10 minutes, a set of dumbbells, and this HIIT workout are all you need to build muscle

A speedy workout for improving strength and toning muscle that you can complete from your living room

Woman completing a dumbbell workout at home
(Image credit: Getty)

As soon as you fall out of a routine with fitness it's easy to beat yourself up about it. Rather than force yourself into big long workouts to try and make up for lost time, instead, ease yourself in and gradually build up to where you want to be. You can start nice and steady with this quick ten-minute upper body workout.

This routine includes a set of moderate-sized weights so a set of the best adjustable dumbbells will be more than ideal for this muscle toning workout. This style of weight allows you to adjust the weight you are working with by a click of a button or via a dial function.

If strength is something you're looking to develop more but you still enjoy cardio-based training, then you can combine both into one session with this BodyFit by Amy workout. Amy has packed heaps of versatile moves into such a short amount of time, making it possible for you to stay active no matter how tight you are for time.

If you have a pair of the best cross training shoes then get these laced up and yourself ready for a ten-minute blast of strength and cardio-based movement. 

You will start by performing 30 seconds of a traditional upper body move in isolation, add some cardio for 30 seconds, place the weights down before a further 30 seconds of straight cardio, and then take 30 seconds rest. This pattern will be repeated with different moves until the ten mins are up.


For this workout, you aren't restricted to only using dumbbells. A couple of the best kettlebells can be used or you can even use home contents such as cans or bottles. However, if you do want to build muscle with lighter weights you will have to be pushing yourself that bit harder.

Research published in the Journal of Applied Physiology discovered that lifting lighter weights can be just as effective at building muscle as lifting heavier weights, but according to the researchers from McMaster University, the key is to work until the point of fatigue.

Now of course, this ten-minute HIIT workout will have you working to a high intensity, but it won't necessarily work you to the point of muscle fatigue. Regardless, there are plenty of other ways you can train your muscles to fatigue with lighter weights and still experience impressive muscle growth. It's a good idea to learn how to deadlift with dumbbells or continue developing your upper body strength with some of the best home chest workouts.

To enhance your muscle growth as well as avoid injury make sure you are eating plenty of protein too. Or consider incorporating one of the best protein powders for women into your diet to help increase your daily protein intake. Protein is essential for helping your muscles repair and recover in between exercise.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.