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- Torch Calories and Gain Total-Body Strength With This 45-Minute Dumbbell Workout
Torch Calories and Gain Total-Body Strength With This 45-Minute Dumbbell Workout
Getty / Mireya Acierto
Working out with weights is empowering! There’s nothing like feeling your body get stronger. The extra benefits of burning calories and carving out visible muscle doesn’t hurt, either. In fact, if you are more of a cardio person, you are missing out on the value of strength training. You will build strength necessary for everyday life, such carrying groceries and lifting your suitcase into the overhead bin on an aeroplane. If you’re looking to burn fat, strength training is also key; your body burns more calories at rest the more muscle tissue you have.
All of that is to say: you should be working out with weights. Luckily, we have this 45-minute dumbbell workout from personal trainer Kehinde Anjorin, CFSC, NCSF, creator of The PowerMethod App. Anjorin is a trainer for Halle Berry’s rÄ“-spin, and shared this full-body workout with POPSUGAR Fitness.
Make sure you grab a pair of medium dumbbells or kettlebells (if you’re not sure what size to use, check out our guide on how to choose the right weight), and leave some space about the size of a yoga mat for your workout. After the 45 minutes are up, you’ll feel sweaty and energized – let’s get to work!
45-Minute Total-Body Dumbbell Workout
Equipment: Two medium-weight dumbbells or kettlebells.
Warmup: Before you start the workout, take a few minutes to warm up doing dynamic movements such as high knees, butt kicks, and trunk twists. Here is a dynamic warmup to follow.
Cooldown: Cool down after your workout with some static stretching such as a seated hamstring stretch, kneeling hip flexor stretch, and child’s pose. Here is a cooldown routine to bring your heart rate down and let your muscles recover.
Directions: Complete each exercise below for 12 reps followed by 30 seconds of rest to complete a circuit. After each circuit, rest for 60 seconds before starting the next circuit. Complete three circuits for 45 minutes total.
| Exercise | Reps |
|---|---|
| Tempo goblet squat | 12 |
| Rest for 30 seconds | |
| Romanian deadlift | 12 |
| Rest for 30 seconds | |
| Offset load forward lunge | 12 |
| Rest for 30 seconds | |
| Bodyweight push-up | 12 |
| Rest for 30 seconds | |
| Half kneeling overhead press | 12 |
| Rest for 30 seconds | |
| Bent-over row | 12 |
| Rest for 60 seconds before starting the circuit over |
Getty / Mireya Acierto
Tempo Goblet Squat
- Stand with your feet planted, about shoulder-width apart.
- Hold both weights up to chest-height, about two inches away from your chest.
- Tuck pelvis under slightly. Push your knees forward and sit your hips down; think of sitting your hips down not back.
- Raise back up to starting position.
Getty / Mireya Acierto
Romanian Deadlift
- Stand upright holding a pair of medium-weight dumbbells or kettlebells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight, knees slightly bent, with your core engaged, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
- Now squeeze your glutes to slowly pull yourself up (don’t use your back).
Getty / Mireya Acierto
Offset Load Forward Lunge
- Hold one weight in a rack position up by your shoulders, and hold the other with your arms straight.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat stepping with the left foot this time, completing one rep.
Getty / Mireya Acierto
Bodyweight Push-Ups
- Place your hands on the floor face down and place your hands a little wider then shoulder-width apart while holding your torso up at arms length.
- Lower yourself downward until your chest almost touches the ground as you inhale.
- Exhale as you press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, begin to lower yourself downward again.
- If you need to modify the exercise, perform the push-ups on your knees.
Getty / Mireya Acierto
Half Kneeling Overhead Press
- Start in a half-kneeling position with your left leg in front, holding a dumbbell or kettlebell in your right hand. Be sure to keep your torso upright and your core and glutes engaged.
- With control, raise the weight overhead and straighten your arms above you.
- With control, bend your knee and lower the dumbbell back down to shoulder height, coming back to the starting position to complete one rep.
Getty / Mireya Acierto
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back with your core engaged.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
- Slowly lower the weights back to the starting position to complete one rep.