You don't need to spend an hour at the gym for an effective workout. This 30-minute routine uses eight moves to help you build total-body strength at home with just a pair of dumbbells.
The session was created by certified personal trainer Rachael Sacerdoti, who told Fit&Well she picked these eight moves "to create a comprehensive full-body workout that targets multiple muscle groups and improves overall fitness".
To give it a go, perform each exercise in turn for the prescribed number of repetitions (shown in the video below). Once you've done all eight, rest for 30 seconds then start the sequence again. The workout is complete when you've finished three total rounds.
Watch Rachael Sacerdoti's full-body dumbbell workout
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Each exercise in this workout has been included for a specific reason, Sacerdoti says. The weighted plank and pointer plank provide a targeted core workout, while the alternating snatches develop shoulder strength and moves like the kneel-to-squat will challenge your legs.
The routine is dominated by compound exercises, which work multiple muscle groups. By including these efficient movements in your exercise plans, you can recruit more muscles in less time and work your whole body.
Sacerdoti's top tips for tackling this workout
Sacerdoti's top tip for tackling this workout is to focus on your form for each exercise. After all, "incorrect form can lead to injury".
She also prescribes doing a thorough warm up before you jump in, and keeping a bottle of water within arm's reach throughout so you can stay hydrated.
Her final piece of advice is to take this session at your own pace.
"It's okay to take short rests between exercises, especially if you’re just starting out with strength training—don’t overstretch yourself. Always listen to your body and adjust the workout according to your fitness levels."
Need help picking a weight? Our guide to the best adjustable dumbbells can help
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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.
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