It solely takes 9 trains to construct muscle throughout with this quick exercise

The term “strength training” might make you think of muscular bodybuilders flexing their biceps, but we’re here to tell you that this type of training has a lot to offer for everyone.

You may already know that lifting weights can boost your metabolism, help you build muscle and lower your body fat, but the benefits don’t end there. It also has the power to reduce your risk of injury, strengthen your bones, promote heart health, and make everyday tasks easier—whether it’s taking out the trash or grabbing groceries from the top shelf at the grocery store.

If this impressive resume has you ready to sign the dotted line, why not dip your toe in the water of strength training with this accessible session from top trainer Kayla Itsines (opens in new tab)Co-founder of the popular sweat workout app.

You don’t need a gym membership to try it, just a pair of dumbbells and some space to work out. We like lifting at home with the best adjustable dumbbells as they allow us to change the load depending on the exercise. but a fixed weight pair will still do a good job.

Itsinses also uses a weight bench for exercises like bench presses and step-ups. But don’t worry if you don’t have one. You can swap these exercises out for floor presses (where you do a dumbbell chest press while lying flat on the floor) and lunges for minimal-equipment alternatives.

Watch Itsines’ video below to learn more about the workout, then dust off your dumbbells and try it for yourself.

Check out Kayla Itsines’ full body dumbbell workout

This workout is ideal for anyone new to strength training as it combines compound exercises with weights (opens in new tab) like the bench press with bodyweight movements like step-ups. It also keeps rest periods low, like HIIT workouts for fat loss (opens in new tab) You may have tried it before, so it’s safe to flash calories.

It’s also fast, taking less than 30 minutes from start to finish. This is largely because Itsines uses supersets, which combine two exercises that target two different muscles so you don’t have to rest between them.

For example, on the first superset, you do 20 step-ups (hitting the lower body) quickly followed by 12 reps of the bench press (which works your chest, shoulders, and triceps).

The power of this workout is enhanced by the fact that it works every major muscle group in your body. So you can enjoy a full-body kick in record time instead of training different parts of the body on different days.

If you are new to strength training and want to incorporate this session into your weekly routine, we recommend using it as a standalone session for the day. You’re likely to feel sore the next day as your muscles recover. So if you’re looking to get some exercise, why not try a lower-intensity activity like these anti-aging yoga poses (opens in new tab) or a unit from our Pilates for beginners (opens in new tab) to plan?

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