15-Minute Full-Body Dumbbell Blast
By: The Editors of Men's Health 
Maximize gym time with a smart dumbbell routine like this one from Patrick Striet, C.S.C.S., owner of Force Fitness and Performance in Cincinnati. "Dumbbell complexes that target large muscle groups can stimulate more muscle fibers and speed up fat loss," he says.
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Do This Perform the circuit four times. For the first circuit, do 12 reps of each exercise. Then do 10 reps for the second, 8 for the third, and 6 for the fourth. Rest only after each circuit; select weight and rest time by your experience level.
Experience Beginner
Dumbbell Weight 20-30 pounds
Rest 60-90 seconds
Experience Intermediate
Dumbbell Weight 30-40 pounds
Rest 45-60 seconds
Experience Advanced
Dumbbell Weight 40-50 pounds
Rest 30-45 seconds
Photo Credit: Corbis
Dumbbell Straight-Leg Deadlift
Step 1
Step 2
- Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs. Stand with your feet hipwidth apart and your knees slightly bent.
- Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position.
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This move works:
Core, Glutes, Hamstrings, Lower Back
Photo Credit: Beth Bischoff
Thrusters
- Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the movement.
- Lower your body until the tops of your thighs are at least parallel to the floor.
- Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.
- Tip Initiate movement by pushing your hips backward, then bend your knees and lower your body as far as possible. (The deeper the squat, the better.)
- This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.
This move works:
Total Body
Photo Credit: Beth Bischoff
Dumbbell Row
Step 1
Step 2
- Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you.
- Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
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This move works:
Upper Back
Photo Credit: Beth Bischoff
Dumbbell Squat Thrust
- Stand holding a pair of dumbbells at your sides.
- Squat and kick your legs backward into a pushup position.
- Then quickly return your legs to a squat.
- Stand up and jump.
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- Tip No dumbbells around? The squat thrust is a challenge with body weight alone.
This move works:
Total Body
Photo Credit: Thomas MacDonald
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