I’m a personal trainer and this five-move dumbbell workout will build muscle all over in 20 minutes

If you’re short on time but want to target every major muscle group this 20-minute workout is perfect.

I’m a personal trainer and I’ve selected five of my favorite movements—many of them compound exercises—to work your entire body. All you need is a pair of dumbbells at a weight that’s challenging for you. That may mean choosing a different weight for each exercise, which is why adjustable dumbbells are worth buying. Fit&Well‘s top three adjustable dumbbells are at the bottom of this article.

Don’t forget to spend five to 10 minutes warming up and cooling down.

How to do this workout

1. Weighted dumbbell march

Sets: 3 Reps: 10 each side

• Stand with feet shoulder-width apart, holding one dumbbell in both hands close to your chest.
• Slowly lift your left leg until your knee is at hip height.
• Pause, then lower it back down.
• Repeat on the other side, alternating for eight to 10 reps on each side.

2. Weighted tap jack

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart holding dumbbells by your shoulders.
• Extend your arms to push the weights overhead then lower them back to your shoulders.
• Push your hips back and bend your knees to lower into a squat, extending your arms to lower the dumbbells.
• Tap your dumbbells on the floor.
• Raise the dumbbells back to your shoulders and push through your heels to stand up.

3. Reverse lunge and biceps curl

Sets: 3 Reps: 10 each side

• Stand with your feet shoulder-width apart, holding dumbbells by your sides with your palms facing away from you.
• Step back with one foot and bend both knees to lower until your rear knee is just above the floor.
• Bend your elbows to raise the dumbbells to your shoulders.
• Lower the dumbbells then drive through your front foot to return to standing.
• Repeat on the other side, alternating sides with each rep.

4. Front to side raise

Sets: 3 Reps: 10

• Stand with feet hip-width apart with a dumbbell in each hand, palms facing…