Besides junk food, lethargy, and various vices, one of the biggest enemies in our quest to stay fit is time or the lack of it. Whether you’re a student whose time is consumed mostly by college and coaching classes or an employee still struggling to come to terms with a near-24X7 job, you’re locked in a constant battle against the clock every single day.
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Unfortunately, due to these factors, your workout regime often takes a hit. However, the key to staying fit is and has always been perseverance, which is why you need to start thinking of time as an ally which will be only too happy to accommodate your workout routine instead of an enemy determined to disrupt it.
And if you’re worried about how you could possibly fit time to hit the gym, you mustn’t stress. Whoever said that a gym was an absolute necessity in your quest to stay fit anyway? A great workout can even be achieved from the comfort of your very own home.
The best part is that you don’t even need to own fancy equipment at your pad in order to stay in shape. There are plenty of ‘basic’ exercises that’ll do the job with phenomenal results.
When it comes to home workouts, one of the best pieces of equipment you can possibly own is the trusty old dumbbell. Besides being highly affordable, dumbbells are extremely easy to carry around, enabling you to lug them to wherever you wish to practice without any hassle.
This comparatively small but extremely effective piece of equipment could also aid you in developing bulging shoulders, a ripped chest as well as countless other enhancements that are bound to attract attention.
So, if you haven’t invested in a set of dumbbells yet, now’s as good a time as any to acquire one. We’ve got a great list of dumbbell exercises you can start off with too. So, without further ado, let’s take a look at 5 effective home workouts with dumbbells.
This brilliant and highly underrated exercise may not look like much, but in reality, the Farmers Walk is highly effective. Besides activating the entire body, the Farmers Walk also strengthens your grip, develops your core and is a superb burner of fat, making it a dumbbell workout you should practice at home.
Step 1: Start off by placing dumbbells of considerable weight on either side of you.
Step 2: Proceed to grip them by the handles and lifting them up while keeping your back and head erect.
Step 3: Begin your walk by taking short and rapid steps while breathing, and make sure you cover a distance of 50-100 feet in as quickly as possible.
Important Tip: Start off by doing 3 sets while covering a distance of 100 feet.
Next Up: Dumbbell Step Ups
#Dumbbell Step Ups
Another great dumbbell workout you can practice at home, Step Ups are excellent in enhancing your glutes as well as minimizing the chance of you picking up leg injuries.
Step 1: Stand up straight while holding a dumbbell in each hand.
Step 2: Place your right foot on an elevated platform and step up on it by using the power of your heel and hips while making sure you exhale while coming up.
Step 3: Step down and return to your original stance before repeating the exercise with your left leg.
Important Tip: Begin with 4 sets of 12 reps.
Next Up: One Arm Dumbbell Rows
#One Arm Dumbbell Rows
True, One Arm Dumbbell Rows is traditionally a gym exercise, but if you got the right surface at home, then there’s no reason why you can’t practice the exercise in your very own pad. Besides strengthening your rear delts, One Arm Dumbbell Rows also give your back and biceps a good workout.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Step 1: Place your knee and hand on a bench and grab your dumbbell with your free hand.
Step 2: Lift the dumbbell straight up without moving anything else other than your arm while breathing out.
Step 3: Hold your position for a bit before lowering the dumbbell down.
Important Tip: Start with 3 sets of 12 reps on both sides.
Next Up: Alternated Biceps Curl
#Alternated Biceps Curl
This highly popular exercise is a favorite of fitness enthusiasts and is likely one of the first exercises you were exposed to due to its commonness. As the name suggests, the Alternated Biceps Curl is an excellent biceps strengthening exercise while also being proficient in enhancing your forearms.
Step 1: Grab a dumbbell in each hand while keeping your palms facing forward.
Step 2: Raise the dumbbell by curling your elbow and lower it back down after a short pause.
Step 3: Switch hands after the full motion is completed.
Important Tip: Begin with 2 sets of 10 reps.
Next up: Shoulder Press
Simple and extremely efficient, the Shoulder Press is certainly one of the best dumbbell workouts you can try at home. As the name suggests, the Shoulder Press is excellent when it comes to giving your shoulders a good workout.
Step 1: Stand up and hold two dumbbells close to your shoulders while keeping your palms facing forward.
Step 2: Raise the dumbbells straight up until your elbows are fully extended.
Step 3: Take a short pause before easing back into your original stance.
Important Tip: Begin with 4 sets of 10 reps.