{"id":16216,"date":"2025-07-17T11:17:18","date_gmt":"2025-07-17T11:17:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/16216\/"},"modified":"2025-07-17T11:17:18","modified_gmt":"2025-07-17T11:17:18","slug":"one-dumbbell-five-moves-and-30-minutes-is-all-you-need-for-a-total-body-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/16216\/","title":{"rendered":"One dumbbell, five moves and 30 minutes is all you need for a total-body workout"},"content":{"rendered":"<p>When you don\u2019t have time, or limited home gym equipment, working out can feel like a waste of time. But, we all know \u2018the only bad workout is the one you didn\u2019t do\u2019, and this full-body workout isn\u2019t just quick, but it requires minimal kit too, aka a <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/features\/best-home-weights-dumbbells\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/features\/best-home-weights-dumbbells\" rel=\"nofollow noopener\" target=\"_blank\">single dumbbell<\/a> (or kettlebell). In 30 minutes, it promises to work everything from your legs to your core, chest and arms.<\/p>\n<p>You may be wondering whether even a 30-minute workout is even worth it, but it is. According to the <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" target=\"_blank\" rel=\"nofollow noopener\" data-url=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\">Mayo Clinic<\/a>: \u201cYou can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.\u201d A study published in the <a data-analytics-id=\"inline-link\" href=\"https:\/\/bjsm.bmj.com\/content\/56\/13\/755\" target=\"_blank\" rel=\"nofollow noopener\" data-url=\"https:\/\/bjsm.bmj.com\/content\/56\/13\/755\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\">British Journal of Sports Medicine<\/a> found that 30-90 minutes of resistance training may lower the risk of early death from any cause by 10% to 20%.<\/p>\n<p>After a thorough warm-up, complete three rounds of each exercise below, resting for 60-90 seconds between sets. If your dumbbell or kettlebell is slightly on the lighter side, add on some extra reps (you want the last two to feel challenging!), but make sure that your form remains solid. Here\u2019s your workout:<\/p>\n<p>You may like<\/p>\n<p>Gorilla rows \u2013 10 reps each armCossack squats \u2013 20 repsClean up and overs \u201310 repsSuitcase squat \u2013 10 reps each armPush up dumbbell tap \u2013 10 reps<\/p>\n<p>Now, the next time you repeat this workout, try and aim to either increase the weight, reduce your rest time, or increase your reps \u2013 this will ensure progressive overload, which is key to seeing strength and muscle gains. If, however, you\u2019d like a different, but similar workout, here\u2019s another <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/active\/workouts\/no-gym-no-problem-build-muscle-at-home-with-this-five-move-dumbbell-workout\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/active\/workouts\/no-gym-no-problem-build-muscle-at-home-with-this-five-move-dumbbell-workout\" rel=\"nofollow noopener\" target=\"_blank\">short full-body workout<\/a> \u2013 although this time you\u2019ll be needing two dumbbells. Alternatively, if you want to stick to one dumbbell, then give this 30-minute<a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/how-to\/1-dumbbell-full-body-workout-build-strength-and-muscle\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/how-to\/1-dumbbell-full-body-workout-build-strength-and-muscle\" rel=\"nofollow noopener\" target=\"_blank\"> strength workout<\/a> a go.<\/p>\n<p class=\"newsletter-form__strapline\">Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"When you don\u2019t have time, or limited home gym equipment, working out can feel like a waste of&hellip;\n","protected":false},"author":2,"featured_media":16217,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-16216","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/16216","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=16216"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/16216\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/16217"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=16216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=16216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=16216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}