Construct full-body muscle in simply 4 pulls with this 20-minute dumbbell exercise

It’s difficult to find time for an extended workout when you have a busy schedule. Luckily, you don’t have to skip it because you can still build muscle all over in just 20 minutes with this four-movement full-body dumbbell routine.

While it’s an excellent option for training at home with a set of the best adjustable dumbbells when you’re short on time, the four-pull workout is also a great way to finish off or complete your workout routine.

This flexible session was developed by personal trainer Rhiannon Bailey (opens in new tab) and Bradley Simmonds (opens in new tab)takes just 20 minutes total, broken up into five four-minute rounds of exercises like swings and dumbbell deadlift variations.

You’ll attempt to complete five rounds and work out for 40 seconds before resting 20 seconds between moves. The emphasis is on compound, multi-muscle exercises designed to strengthen your whole body, but this style of training can also help you achieve your other fitness goals.

According to Bailey, “Keep the intensity high so not only are you working on your strength, but you’re also increasing your heart rate to improve your cardiovascular fitness.” It’s also important to focus on your form, so practice the technique by following the couple’s demonstrations.

Check out Rhiannon Bailey’s full body dumbbell workout

The duo’s routine is a great way to build muscle, boost your metabolism and burn fat fast thanks to a combination of training techniques. Although there are only four moves, each exercise works multiple areas of your body at once.

Called compound exercises, these are a time-efficient way to see results, which is why they’re Chris Hemsworth’s trainer’s favorite training tool. Working multiple muscles at the same time helps build strength, but it also burns more energy during the session.

Then there’s the way you train. Bailey encourages you to keep the intensity high, which will get your heart rate up. This leads to extra energy burn and creates longer term changes in your metabolism for all day fat burning.

It’s a form of high-intensity resistance training (HIRT) that’s quite similar to high-intensity interval training (HIIT) but focuses on muscle-building movements instead of cardio-focused exercises.

If you’re looking for another HIRT weight session, it’s worth picking up one of the best kettlebells and learning how to perform kettlebell swings. This compound exercise is a highly effective way to burn fat, build upper body muscle, and strengthen your core.

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