The 30-minute complete home weight training workout to blast fat and shape your muscles

We've compiled an article with exercises where you benefit by using just one dumbbell! That's right ONE dumbbell! Believe it or not, these exercises will target your core, obliques, back and biceps, while giving you the defined and strengthened muscle mass you need.

The reason for this is that we enjoy the boredom when you get to the gym and everything is used, but one dumbbell can be just as effective as using two or any other equipment to target your abs.

The best thing about these exercises is, if dumbbells aren't free, you can easily subsidize them for a kettle bell or even a weight plate. These carefully executed exercises will leave your upper body burning for more!

Workout:

• Perform the following five movements in the order listed.
• Perform 15 reps of one elevator, then move on to the next without rest.
• After the last movement, rest for 60 seconds.
• Repeat.
• Do six circuits in total.
• Make the circuit easier with a lighter dumbbell, or harder with a heavier dumbbell.

1. Dumbbell swing:

Why?

This is a version of the classic kettlebell swing that offers all the same benefits. The hip hinge that forms the basis of this movement is one of the main basic bodyweight movements that you should work on mastering before starting any strength training program.

How:

• Hold a dumbbell in both hands.
• Bend at the hips to lower the weight between your legs, then push your hips forward to raise them to shoulder height.
• Return to the beginning.
• Related article: How to get faster abs from the workout that will improve your regular exercises

2. Side bend with dumbbell:

Why?

Most ab routines stray too far into the crunch lane, resulting in an imbalance in which the obliques are not developed enough. This exercise is one of the best for targeting the obliques. Strong obliques provide a base of rotational strength, vital for those who play contact sports or work in physical/manual occupations.

How:

• Stand tall, holding the dumbbell in one hand.
• Keep your chest up, lower the weight - this will hit your obliques.
• Complete all reps, then switch hands and repeat.
• Related article: 11 Basic six-pack abs exercises and workouts for men

3. Woodchop Dumbbell:

Why?

Another great oblique targeting move, this also improves your core coordination and strength, as you need to resist torso rotation.

How:

• Squat down, holding the weight in both hands on one side.
• Lift it over your body to head height, then lower back down.
• Do all reps, then switch sides.
• Related article: Total body workout with 7 kettlebell exercises

4. Dumbbell Crunch:

Why?

The crunch is the true test of core strength and provides great stimulation to the abdominals. The only way to increase its difficulty is to add weight, and the dumbbell crunch does this perfectly. Choose a weight that you can do eight to ten reps with and initiate through the abdominal muscles themselves, not the hip flexors.

How:

• Lie flat on the floor with your knees bent, holding the dumbbell against your chest with both hands.
• Use your upper abs to lift your torso, then slowly lower yourself to the start.
• Related article: 9 sandbag variations that will have you shredding this summer

5. Russian Twist Dumbbell:

Why?

The elevated position of the feet in this exercise puts tremendous pressure on the upper and lower abdominals, which are usually a difficult area to stimulate. The twisting motion also involves the obliques, which you'll find invaluable when stabilizing the body on heavy, compound lifts.

How:

• Start at the top of the crunch, but with your feet off the ground.
• Twist back and forth, keeping your abs braced.
• One twist to one side and then the other counts as one repetition.

Related article: Tips for building muscle as a vegetarian or vegan

Source: gymguider