Watch: Full-body dumbbell workout for strength, conditioning and weight loss

This 30-minute workout helps you both burn fat and build muscle from the comfort of your own home

sit ups vs crunches woman dumbbell
(Image credit: Getty)

If you can't get to the gym where you are, or you're still avoiding it due to the ongoing pandemic, there's no reason to miss out on your strength and conditioning routine. This easy 30-minute routine was performed live on our Instagram account by expert PT Sophia Rose, and we've got the entire routine right here to follow along. 

The workout contains a whole bunch of compound movements like squat thrusters, designed to work your upper body, lower body and core at the same time. This builds lots of different muscle groups simultaneously, making this a time-efficient body blitz.  

Compound movements also put more stress on your body than isolation exercises such as bicep curls, causing you to work harder, raise your metabolism and introduce a cardiovascular element to the workout too. This will help you burn fat as well as build up muscle. 

In addition, the workout contains lots of yoga-inspired movements designed to work your core, in addition to the dumbbell-focused movements. Isometric yoga poses have been found to bolster abdominal strength: one study, from the International Journal of Sports and Health Science, suggested "sports and fitness trainers should include yoga exercises in their programs to strengthen core muscles".

If you haven't got the time (or the inclination) to head to the gym today, you can always grab a little floor space and two light dumbbells for this 30-minute strength and conditioning circuit.


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Matt Evans

Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.