Build full-body strength and endurance with just two dumbbells
Strengthen your heart, lungs and muscles with this five-move conditioning workout


Improving your strength and endurance don't need to be separate pursuits. You can work towards both goals by doing a conditioning workout.
These types of workouts can be done with minimal equipment—simple bodyweight exercises like burpees can get your heart rate up and your muscles burning. But if you do have a set of dumbbells at home, we'd recommend trying a fast-paced, full-body routine like this one from certified personal trainer James Stirling (AKA the London Fitness Guy).
There are just five compound exercises in the circuit. Perform each one for 50 seconds, take a 10-second rest, then move on to the next exercise. Once you've finished the sequence, repeat it five times.
Watch Stirling's video below to see the moves. Don’t forget to warm-up and practice your technique before you begin, then start a timer and get moving.
Watch the London Fitness Guy's five move dumbbell workout
A post shared by LFG / HOME WORKOUTS 💪🏻 (@london_fitness_guy)
A photo posted by on
Conditioning workouts are popular at the moment. The routines are designed to raise your heart rate, increase your calorie burn and develop your cardiovascular endurance—your heart and lungs' ability to supply your body with oxygen while you exercise.
They can also help with weight management, make everyday activities like running for the bus feel easier, and even reducing your risk of diseases such as heart conditions, according to the Cleveland Clinic.
This particular workout also brings in elements of high-intensity resistance training or HIRT. This fast-paced style of resistance training strengthens your muscles, bones and joints in a short period of time.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
So if you only have 30 minutes to work out and you want maximum bang for your buck, Stirling's routine should definitely be on your shortlist.
Need help choosing your weights? Our guide to the best adjustable dumbbells can help
Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.
Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.
-
An expert trainer has shared a simple hack that will help you get the most out of your home dumbbell workouts
Home gym hacks Increase the range of motion for some dumbbell exercises with this smart home gym hack
By Alice Porter Published
-
I tried this medicine ball workout and it was so good I’m going to do it all the time
Medicine ball workout This medicine ball circuit is an excellent full-body workout
By Maddy Biddulph Published