You don't need to spend hours in the gym or invest in fancy equipment to build strength. In fact, all you really need are dumbbells.
Coaching duo Mr and Mrs Muscle recently shared a dumbbell workout that shows how you can work muscles all over your body in just 20 minutes.
This workout is done entirely from standing, so there's no need to get up and down from the floor, and there's no jumping either so it's also low impact. Even though it goes easy on your joints, the workout will still challenge your muscles and get your heart rate up.
How to do Mr and Mrs Muscle’s standing dumbbell workout
Follow along with the exercise demonstrations in the YouTube video. It's an interval workout so you'll work for 45 seconds and rest for 15 seconds.
All you need is a pair of dumbbells, but be sure to choose a weight that challenges you while still allowing you to perform the exercise correctly for the full 45 seconds. The weight you need may vary between exercises so investing in a set of adjustable dumbbells can be helpful to swap quickly between weights.
Shop adjustable dumbbells
Adjustable dumbbells are a great addition to a home gym because you can quickly adjust the weight for each exercise. To build muscle the last few reps of each set should feel challenging—that's impossible to achieve for every exercise if you only have one pair of fixed-weight dumbbells. Fit&Well has been testing the best adjustable dumbbells since 2020, here are our current favorites.
The benefits of low-impact strength workouts
If you're new to strength training, opting for a low-impact routine like this one is a smart choice. Your joints might not be prepared for intense exercise like HIIT or running, so choosing a low-impact option helps prevent injury as you build all-round fitness.
That doesn't mean you won't work hard and see some benefit. If you choose the right weight this workout will still push you and raise your heart rate. It's also fantastic if you're working out from home—and especially if you have downstairs neighbors and want to avoid complaints about jumping!
To see results, aim to do this workout regularly—once or twice a week is a good start. Increase the weights you're lifting as you repeat the workout, which will ensure you're continually challenging your muscles and promoting muscle growth.
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