Ditch the push-ups — this dumbbell workout will help you carve out a stronger upper body and core in just 30 minutes

Sometimes, all it takes is 30 minutes to feel stronger, clear your head after a stressful day, or get back into the swing of exercise after a break, which is basically the same time it takes to watch an episode of Friends. A short, focused session can make a real difference, helping you reconnect with your body and leaving you feeling more energized.

Trainer Heather Robertson’s upper-body dumbbell workout is a perfect example. It targets the arms, shoulders, chest and back with simple, controlled movements that suit a wide range of abilities, whether you are training at home or in the gym. The session is easy to follow, but still leaves you feeling like you have worked hard.

If you are working out from home, using a set of the best adjustable dumbbells can help you fine-tune the weight for each exercise and allow you to challenge yourself without needing multiple sets of equipment. But any kind of dumbbells will do so long as you can lift them safely.

What is the workout?

Circuit 1:

1. Dumbbell pullover
2. Skull crushers
3. Wide & narrow press
4. Push-up & squeeze
5. 40s work + 20s rest x3

Circuit 2:

1. Curl & row
2. Underhand row
3. Scapular squeeze
4. Fist pump & punch
5. 40s work + 20s rest x3

If you aren’t a fan of workouts that involve repeats of the same exercises, you’ll like this one from Robertson. She has split it into two circuits with different exercises in each, but has set the expectation to repeat each circuit three times, so buckle up. You will work on each exercise for 40 seconds, then take 20 seconds to rest before moving on to the next move.

This structure is a circuit-style interval session, which means you get short bursts of work followed by brief recovery. It keeps the workout varied while challenging your muscles efficiently. The intervals help build strength and endurance without overwhelming you, and repeating the circuits helps you get a thorough, balanced upper-body session that targets multiple muscle groups in one go.

Don't let the word 'circuit' make you feel like you have to go at each exercise hard and fast. If you took a minute to watch Robertson's demonstrations, you would see that everything about her movement is slow and controlled, which is what actually drives results. Slow, controlled reps increase time under tension, sharpen your form and make every second of work count.

The routine covers almost every major muscle group in the upper body. The first circuit focuses heavily on the chest, triceps and shoulders, with moves like skull crushers and wide–narrow presses building strength through the front of the body. Meanwhile, the second circuit shifts the emphasis to the back and biceps, using rows and scapular work to target the upper back, lats and rear shoulders.

Although it’s designed as an upper-body session, your core won’t get a break either. You will be working to stabilize through each pullover, press and row, meaning your abs, obliques and lower back are constantly working to keep your torso steady.

All that’s left to do is grab your dumbbells and get started.

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