I’m a personal trainer and if I only had 15 minutes to build full-body strength, here’s what I’d do
Pick up a pair of dumbbells and do these four moves
Most of my personal training clients have work and family commitments that make it hard to find time to exercise.
For those days when a workout seems impossible, I suggest this 15-minute routine full of compound movements that target the upper body, lower body, and core.
It’s a circuit-style workout, which means you’ll repeat each exercise 12 times before moving on to the next one. Once you’ve done all the exercises, repeat the routine from the beginning.
If you’ve just started to work out regularly, this routine may take you a bit longer than 15 minutes. That’s okay—move at a comfortable pace and rest as needed.
As you build strength and endurance, challenge yourself to rest for shorter periods and move at a quicker tempo.
Don’t sacrifice your form for speed, though. Be sure you’re doing each exercise correctly. Improper form can lead to muscle imbalance, pain and injury.
These exercises should feel challenging, but never cause sharp pain. If at any point you feel pain beyond muscle fatigue, stop immediately and check in with your doctor.
1. Dumbbell squat to press
Sets: 3 Reps: 12
- Stand with your feet hip-width apart.
- Hold a dumbbell in each hand.
- Engage your core.
- Bring the dumbbells to shoulder level.
- Hinge your hips behind you, as if you were about to sit down, and bend your knees to lower into a squat.
- Pause briefly when your thighs are parallel to the floor.
- Stand and extend your arms overhead to raise the dumbbells.
- Bring the dumbbells back to shoulder level and repeat.
Trainer tips: Avoid rounding the spine or letting your torso lean forward. If you notice either of those things happening, choose a lighter dumbbell.
2. Dumbbell deadlift to row
Sets: 3 Reps: 12
- Stand with your feet hip-width apart and your core engaged.
- Hold a dumbbell in each hand in front of your thighs.
- Bend your knees slightly.
- Hinge forward from your hips and lower your dumbbells to the floor, keeping your arms extended.
- Squeeze your shoulder blades together and lift the dumbbells to your hips.
- Pause briefly.
- Lower the dumbbells back to the floor.
- Squeeze your glutes and stand.
Trainer tips: Keep your spine neutral and aim to bring your torso parallel with the floor. Don’t allow your shoulders to shrug as you lift the weights toward the hips. If you’re a beginner, practice the deadlift portion of the exercise without weights first to master the proper form.
3. Dumbbell lateral lunge to curl
Sets: 3 Reps: 12
- Stand with your feet hip-width apart and core engaged, holding a dumbbell in each hand near your thighs.
- Step your right foot to the side.
- Bend your right knee and lower your hips toward the floor, keeping your left leg straight. Keep your arms extended so the dumbbells lower toward the floor.
- Push off your right foot and return to standing.
- Bend your elbows and lift the dumbbells to your shoulders.
- Lower the dumbbells back to the starting position.
- Step your left foot to the side.
- Bend your left knee and lower your hips toward the floor, keeping your right leg straight.
- Push off your left foot and return to standing.
- Bend your elbows and lift the dumbbells toward your shoulders.
- That’s one repetition.
Trainer tips: Don’t let your torso lean forward excessively, and don’t allow your back to round or arch. Hinge your hips behind you as you bend the knee. Keep your elbows drawn in toward your ribcage as you lift the dumbbells toward your shoulders.
4. Dumbbell glute bridge to chest press
Sets: 3 Reps: 12
- Lie on a mat with your knees bent and feet flat on the floor.
- Hold a dumbbell in each hand, with your elbows resting on the floor and the dumbbells elevated.
- Engage your core and lift your hips off the mat.
- Extend your arms and press the dumbbells toward the ceiling.
- Pause briefly.
- Lower the dumbbells.
- Continue for 12 repetitions, then lower your hips.
Trainer tips: If you’re a beginner, lower your hips back to the mat between each repetition. Avoid any excessive arching in your lower back. Keep the glutes engaged throughout the set and aim the dumbbells directly above the shoulders.
