5-Minute Dumbbell Workout
- Time
- 5:00
- Level
- All levels
- Equipment
- A pair of light-to-medium dumbbells.
One pair of dumbbells, eight moves, full body. Pick a weight you could lift about 15 times — the time limit does the rest.
No dumbbells? Water bottles or a backpack work for most moves, or try the no-equipment arm workout.
Goblet squat
Hold one dumbbell at the chest. Sit down between your heels.
0:40
Next: Bent-over row
The routine
- 40s
Goblet squat
Hold one dumbbell at the chest. Sit down between your heels.
- 40s
Bent-over row
Hinge forward, flat back. Pull elbows back toward your hips.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 30s
Overhead press
Ribs down, press straight up. Don't lean back.
- 40s
Romanian deadlift
Soft knees, push hips back, weights slide down the thighs.
- 30s
Biceps curl
Elbows pinned to your sides. Slow on the way down.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 30s
Reverse lunge
Weights at your sides, alternate legs.
- 30s
Floor press
Lying on your back, press the weights up from the elbows on the floor.
- 30s
Farmer hold
Stand tall holding both weights. Shoulders down. Grip hard.
Tips
- If the last 10 seconds of each move aren't hard, the weights are too light. If your form breaks before 20 seconds, they're too heavy.
Questions
Can you build muscle with a 5-minute dumbbell workout?
Beginners can, especially done several times a week. As you get stronger, use heavier weights or do two rounds.
Got another five minutes?
Why five minutes at a time works: movement snacks.