You don’t need to spend hours in the gym to get a good workout. This quick dumbbell routine from training duo Juice & Toya strengthens your entire upper body in just 25 minutes.
It’s split into two sections. The first is designed to help you grow stronger and build muscle, while the second high-intensity interval training (HIIT) portion focuses on raising your heart rate for cardio perks.
Juice & Toya use 25lb and 10lb dumbbells for the strength and HIIT sessions respectively. They recommend using different weights for each exercise, so that you can challenge your muscles appropriately.
You might want to use adjustable dumbbells for this reason, so you can adapt the load for each move, or do this workout at a gym where you can access a wide range of weights.
You can find out more about picking the right weight for each exercise with our explainer on “what dumbbell weight should I use?”.
How to Juice & Toya’s dumbbell workout
Benefits of this workout
By combining a time-efficient strength session with a HIIT workout, this routine delivers ample bang for your buck.
“This workout gives you the best of building strength and muscle, and high-intensity exercises, to challenge your conditioning,” the trainers explain.
“It’s an ideal workout to do if you’re looking to tone your arms, get stronger and shred some body fat.”
The session twins short bursts of work with even quicker rest periods, raising your heart rate, spiking calorie burn and training your heart and lungs. It also fits strength training exercises into this format, helping you build strength and muscle.
By building muscle, you can boost your metabolism too (the rate at which your body burns calories). This is because muscle is a metabolically active tissue, needing energy to maintain and grow. So, the more muscle you have, the more calories you will burn at rest.
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