying to build a base of strength, as it targets all of the major muscle groups. Aim to do it twice a week alongside your other workouts (tip: try to clock a cardio workout or two, plus a mobility/flexibility session) and you’re on to great things!

Let’s get started

Firstly, be sure to warm up before you start to avoid injury. Even if your home is warm, it’s important to warm up the muscles with some light activity. Then, spend 40 seconds on each exercise, taking 20 seconds of rest between moves. Do four rounds in total, then cool down and stretch. Got more than 20 minutes? Go for an extra round or two!

Reps: 40 secs | Rest: 20 secs | Rounds: 4

Push Press

  • Hold the dumbbells at shoulder-height with palms facing the body.
  • Bend your knees slightly into a mini squat, then drive through your legs as you press the weights overhead.
  • Lower the weights back to your shoulders with control, and repeat.

Triceps Extensions

  • Lie on your back on a mat with knees bent and feet flat on the floor.
  • Hold the dumbbells above your chest with arms straight and hands facing inwards.
  • Lower the weights slowly towards the top of your head, bending at the elbow, then press back up. Repeat.

Lunge to Biceps Curl

  • Start with dumbbells in each hand, arms by your sides, and step one foot backward into a lunge, lowering your back knee toward the ground while keeping your chest upright.
  • Rise up out of the lunge and simultaneously curl the dumbbells towards your shoulders as you raise the back knee in front of you.
  • Lower the weights as you step back to the starting position, then switch sides.

Renegade Rows

  • Start in a high plank position, holding a dumbbell in each hand with wrists under shoulders.
  • Keeping your body still, row the right dumbbell towards your waist by driving your elbow back, then lower it slowly.
  • Repeat on the other side, continuing to alternate rows. Focus on engaging your core to avoid twisting, and maintain control throughout the movement.

Plank to Crunch

  • Start in a high plank position, with hands under shoulders and body in a straight line.
  • From here, drive one knee toward your chest, engaging your core, then return to the plank.
  • Repeat on the other side, alternating knees.