One of the biggest hurdles to getting into an exercise routine is simply finding the time to do it.
In an ideal world, we’d all have plenty of spare hours for cardio, strength training and flexibility work. Realistically, most of us have to squeeze small bits of movement around our busy schedules.
One of the best ways to handle this is by setting aside 10-20 minutes every day for exercise.
This might sound like a short amount of time, but it can make a big difference to your body. Plus, it can help you develop a consistent routine.
Jenni Tardiff, master trainer at The Gym Group, recommends beginners start with this superset dumbbell sequence to build full-body strength at home.
Supersets pair exercises together, which you perform back-to-back, only resting after a set of each exercise is completed. It lets you get through more sets in less time, but it makes the workout harder.
How to do this 10-minute dumbbell workout
There are three supersets in the routine, and Tardiff has included an optional finisher in case you can spare another five minutes.
For each superset, perform the first exercise, then the second exercise with no rest in between. Then rest for 45-60 seconds.
Running through this sequence once should take a little under 10 minutes, but Tardiff says you can repeat it up to three times and add the optional finisher exercise for a longer, more challenging session.
Pick a dumbbell weight that makes the final few reps of each set manageable but challenging—you might need different weights for each exercise.
Even though you may be pressed for time, it’s still essential to warm-up first. This three-move warm-up routine from the National Academy of Sports Medicine is one of our go-tos.
Superset 1
1A. Goblet squat
Reps: 15-20 Rest: 0sec
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell at your chest.
- Bend your knees and push your hips back to lower until your thighs are parallel to the floor, or as close to this level as your mobility allows.
- Drive through your heels to stand.
1B. Standing overhead press
Reps: 10-12 Rest: 45-60sec
How to do it:
- Stand holding dumbbells at shoulder height with your palms facing forward and elbows out to the sides.
- Engage your core and, keeping your back straight throughout, extend your arms to lift the dumbbells overhead.
- Lower the weights back to your shoulders under control.
Superset 2
2A. Alternating dumbbell reverse lunge
Reps: 10-15 each side Rest: 0sec
How to do it:
- Stand holding dumbbells by your sides.
- Step back with your right foot and bend both knees to 90° to lower.
- Stop when your right knee is just above the floor.
- Drive through your left foot to stand back up.
- Repeat on the other side, alternating sides with each rep.
2B. Dumbbell bent-over row
Reps: 10-12 Rest: 45-60sec
How to do it:
- Stand holding dumbbells by your sides with a slight bend in your knees.
- Hinge forward at your hips and push your butt back to lower your torso until it’s close to parallel to the floor, allowing your arms to hang straight down, with your palms facing.
- Engage your core and move your shoulders down and back.
- Keeping a straight back throughout, lift the dumbbells to your ribs, keeping your elbows close to your body.
- Lower the dumbbells with control.
Superset 3
3A. Dumbbell Romanian deadlift
Reps: 10-15 Rest: 0sec
How to do it:
- Stand holding dumbbells in front of your thighs with a slight bend in your knees.
- Engage your core and, keeping your back straight throughout, push your hips back to lower the dumbbells until you feel a slight stretch in your hamstrings.
- Drive your hips forward to return to standing.
3B. Dumbbell biceps curl
Reps: 10-12 Rest: 45-60sec
How to do it:
- Stand holding dumbbells in front of your thighs with your palms facing forward.
- Keeping your upper arms pinned to your torso, bend your elbows to lift the dumbbells to your shoulders.
- Lower slowly with control.
Optional finisher
4. Thruster
Sets: 8 Time: 20sec Rest: 10sec
- Hold dumbbells by your shoulders with your palms and elbows pointing forward.
- Bend your knees and push your hips back to lower until your thighs are parallel to the floor, or as close to this level as your mobility allows.
- Drive up explosively by pushing through your heels, using the momentum to press the dumbbells overhead.
- Lower the dumbbells back to your shoulders and immediately descend into the next squat.
This finisher uses Tabata timings. Tabata training asks you to work at maximum effort for the work intervals. Use this video to keep to the work/rest intervals.
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