This is a great 15 minute one dumbbell workout will simplify your day. It saves time and space because you don’t need a lot of equipment to do it.
But is one dumbbell enough?
The answer is YES!
You’ll see that this full body workout not only works all the parts of your body individually, it also helps you burn fat and lose weight.
Best of all, you only need 15 minutes. After that, you’re ready to get back to your day.
This workout is designed to help you lose weight. It is specifically made for saving time and space.
All you need is one dumbbell and space of around 4 feet long by 4 feet wide.
It’s quick. And, it’s simple so that you can get on with your day feeling energized and knew you’d done something to improve your health.
Here’s how to perform this full body one dumbbell workout.
- You’ll be doing 2-3 complete circuits for a total of 15 minutes
- Do each exercise for 30 seconds.
- Rest 15 seconds between exercises.
- Then, rest 1 minute between each circuit.
- For the single arm or leg exercises, make to do it on both right and left sides.
There are six exercises below. Many of them are single limb exercises. That is, you’ll be doing them with either your right arm or leg individually.
Doing this helps eliminate imbalances you may have, which can later lead to injury. It also helps strengthen the weaker so. This benefits both the right and left sides of your body get stronger.
Also, it reduces the amount of compensation one side has to do for the other.
1. Single Arm Snatch
We start off our single dumbbell workout with an explosive movement. We like putting these types of exercises in the beginning because it helps to wake up all your muscles.
Before starting this exercise, make sure you’re warmed up. Also, you can do lighter sets first to get acclimated to the movement.
The one arm snatch involves pulling the dumbbell from the floor all the way up overhead in one swift motion. This means you’ll be bringing it through your waist, shoulders and over your head.
How to Perform the Dumbbell Snatch
- Grab a dumbbell with your right hand.
- Stand with your feet high distance apart. Keep your knees slightly bent. And, sit back a little on your hips.
- Position the weight between your legs.
- Explosively drive your hips forward as you lift the dumbbell from the floor above your head.
- The goal is to straighten your arm overhead.
- Bring the weight back down between your legs.
- Do the same for the other arm.
An alternative explosive exercise you can do is the dumbbell clean and jerk. This is another movement that works all your muscles. Plus, it works on your speed and coordination.
2. Goblet squat
Next on the program is the goblet squat. This targets all your lower body muscles. The focus will be on your quads and glutes. But, your hamstrings also get good activation from it.
How to Do the Goblet Squat
- Grab a dumbbell and hold it vertically. Do this by holding one side of the dumbbell with both hands.
- Position the dumbbell right in front of your chest underneath your chin.
- Lower yourself by bending your knees until your thighs are parallel to the floor. Pay attention to your back. Make sure to keep it straight while maintaining a high chest.
- At the bottom position, push through your heels to bring yourself back up to the starting position.
3. Overhead Press
Overhead presses are a great exercise for your shoulders. They work your arms as well as your upper chest and back as well.
With this dumbbell press, you have a couple of grip options to choose from.
- Neutral grip: Your palms facing towards you. So, the dumbbell is pointed forward. This is easier on the shoulders. It works the front deltoid more.
- Overhead/Pronated grip: Your palms face forward. As such, the dumbbell points to your head. This has your elbow out to the side. So, it works your side deltoid as well as your front deltoid.
How to Do the Dumbbell Overhead Press
- Grab a dumbbell and bring it up to your shoulder.
- You can use a neutral grip (with your palm facing your head). Or, a pronated grip where your palms face forward.
- Push the weight up over your head as you extend your arm.
- Pause for a second then lower the dumbbell back to your shoulder.
4. One Arm Dumbbell Row
From the shoulders, we move to the back muscles. This works your entire back. It focuses on the middle of the back, which are the rhomboids and the mid to lower trapezius muscles. But, dumbbell rows also engage the lats quite well too.
How to Do One Arm Dumbbell Rows
- Place your right knee on a bench or similar elevated surface.
- Bend on your waist so that your body is parallel to the floor. Rest your right hand on the bench for support.
- Using the left hand, pick the dumbbell up from the ground. Hold the dumbbell with a neutral grip (your palm facing your body).
- Pull the weight up to the side of your ribs.
- Hold this top position for a second then slowly lower it back down.
5. Turkish Get Ups
For the core, we chose to get a full body movement. This gives you the best bang for your buck. It also cuts down the time and number of exercises you need to do per workout.
Get ups work your abs and lower back. They also engage your legs, butt, shoulders, and arms. Best of all, they’re very functional. They teach you how to get up from the ground. And, make you stronger at it.
Just as importantly, they improve your thoracic and hip mobility. Plus, they strengthen and stabilize your core, glutes, and shoulders.
How to Perform the Turkish Get Up
This movement is a bit more complicated than most exercises. So, we’ll break them down into groups.
Grabbing the Dumbbell
- Lie on the floor with the dumbbell right in front of you.
- Roll on your side towards the dumbbell and grab it with both hands.
- Roll back on your back placing the dumbbell on your stomach.
Pressing it the Dumbbell Overhead
- Lift the dumbbell with your right arm towards the ceiling.
- Bend your right knee keeping your foot on the floor.
- Position your left arm flat on the floor at a 45-degree angle from your body. It will serve to stabilize you.
On Your Elbow
- Push your right on the ground while bringing your left elbow up.
Lifting Your Hips & Getting Under the Weight
- From the previous position, lift your hips off the ground while using your left arm to support yourself.
- Make sure to keep the dumbbell arm extended vertically.
- Bring your off leg under your body into a kneeling position.
- Rotate your body, so you end up in a lunge position with the dumbbell overhead.
- From the lunge position, take the support hand off the floor.
- Push through your front leg as you stand up.
- Make sure to keep the dumbbell overhead throughout the movement. Also, face forward as you do so.
Aim to complete 2 quality reps per side.
6. Bulgarian Split Squat
Finally, there’s the Bulgarian split squat. This is a leg exercise that focuses on one leg at a time. We’ve done these movement s for the upper body muscles. And, we’d want the same for the lower body muscles as well.
Working your legs separately allows you to eliminate muscle imbalances. This not only makes them even in size but also strength.
The latter is essential because it prevents, any leg and joint injuries (hip, knee or ankle).
With this exercise, you can hold the dumbbell down you’re the side of the squatting leg or in front of your chest.
How to Do Bulgarian Split Squats
- Place a foam pad or folded towels in front of a bench. You’ll be lowering your knee on this. So, you want something soft.
- Grab hold of the dumbbell and stand over the pad just in front of the bench.
- Lift your left leg and rest it on the bench behind you.
- Lower yourself to the ground by bending your right leg until the knee touches the pad.
- Bring yourself back up to the starting position by pushing through your heel.