I’m a certified trainer but even I struggle to get to the gym sometimes—here’s the 20-minute dumbbell workout I do to build strength at home instead

I’m a certified personal trainer, so it’s no surprise that I love going to the gym.

Unfortunately, finding time to work out is a little more complicated now that I have an eight-month-old son.

I try to exercise at home when I can’t make it to the gym, often grabbing a single dumbbell to save time and doing routines like this four-move sequence below.

It hits a lot of the major muscle groups and helps with stability and coordination, too.

How to do the single dumbbell workout

This workout is an AMRAP, which stands for as many rounds as possible.

Do each of the four exercises in turn to complete one round, completing as many rounds as possible 20 minutes.

You’ll need a moderately heavy dumbbell and an exercise mat for cushioning.

See how many rounds you can complete in 20 minutes, then challenge yourself to complete one more set the next time you try the workout.

Remember to get the all-clear from your medical team before starting any new exercise.

The exercises:

• Squat to single-arm overhead press x 10 each side
• Side lunge to single-arm curl x 10 each side
• Deadlift to single-arm row x 10 each side
• Glute bridge to single-arm chest press x 10 each side

Scroll down for step-by-step explainers or watch the video above to see the moves demonstrated.

1. Squat to single-arm press

Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell in your right hand at your right shoulder.
• Engage your core, push your hips back and bend your knees to squat.
• Push through your feet to stand back up.
• Press the dumbbell up, straightening your arm.
• Lower the dumbbell back to your shoulder.
• Complete 10 repetitions, then switch to the left arm.

Trainer tips: If you’re working with a heavy dumbbell, try to make the movement fluid. Use momentum from your squat to help power the weight into the air. If you’re working with a lighter weight, pause after standing, then press the dumbbell overhead slowly.

2. Side lunge to single-arm biceps curl

Reps: 10 each side

• Stand with your feet hip-width apart, holding the dumbbell in your right hand on the outside of your right leg.
• Engage your core and step your left foot to the side.
• Push your hips back, bend your left knee and keep your right leg straight to lower into a lunge, allowing the dumbbell to hang toward the floor.
• Return to standing and step your left leg in.
• Keeping your right elbow close to your waist, curl the dumbbell toward your shoulder.
• Perform 10 repetitions, then switch sides.

3. Deadlift to single-arm row

Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell in your right hand by your side.
• Push your hips back and lean your torso forward, keeping your core engaged and your arm straight.
• Pull the dumbbell up to your right hip, then straighten your arm back down.
• Squeeze your glutes and push your hips forward to stand.
• Complete 10 repetitions, then switch sides.

4. Glute bridge to single-arm chest press

Reps: 10 each side

• Lie on your back with your knees bent, feet flat on the floor and a dumbbell in your right hand.
• Engage your core, bend your right elbow and bring the dumbbell to shoulder level.
• Squeeze your glutes and lift your hips, so your body forms a straight line from your knees to your shoulders.
• Press the dumbbell toward the ceiling, straightening your arm.
• Lower the dumbbell back to your shoulder.
• Lower your hips back to the floor.
• Complete 10 repetitions, then switch sides.