The Single Dumbbell Workout

Ditch the fancy equipment for a single dumbbell that will give you a killer workout.


By Cori


You don’t need a ton of fancy equipment to get in a great workout and really challenge yourself. You can get in a killer full-body workout using just a single dumbbell, which is perfect for when you travel or even want to be able to work out at home. Plus, when using a single dumbbell, you can asymmetrically add a load or weight to exercises to make your core work even harder during leg and upper body moves.

So try this Single Dumbbell Workout, perfect for even small hotel gyms and home workouts. Build muscle and burn fat as you build core stability and strength. And by combining the resistance of the dumbbell with a timed workout, you’ll up your calorie burn and keep your metabolism revved for even longer after!

The 10s Single Dumbbell Workout

Complete 5 rounds of the circuit below. Use as heavy a weight as possible and try to rest as little as possible. Record how long it takes you and beat that time next time! Make sure to select a weight that challenges you, but also allows you to move quickly with proper form. Record the weight you use and how long it takes you to complete the circuit.

Then try to beat your time next time!


10 reps Press Jacks

10 reps Lunge with Pass Under

10 reps Single Arm Overhead Sit Ups

10 reps Rainbow Lunges

10 reps Plank Rows

10 reps Pull Over Crunches

For a video of all of these Single Dumbbell Exercises and even more, click here.

Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.