Free personalized workout plan

20-Minute Time-Trial: At-Home Dumbbell Leg Workout Ft. Rob Riches

By Blue Star Nutraceuticals

Experience
Beginner (1-2 years)
Time
20 minutes/day
Good for
Fat Loss, Lose Weight
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
70%
Average Exertion
100%
Description

Just like the title says, it’s time to grab some dumbbells for a race against the clock.


Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss workout. Bottom line is, there’s not much you can do that’s more intense than an all-out leg workout. So today I’m running you through exactly that to melt away calories and keep your metabolism revved up hours after you finish.


And the best part, all you need is a few dumbbells and 20-minutes.


So get ready to push yourself and pick up the pace.


This is The 20-Minute Time-Trial: Lower Body Dumbbell At-Home Workout!


Let’s get to it!


Workout Info:

For this workout, you’ll perform 6 exercises in circuit fashion.


You’ll perform 10 reps for each exercise, taking no additional rest between exercises until all 6 exercises are complete.


You should use a weight that is about 60% of your 1 rep max.


Your goal is to get through as many rounds as you can in under 20 minutes. So the rest times you take between rounds are up to you.


Push yourself and aim to get through as many rounds as possible.


When you finish, post in the comments below how many rounds you were able to make it through and which exercise you loved or hated the most!


As always, the complete workout is listed for you in the description below.


Now let’s get this going!


Perform this workout 4 times this week to completely replace boring traditional cardio sessions on a treadmill or elliptical.

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Media


Warm up for 5-10 minutes.

You should use a weight that is about 60% of your 1 rep max.

Your goal is to get through as many rounds as you can in under 20 minutes. So the rest times you take between rounds are up to you.

Circuit
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
20 min, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/7/2021, UTC


Last Updated: 6/9/2021, UTC

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