Build muscle all over and boost your metabolism with just four dumbbell moves

Improve your balance, develop your core, and burn fat with this short, four-move dumbbell workout

A woman performing a squat with dumbbells as part of a leg workout
(Image credit: Getty)

It's not always possible to put aside an hour of your day to go to the gym. However, with this quick dumbbell workout you can still raise your heart rate and work your muscles in a matter of minutes, all without leaving the comfort of your own home. 

The session from popular fitness trainer Alexia Clark contains just four moves which are performed as a circuit for four total rounds. This means you can hit the finish line in less than 20 minutes, but that doesn't mean it's not effective. 

All you need is a set of dumbbells to get started. If you plan to regularly train at home, we'd recommend investing in a set of the best adjustable dumbbells as you can increase the weight as you get stronger. 

Clark combines movements like the reverse lunge and the curl to create new compound exercises that will hit multiple muscle groups at once. As a result, her workout provides a full-body blast, engaging your arms, legs, shoulders, and core.

You'll do each exercise for a specific number of repetitions, resting as little as possible between them. It's essential to get your technique right to get the most from your workout, so perfect your form using Clark's demonstrations first. 

Watch Alexia Clark's full-body dumbbell workout

This format is an example of high-intensity resistance training(HIRT). By combining two training styles, this method offers the best of both worlds; the metabolism-boosting benefits of high-intensity HIIT workouts with the strength-building element of resistance training.

Clark's session is also a good choice if you're looking for a core workout. There is only one targeted core exercise, but all four moves will work your midsection muscles as they're challenged to help you stay balanced and support your spine. 

After your session, you'll likely feel the effects of delayed-onset muscle soreness (DOMS). You'll need protein to promote recovery and reduce the pain, so it's worth making a post-workout shake with one of the best protein powders for weight loss

And if you like this type of training, why not try this four-move bodyweight HIRT workout? Or, if you're looking for something less intense, consider having a go at these anti-aging yoga moves to boost your flexibility.

Harry Bullmore
Fitness Writer

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.