Between work, social events, and family commitments, it’s not always easy to find time for an extended workout. Luckily, this quick dumbbell workout can strengthen your chest, shoulders, and arms in just 25 minutes.
If you train at home, it pays to invest in a set of the best adjustable dumbbells. These combine several weights in one and are relatively easy to store. And by using these beginner weight training tips, you can get similar results at the gym with fixed weights.
You should choose a challenging load that doesn’t affect your form, but the intensity of your workout is key to getting results. The workout developed by fitness YouTubers Tiff x Dan (opens in new tab)strengthens your upper body with a mix of dumbbell and bodyweight exercises.
According to the duo, the 25-minute routine will “test your endurance and help you build strong, lean upper body muscles.” There are five sets to target specific areas – including shoulders, back, chest, biceps, and triceps – with five movements in each set.
You do each movement for 40 seconds, rest for 20 seconds, and then move on to the next exercise. To get the most out of your workout and avoid injury, be sure to follow Dan’s demonstrations to perfect your technique.
Watch Tiff x Dan’s 25-minute dumbbell workout
It’s an exercise style known as high-intensity resistance training, where the goal is to work your muscles in short, intense bursts with minimal rest. This will help you get muscle building results with just 25 minutes of exercise, but there are other benefits as well.
Exercising this way keeps your heart rate up and increases the energy you burn during your session. And it boosts your metabolism, the amount of energy you burn at rest, for all-day fat-burning effects.
In this way, it’s similar to high-intensity HIIT training for fat loss, but with a focus on building muscle and developing strength rather than cardio-based training. Tiff x Dan also adds a 40-second push-up challenge to complete the workout with an upper body finisher.
This exercise is a great way to develop shoulder, chest, and arm muscles without weights, but it can be challenging at first. If you’re looking for a way to train yourself to full range of motion, daily wall push-ups can help you perfect your form and build strength.
Alternatively, if you’re looking for another weight exercise to build muscle and burn fat, pick up one of the best kettlebells and learn how to do kettlebell swings. This multi-muscle move works your entire body, increasing your heart rate and improving your metabolism.
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