Any workout that can leave me sweaty and beat after 20 minutes is a keeper for me.  Can you really go wrong with a weighted workout that is quick and effective?  I do versions of this workout pretty regularly.  It’s very versatile, and you can change it up based on the equipment that you have available to you.

I’ve listed two variations of this workout.  I actually completed both of these workouts last week.  I was rushed for time, and I needed something that would take me no longer than 20-25 minutes.  Here comes the heart pumping dumbbell workout.

Quick and Dirty Dumbbells

The structure for this workout is simple.  Your rep count is 20, 15, 10, 5.  Complete all exercises at reps of 20 before moving to the 15, then to the 10, and finally finish with 5 reps of each exercise.  

Version #1 –

  • Snatches (20 each arm)
  • Rows (20 each arm)
  • Lunges (2 count)
  • Sit and Press

Version #2 –

  • Thrusters (20 each arm)
  • Chest to Floor Burpees
  • Deadlifts
  • Leg Lifts

Choose a weight that is light enough to do around 10 reps at a time on the snatches and thrusters.  If you can do all 20 reps in a row, you probably could use a heavier weight.

Just to get you thinking, you could incorporate a row machine or bike {for calories}, a run {for distance}, barbell work, or pretty much any body weight exercise into this structure and get a solid workout.

Grab your dumbbell and go.

What did you think?  Did you like this heart pumping dumbbell workout?  I hope you enjoyed it.

Don’t forget that we post workouts every Wednesday to the blog, and we also share them via Instagram.  If you are local to the Pensacola area, come hang out with us.  Your first week with us is always free, and we have a no hassle guarantee.  Try us for free today.

Get sweaty.


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