A Short Dumbbell Workout To Do In Your Living Room Right Now

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Bodyweight workouts are a great way to get your sweat on without leaving the house. But if you’ve got a set of five- or 10-pound dumbbells under your couch, you can really kick things up a notch by adding in a few weighted moves, too.

Diana Mitrea, NYC-based trainer and co-founder of Stronger With Time, created a total-body dumbbell workout for SELF. The whole thing takes less than 15 minutes to complete, and you’ll hit all of your major muscles. Arms, legs, butt, core, shoulders—it’s a full-body burn. There are two parts to the workout and Mitrea breaks it all down below. Don’t forget to save the pin at the bottom to go back to next time!

Part 1: For five minutes, do as many rounds as possible of these two moves.

“Start out with a five-minute push of as many rounds as possible of 15 dumbbell thrusters and 15 renegade rows,” says Mitrea. “I frequently do this combo in class as it’s very effective to hit the whole body all at once,” says Mitrea. 

Your goal: Try to finish three or four rounds in the allotted time, says Mitrea.

1. Dumbbell Thrusters — 15 reps

Whitney Thielman 

• Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
• Hinge your hips back and lower into a squat. Go as low as you can.
• Then push through your heels to stand and press dumbbells overhead in one movement.
• Return to squat and repeat.

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