Build muscle and burn fat with this 30-minute home dumbbell workout
This high-intensity routine helps you develop strength, boost your metabolism, and hit your fitness goals


We used to think we had to run to lose weight and head to the gym to get stronger. But high-intensity workouts blend cardio with resistance training, allowing you to burn fat and build muscle in a single, short routine, like this 30-minute dumbbell workout you can do at home.
The session contains a mix of bodyweight and dumbbell exercises, designed to get your heart rate up and muscles working. Most of the moves work several muscles at once, improving the efficiency of the routine, which is how you get results in so little time.
All you need is a set of the best adjustable dumbbells to get started. These customizable weights are ideal for at-home exercise, but they often come at a cost. Fortunately, you can pick up the wolfyok Adjustable Dumbbells Set for 23% less right now at Amazon.
- Check out all the US Amazon Prime Day savings
- Find the biggest savings on Amazon UK
Amazon Prime Day wolfyok Adjustable Dumbbell deal
wolfyok Adjustable Dumbbells Set | Was $109.99, now $84.99 at Amazon
These octagonal weights won't roll about when you set them down and you can adjust the load between 12.8lbs and 44lbs on each dumbbell. And the handle is even covered in foam for a comfortable grip. Don't miss out on the huge 23% saving before the deal ends.
The session is led by online fitness coach Joe Wicks, also known by his handle The Body Coach. Wicks demonstrates the moves and does the workout along with you, so you can practice your form for each exercise to get the most from your training and avoid injury.
You'll do a round of 10 moves, repeated three times, to get a muscle-building, fat-burning workout in just 30 minutes. To keep the intensity up, you'll exercise for 35 seconds, take a 25-second rest, then continue to the next move.
Watch The Body Coach's 30-minute dumbbell workout
This style of exercise is known as high-intensity interval training (HIIT). The aim is to keep the intensity up throughout, which works your muscles hard and elevates your heart rate. As a result, you'll burn more energy during the workout, but for hours after too.
It helps to boost your metabolism (the amount of energy you burn at rest), which is why many people also use a HIIT workout for fat loss to reach their fitness goals. You don't need equipment for HIIT, but Wicks' routine adds resistance to help you get a full-body workout.
There are also plenty of multi-muscle compound exercises, like those favored by Chris Hemsworth's personal trainer. As you're working several muscles simultaneously, this burns more energy and increases the fat-burning potential.
If you're after more time-efficient compound exercises, pick up one of the best kettlebells and learn how to do kettlebell swings. This move works your whole body, increases your heart rate, boosts your metabolism, and builds core strength.
All the best Prime Day fitness deals in one place
We're keeping a keen eye on all the best Prime Day fitness deals as they happen, with major discounts on cardio machines, fitness equipment, running shoes, Fitbit, Apple Watch and other fitness trackers, and much more. Don't miss out!
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

James is a London-based journalist and Fitness Editor at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.
In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.
-
This trainer's six-move workout builds muscle all over and boosts your mobility in just 18 minutes
Workout Improve your balance, coordination and stability while fending off future injuries with this short strength training workout
By Harry Bullmore Published
-
This five minute routine can ease "tech neck" and undo the damage of scrolling on your phone all day
Workout Correct poor posture and ease stiffness with these six moves
By Maddy Biddulph Published
-
Prime Day water bottle deals to keep you hydrated while working out
Deals We've found the best Prime Day discounts on water bottles, including deals on Zulu and Takeya
By Lois Mackenzie Published
-
Use these five resistance band deals to build muscle without weights for under $20
Deal Develop strength and improve your flexibility without breaking the bank with these resistance band deals
By James Frew Published
-
Dumbbells on sale 2022: muscle-building weights without breaking the bank
Deals Use these dumbbells on sale to pick up essential strength training weights at a discount
By Ruth Gaukrodger Published
-
Seven Prime Day gym bag essentials for under $20 that I can’t train without
DEAL These Prime day gym bag essential deals offer up budget-friendly upgrades to your gym and workout experience
By Jessica Downey Published
-
The best Prime Day weights deals—save up to $230 on NordicTrack, Bowflex and more
Deals Take your at-home training to the next level with these Amazon Prime Big Deal Days weights deals
By Harry Bullmore Last updated
-
You don't need sit-ups to build core strength, try this 10 minutes ab workout instead
DEAL This time-efficient ab workout can help those with a busy schedule build a stronger core
By Jessica Downey Last updated
-
This crunch-free workout can build a stronger core in just 8 minutes - all you need is one set of dumbbells
DEAL Train smarter for a stronger core with this time-savvy home workout - all you need is a set of dumbbells
By Jessica Downey Published
-
This 15-minute workout builds bicep muscles using just your bodyweight
DEAL This bodyweight workout builds bicep and tricep muscles, and it only takes 15 minutes
By Sophie Bird Last updated