Need a quick, effective workout to kickstart your fitness? This 20-minute dumbbell circuit from trainer Alexandra Mack delivers a full-body challenge that combines functional strength with a cardio boost. It’s designed to build muscle, improve endurance, and leave you feeling energized.
How It Works
The workout consists of two sets, each performed with 30 seconds of exercise followed by 30 seconds of rest. Complete each set three times before moving on. Take a full minute of rest between sets (adjust as needed). For an extra challenge, add three 30-second rounds of weighted jumping jacks with 30 seconds of rest between each.
Set 1: Foundation Strength and Cardio
This set focuses on building a base level of strength while also elevating your heart rate.
Squat to Press
Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Lower into a squat, then drive through your heels as you stand, pressing the dumbbells overhead. Lower back to the starting position.
Skater
Jump side to side, landing softly on one foot while swinging the other leg behind you. Alternate legs and arms with each jump.
Single-Arm Snatch
Stand with feet wider than shoulder-width apart and a dumbbell between your feet. Hinge at the hips and grab the dumbbell with one hand. Explosively pull the weight up in a smooth motion, punching it overhead. Lower with control. Repeat on the other side.
Mountain Climber
Start in a high plank position and drive one knee toward your chest, alternating legs quickly while keeping your core engaged.
Set 2: Intensity and Core Focus
This set ramps up the intensity with dynamic movements that engage your core and challenge your stability.
Swing
Stand with feet slightly wider than shoulder-width apart, holding a dumbbell with both hands. Swing the weight back between your legs, then drive your hips forward to snap it forward, letting it float up to chest height.
Standing Toe Tap
Hinge at the torso and extend one leg behind you to tap your toe on the floor while maintaining balance. Repeat quickly, then switch sides.
Slam and Lateral Step
Lift a dumbbell overhead, then slam it down toward the floor, bending your knees and hips. Take a step to the side and return to the starting position, repeating on the other side.
Sprawl
Stand with dumbbells in hand. Squat down and place the dumbbells on the floor. Jump your feet back into a high plank, then jump back into a squat and stand up with the weights.
This circuit is a time-efficient way to build strength, improve conditioning, and boost your confidence. The combination of compound lifts, plyometrics, and core work makes it a well-rounded workout that delivers results.
