Home workouts are the pinnacle of efficient exercise, saving you time and money by negating the need for a commute to the gym or monthly membership fee.
This home workout is more efficient than most, needing just a couple of dumbbells (or adjustable dumbbells, if you have them) and thirty minutes to hit your legs, arms and even your core.
The session from Sweat app trainer Britany Williams consists of seven moves designed to strengthen these areas of your body, while also improving your balance and coordination by challenging you to learn some fun new movements.
It's simple to do too. Perform the first exercise 10 times, rest for 30 seconds, then move on to the next one. Continue this until you've finished all seven moves.
You can choose to stop there or, if you want more of a challenge, Williams recommends taking a 45-second break before repeating the sequence two more times for a 30-minute workout.
Watch Williams' videos below to learn how to perform each of the seven exercises. We recommend taking some time to try each one, and only starting the workout when you feel confident in your technique.
Watch Britany Williams' legs, abs and arms workout
A photo posted by on
It can be difficult to know what dumbbell weight you should use for workouts like this which involve a variety of different exercises.
Williams recommends "using medium to heavy dumbbells that are challenging", but don't choose a set so heavy it forces you to compromise on your form. You can also use a variety of different dumbbell weights for the various exercises, grabbing a heavier pair for moves where you feel stronger or more confident.
After finishing this workout, you might find it's not just your arms and legs that feel like they've been put through a thorough workout. Moves like the chest press and renegade row will also put your back and chest muscles to work, making this a comprehensive full-body routine.
Your core doesn't get off scot-free either. While there are no obvious abs exercises like sit-ups and crunches, Williams' cleverly uses compound exercises and postural moves to challenge your deep core muscles by tasking them with maintaining a stable spine.
If you're on the lookout for more efficient home workouts, this bodyweight workout hits your whole body in 20 minutes. Or, if you enjoyed training with dumbbells, try this five-move strength-building session.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.
Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.
Five moves and two dumbbells are all you need to strengthen your whole body and build muscle all over
Workout Save time and money with this efficient strength and muscle-building home workout
By Harry Bullmore Published
This seven-minute Pilates routine will help you target your deep core muscles
Strengthen your abs and core with this short mat-based session
By Alice Porter Published