You solely want six actions and a dumbbell to construct decrease physique muscle groups

What if we told you that all you need for a great lower body workout is one kit?

Simplicity is the name of the game in this session from yoga and fitness instructor Rhiannon Bailey (opens in new tab). It uses just a dumbbell and a six-move rapid-fire circuit to set your legs and core on fire.

It won’t last long either; The session only lasts 30 minutes, but in that short amount of time it promises to target your lower body muscles, which will help you feel the burn and build strength.

If you don’t have a dumbbell for this workout, we recommend using one of the proven products from our roundup of the best adjustable dumbbells (opens in new tab). Or, if you’re new to this type of workout, you can always try this workout with a full water bottle.

At the end of the session, do each exercise in turn as a circuit. Work for 45 seconds, take a short 15-second break to catch your breath, then move on to the next exercise. Repeat this six-movement circuit five times to stop the workout when your watch hits the half-hour mark.

Watch Bailey’s video below to see the six moves you need to learn, then practice each one to make sure the dumbbell you’re using is the right weight and you’re using the right form.

Check out Rhiannon Bailey’s single dumbbell lower body workout

Bailey’s use of short workouts and even shorter rest periods will keep your heart rate high the whole time. These traits are hallmarks of lower-fat HIIT workouts, with benefits like improving your aerobic capacity, boosting your metabolism, and burning calories at a substantial rate of knots.

However, by programming a series of resistance-based compound exercises (opens in new tab) like goblet squats and kettlebell swings (opens in new tab)Bailey’s session falls under the high-intensity resistance training umbrella (opens in new tab) (SHEPHERD).

By engaging the muscles (often adding weight with a free weight like a dumbbell, barbell, or kettlebell), resistance training has the added benefit of helping you build muscle and strength.

This type of exercise can leave your legs feeling sore, especially if you’ve never tried it before. We recommend taking your bottom half off heavy lifting for at least 24 hours after you’ve completed it, to allow your muscles to recover, adapt, and grow.

If you’re looking for an alternative way to stay active during this time, try our chest and back workouts (opens in new tab)or lower the intensity with these anti-aging yoga moves (opens in new tab).

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