Torch Calories and Gain Total-Body Strength With This 45-Minute Dumbbell Workout


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Working out with weights is empowering! There’s nothing like feeling your body get stronger. The extra benefits of burning calories and carving out visible muscle doesn’t hurt, either. In fact, if you are more of a cardio person, you are missing out on the value of strength training. You will build strength necessary for everyday life, such carrying groceries and lifting your suitcase into the overhead bin on an airplane. If you’re looking to burn fat, strength training is also key; your body burns more calories at rest the more muscle tissue you have.

All of that is to say: you should be working out with weights. Luckily, we have this 45-minute dumbbell workout from personal trainer Kehinde Anjorin, CFSC, NCSF, creator of The PowerMethod App. Anjorin is a trainer for Halle Berry‘s rē-spin, and shared this full-body workout with POPSUGAR Fitness.

Make sure you grab a pair of medium dumbbells or kettlebells (if you’re not sure what size to use, check out our guide on how to choose the right weight), and leave some space about the size of a yoga mat for your workout. After the 45 minutes are up, you’ll feel sweaty and energized — let’s get to work!

45-Minute Total-Body Dumbbell Workout

Equipment: Two medium-weight dumbbells or kettlebells.

Warmup: Before you start the workout, take a few minutes to warm up doing dynamic movements such as high knees, butt kicks, and trunk twists. Here is a dynamic warmup to follow.

Cooldown: Cool down after your workout with some static stretching such as a seated hamstring stretch, kneeling hip flexor stretch, and child’s pose. Here is a cooldown routine to bring your heart rate down and let your muscles recover.

Directions: Complete each exercise below for 12 reps followed by 30 seconds of rest to complete a circuit. After each circuit, rest for 60 seconds before starting the next circuit. Complete three circuits for 45 minutes total.

Exercise Reps
Tempo goblet squat 12
Rest for 30 seconds
Romanian deadlift 12
Rest for 30 seconds
Offset load forward lunge 12
Rest for 30 seconds
Bodyweight push-up 12
Rest for 30 seconds
Half kneeling overhead press 12
Rest for 30 seconds
Bent-over row 12
Rest for 60 seconds before starting the circuit over

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