Knock It Out Fast in these Killer Moves
Tight on time this week? All you need is a single dumbbell and a little energy to knock out this full body workout.
This routine only takes 10 minutes. It combines full-body moves with a little resistance training, burning a bunch of calories and giving you some extra definition.
Ready to jump into this one?
Grab a dumbbell that gives you low to moderate resistance, and run through these fast toning exercises.
The 1-Dumbbell Total Body Workout
For each of these moves, you’re going to do as many reps as you can in 30 seconds. Rest for 15 seconds in between each exercise, but no more than that!
- Dumbbell Squat (view exercise)
Holding the dumbbell close to your torso at chest-height, engage in 30 seconds of squats. - Front Deltoid Lift
Starting with your arms extended and the dumbbell at your waist, lift it to shoulder-height with both hands, pause, and return to starting. - Deltoid Lift, Left Side
Now hold the dumbbell with your left hand and lift up at your left side to shoulder-height. Hold and repeat as many as possible in 30 seconds. - Deltoid Lift, Right Side
Do the same exercise again, but this time at your right side. - Dumbbell Row on Bench, Left Hand (view exercise)
Grab a workout bench, rest on it with your right leg and hand with your left foot flat on the floor, and do a series of rows with your left hand. - Dumbbell Row on Bench, Right Hand (view exercise)
Repeat the last move, but this time rowing with your right hand. - Left Hand Woodchopper (view exercise)
Hold the dumbbell in your left hand, start in squatting position, and lift your body to standing as you bring the dumbbell up across your torso and overhead. - Right Hand Woodchopper (view exercise)
Do the same exercise again, but this time holding the dumbbell in your right hand. - Seated Tricep Extension (view exercise)
Hold the dumbbell overhead with both hands while seated, and knock out as many tricep extensions as you can in 30 seconds. - Left Hand Bicep Curl
In standing position, hold the dumbbell in your left hand and engage in a series of bicep curls. - Right Hand Bicep Curl
Repeat the last exercise on your right side. - Lunge & Press, Left Side
Holding the dumbbell in your left hand and just above your shoulder, engage in a traditional lunge with your left foot forward. - Lunge & Press, Right Side
Repeat the last move, holding the dumbbell in your right hand and your right foot forward. - Dumbbell Crunch
Last but not least, sit on a mat in a crunch position, knees bent. Hold the dumbbell against your chest, and finish off with as many crunches as you can.
Looks like a lot, but it’s pretty easy to move through these ones quickly. I guarantee after these 10 minutes you’ll feel ripped and toned. This is a great workout to do when you’re short on time and need a little pick-me-up, or just before heading out for the day.
Make sure you feed your muscles within 30 minutes after this killer little routine. Check out my all-time favorite Optimum 100% Natural Whey, or try the new and delicious Optimum 100% Natural Oats & Whey – both offer some seriously high-quality protein to repair and replenish your muscles.
Have any questions or feedback about my 10-Minute, 1-Dumbbell Definition Workout? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
