15 Minute Dumbbell Workout Routine

Get ready to burn fat and add some lean slimming muscle with this 15 minute dumbbell workout routine. The four dumbbell exercises illustrated below can help you drop a few pounds and bring out the definition of your body faster and more effectively than spending hour after hour on the treadmill or elliptical trainer.

Let's Get Started!!

  • Start out with a light two-minute warm-up to get extra blood flowing to your muscles. Jogging in place or a brisk walk with you swinging your arms should be enough to get you warmed up.

  • Try and rest for no more than 15 seconds between each exercise. After you complete all of the exercises for the set, you can take a 1-2 minute rest before starting another set of the same four exercises.

  • The goal is to do three sets, however, you may be surprised how challenging this type of circuit exercising can be and need to start out doing two sets.

More on Circuit Training

Upright Rows

Exercise Instructions:

  • Hold a pair of dumbbells in front of your thighs with your palms facing in. Pull the dumbbells straight upward keeping them close to your body. 

  • Bring the dumbbells up to your chest area - just about touching your chin. Return to your starting position and continue your reps. Try and do 10-12 reps for each set.

upright row position #1Kim Demonstrating the Upright Row
upright row position #2Kim Demonstrating the Upright Row Exercise

Forward Lunge

Exercise Instructions:

  • From a standing position with the option of holding a pair of dumbbells at your sides, take a big step forward with your left leg and lower into a lunge by dropping your hips straight down.

  • Stop when your left leg is close to being parallel with the floor and your right knee is close but not touching the floor.
  • Return to your starting position and repeat with your other side. Try and do 8-10 reps with each leg. 

forward lunge position #1Kim Demonstrating the Forward Lunge
forward lunge position #2
forward lunge position #3

Hammer Curls

Exercise Instructions:

  • Stand straight up with your feet shoulder-width apart and a pair of dumbbells at your sides, and your palms facing in. Bend your arms slightly up so you can feel some tension in your biceps.

  • Bending your elbows, curl the dumbbells upward in a hammering type gesture straight up to your shoulder level. Bring the weight down to the starting position and repeat the exercise.

  • Continue doing the hammer curl until you have completed your repetitions. It is important that you don't start swinging the dumbbells because of the nature of the movement. Concentrate on being "machine-like" and hold your weights in a fixed position after you lower them to your side during the reps.

hammer curls position #1Kim Demonstrating the Hammer Curl
hammer curls position #2

Dumbbell Front Squat with Press

Exercise Instructions:

  • Hold a pair of dumbbells at your shoulder level with your palms facing out. After engaging your abs, squat down like you are sitting down in a chair. Stop when you are down at about a 90-degree angle. 

  • After pausing for a count, make sure to push off of your heels and not the balls of your feet as you return to the starting position. Once you are back at the top go ahead and do an overhead press with the dumbbells.

Do 10-12 reps of this exercise.

front squat with overhead press position #1Kim Demonstrating the Front Squat
front squat with overhead press position #2
front squat with overhead press position #3Kim Demonstrating the Front Squat with Overhead Press Exercise

Benefits of a Dumbbell Workout Routine

  • You don't need to workout for an hour, or even half an hour daily to achieve your weight goal, good health, and fitness goals.

  • Recent studies show that doing multiple fast exercises is enough to change your body composition within 6-8 weeks.

  • The spike in your metabolism will have your body burning fat and calories long after your workout has been completed.
  • Even if your weight doesn't change right away. The new lean muscle mass you accumulate will have you looking slimmer. One pound of fat takes up 20% more room than one pound of lean muscle.

  • Studies show that exercising for 15 minutes per workout session and 90 minutes cumulative for the week, can extend your life expectancy by three years.

Dumbbell Workout Routine at Home

Having dumbbells at your home is an inexpensive and convenient way to have a home gym for working out. With busy schedules, many of us are looking for ways to exercise at our convenience, and buying dumbbells for the home is a solution for many. You can literally do an effective dumbbell workout routine in 15 minutes and store the dumbbells under your bed.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum

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