Strengthen your core and build upper body muscle with this 25-minute dumbbell workout
This short dumbbell routine works your chest, shoulders, and arms to strengthen your upper body
If you're after a fun, interesting way to build upper-body strength and work your core, this short dumbbell workout will do the trick. Using a variety of exercises, the session takes just 25 minutes to build muscle and burn fat.
It was designed by Juice & Toya, LA-based personal trainers and owners of personal training company One Body LA. The duo make use of a training format known as an EMOM, or every minute on the minute.
EMOM workouts are a form of high-intensity interval training (HIIT), where you aim to complete a certain number of reps of a move in 60 seconds or less. If you hit the target in less than a minute, you get to rest for the remaining time.
So, if you finish in 40 seconds, you have a 20-second rest before the next move. All you need to get started are some dumbbells. Juice & Toya use several different weights throughout the session, so it's worth considering picking up a set of the best adjustable dumbbells.
These are great for varying your weight for different movements as well as encouraging muscle growth through progressive overload. And, importantly, you won't need loads of space to store multiple weights.
Watch Juice & Toya's 25-minute EMOM routine
The session is broken into three groups of eight minutes. The first focuses on the back and biceps, the second works your shoulders and triceps, and the third targets your chest and abs.
Within each group the trainers have set a number of reps for you to reach in each work period. When you have completed those reps, you will have the remainder of the 60 seconds to rest.
However if you're struggling with this routine or need to make modifications, the duo offer several suggestions and exercise variations to help you adjust the movements to your body.
If you're new to EMOM workouts like this, your muscles might be aching the next day. This is known as delayed-onset muscle soreness (DOMS) and is caused by tiny tears in your muscles fibres that your body needs protein to repair.
To help the muscles recover, many people take protein shakes after their workout. If you're after a new supplement to add to your post-workout drink, the best protein powders for weight loss are a great place to start.
Lois Mackenzie is a fitness writer producing news, features, buying guides and reviews for Fit&Well and sister site Coach. She is an avid runner and hill walker, and can often be seen sporting her trusty waist lead as she trains for her first marathon with her two border collies in tow. Lois has a Master’s in Digital Journalism from Strathclyde University and was previously a senior SEO reporter at Newsquest Media Group.
I used Chris Hemsworth's workout app for a year, and it transformed the way I exercise
Review Centr helped refocus my workouts, take a more holistic approach to exercise, and made me enjoy weights again
By James Frew • Published
Develop your core and boost your metabolism with these eight moves
Workout Boost your balance, improve your posture, and connect your upper and lower body with this short core workout
By Lois Mackenzie • Published