Improving your strength and endurance don't need to be separate pursuits. You can work towards both goals by doing a conditioning workout.
These types of workouts can be done with minimal equipment—simple bodyweight exercises like burpees can get your heart rate up and your muscles burning. But if you do have a set of dumbbells at home, we'd recommend trying a fast-paced, full-body routine like this one from certified personal trainer James Stirling (AKA the London Fitness Guy).
There are just five compound exercises in the circuit. Perform each one for 50 seconds, take a 10-second rest, then move on to the next exercise. Once you've finished the sequence, repeat it five times.
Watch Stirling's video below to see the moves. Don’t forget to warm-up and practice your technique before you begin, then start a timer and get moving.
Watch the London Fitness Guy's five move dumbbell workout
A photo posted by on
Conditioning workouts are popular at the moment. The routines are designed to raise your heart rate, increase your calorie burn and develop your cardiovascular endurance—your heart and lungs' ability to supply your body with oxygen while you exercise.
They can also help with weight management, make everyday activities like running for the bus feel easier, and even reducing your risk of diseases such as heart conditions, according to the Cleveland Clinic.
This particular workout also brings in elements of high-intensity resistance training or HIRT. This fast-paced style of resistance training strengthens your muscles, bones and joints in a short period of time.
So if you only have 30 minutes to work out and you want maximum bang for your buck, Stirling's routine should definitely be on your shortlist.
Need help choosing your weights? Our guide to the best adjustable dumbbells can help
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.
This five minute routine can ease "tech neck" and undo the damage of scrolling on your phone all day
Workout Correct poor posture and ease stiffness with these six moves
By Maddy Biddulph Published
You don’t need weights to build strength—try this coach’s seven-move bodyweight workout instead
Workout Strengthen your muscles, bones, joints and muscles while boosting your metabolism with this strength training workout
By Harry Bullmore Published