7-Minute Dumbbell Burner
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Grab a pair of dumbbells and give yourself seven focused minutes. Five moves flow back to back with minimal rest, hitting your legs, back, shoulders and arms in one tidy circuit. It is proof that a short session still counts when you work with a bit of intent.
Kit for this workout
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The workout
Intermediate · about 7 minutes, start to finish.
Warm-up
- Marching on the spot - 45 seconds
- 10 bodyweight squats
- Arm circles - 20 seconds each way
Main workout
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Dumbbell squat
45 secondsDumbbells at your shoulders or sides, sit deep, drive up through the heels.
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Dumbbell row
45 seconds (swap halfway)Hinge forward, flat back, pull to the hip, squeeze the shoulder blade.
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Dumbbell shoulder press
45 secondsBrace the core, press overhead without leaning back.
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Dumbbell reverse lunge
45 seconds (alternating)Step back, drop the back knee, push up through the front heel.
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Curl to press
45 secondsCurl the dumbbells up, then press overhead, and reverse it under control.
Coach's tip
Move straight from one exercise to the next, then rest 60 seconds and repeat the circuit if you have time. Choose a weight you can control cleanly for the full 45 seconds.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.