Construct full-body muscle and increase your metabolism with this 15-minute dumbbell exercise

You may have seen athletes try impressive workout routines on social media, but we truly believe that a good workout shouldn’t leave you scratching your head.

It’s often the simple things that work best, and that’s what this 15-minute workout from The London Fitness Guy is all about (opens in new tab) (real name James Stirling) has to offer.

It’s a simple circuit of just four exercises that works your legs, chest and back while increasing your fitness. You don’t need any obscure equipment either; just grab some dumbbells and you’re good to go.

We recommend a set from our roundup of the best adjustable dumbbells (opens in new tab)that allow you to adjust their weight to suit your strength level, but all free weights will work. Or, if you don’t have weights, you can fill up on a few full water bottles.

To try the workout for yourself, all you have to do is perform the four movements back to back and take a minute each. Once you’ve done all four, rest for 60 seconds, then restart the sequence for three or four rounds.

Watch Stirling’s video below to learn more about the four exercises you’ll tackle. We recommend practicing each one to perfect your form and then moving on to training when you feel comfortable with the right technique.

Check out The London Fitness Guy’s home workout

When performing this workout, Stirling recommends that you “keep your heart rate steady” throughout the session, rather than just aiming to do as many reps as possible (sometimes referred to as AMRAP). (opens in new tab) training) in the specified time.

Because if you start off like you’ve been shot out of a cannon, you’ll probably need a breather until the 30-second mark – not a great start when you’ve got two and a half minutes of consistent work ahead.

Instead, perform each exercise at a steady pace, move with purpose, and make sure your form is flawless throughout. This way you hit the target muscles and minimize the risk of injury due to poor technique.

By keeping your heart rate elevated throughout your workout, you train your aerobic system and increase your cardiovascular endurance — it’s like a low-intensity version of a high-intensity HIIT workout for fat loss (opens in new tab).

If you enjoyed this workout and want to try more sessions at home with minimal equipment, we recommend this resistance band workout from Chris Hemsworth’s trainer (opens in new tab) which also trains your whole body.

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