Not all workouts need complex moves on big gym equipment — sometimes it pays to strip down, pick up two dumbbells, and perform just four moves to build upper body muscle.
This workout from a NASM-certified personal trainer Sadie Lee Thomas (opens in a new tab) is proof of the effectiveness of these types of routines. She uses compound exercises (opens in a new tab) that use multiple muscles simultaneously, so you can build strength in just 16 minutes.
With just four exercises and a pair of dumbbells, this routine will target your chest, triceps, obliques, lats, and core. It only takes 16 minutes, so it’s ideal if you’re looking for a quick workout at home.
If you don’t have weights at home, check out our guide to the best adjustable dumbbells. (opens in a new tab)the weight of which you can increase as you get stronger, using a technique known as progressive overload (opens in a new tab).
This is a circuit-style workout, meaning you’ll do 45 seconds of each exercise, followed by a 15-second rest four times. Try not to rest between rounds if you want to exhaust your muscles in a short time.
Watch Sadie Lee Thomas’ Four-Move Dumbbell Workout
Whether you’re new to these exercises or need a refresher, follow Thomas’ demonstrations. There are different parts to each of the moves in this workout, so try practicing them without weights first to perfect your form.
Thomas moves slowly through each of the moves, rather than rushing through the reps, moving intentionally and carefully will tax your muscles more than moving explosively in this case, particularly if you’re using a lighter weight.
If you want to focus on building muscle in a specific area, like your shoulders or chest for example, be sure to engage the mind-muscle connection (opens in a new tab)by squeezing specific muscles as you move, to maximize gains.
Remember to stretch before working out, especially during strength training sessions to avoid late onset muscle soreness and injury. (opens in a new tab) (DOM). This is due to tiny tears in your muscle fibers caused by your training.
Your body needs protein to repair and reinforce this damage, so it’s worth grabbing a bag of the best proteins for weight loss. (opens in a new tab) and make a post-workout smoothie (opens in a new tab) to support your recovery.