Skip to Content


Daily Archives: 20 November, 2014


Dumbbell Workout Routine

First things first, you should decide what part of the body your dumbell workout routine is going to specifically focus on. There are different dumbbell exercises for different parts of your body, you might want to consider a full body workout or a dumbbell workout for arms only. It is totally up to you and your fitness goals.

Most workouts will require a pre workout or warm-up and the dumbbell workout is no different, so remember to do your stretches! You should alter your dumbbell workout routine to your difficulty level, starting with basic exercises as a beginner and moving to combinations if you are more advanced.

Dumbbell Workout Program

The following dumbbell exercises show which part of the body is targeted and you are then able to choose a selection from each, normally sets incude 10-20 repetitions, to create your own dumbell workout routine:

  • Chest: dumbbell fly, bench press (incline or decline), bent arm dumbbell pullover
  • Shoulders: upright row, front raise, seated shoulder press
  • Arms: bicep curl, wrist curl (palms up or palms down), dumbbell kick-back, hammer curl, tricep/bicep extensions
  • Upper Legs: dumbbell lunges, dumbbell toe raise, dumbbell squats
  • Back: dead lift, kneeling one arm row,

It is advisable to take 15-45 second rests between each set of repeptitions and to take at least one day rest between each workout day to avoid any muscle injury. Also, stay hydrated! Drink water, glucose drinks or protein shakes when possible to keep your body topped up with nutrients and minerals.

Check out our dumbbell workout tips!



Dumbbell Workout Tips

Dumbbells are a popular piece of exercise equipment and the dumbbell workout is simple and great to follow. As with other workouts, you need to assess your own abilities or seek professional advice if you are unsure about anything from how intense to workout to what are the right exercises for you.

As far as fitness goes, the dumbbell workout specifically builds, tones and strengthens muscle and can be used to even out imbalances or for weight loss.

How many reps to do in my dumbbell workout?

The possibilities are numerous and will all depend on your fitness levels and goals. For toning muscle do 6-10 reps, for building muscle 8-12 reps and for extreme muscle strength 12-20 reps. The larger the amount of reps, the less sets you should be doing to avoid straining your muscles. The heavier the dumbbell weight, the less reps you should be doing to maximise the effect. To get the correct dumbbell mass you might need to trial and error, your last 2-3 reps should be a struggle but not a strain.

How heavy should my dumbbell weights be?

If you are a beginner, getting the right dumbbell weight might take a few tries to feel what is right. Always speak to a professional trainer if you are completely stuck. Generall speaking, starting off with weights betwene 5-15 pounds or 2-7kg should give you some idea of your strength. If doing 20 or less reps with your dumbbell weights is a challenge, you are close to the ideal weight. Multiple sets of fewer repetitions builds strength while more repetitions builds endurancd.

Dumbell or Barbell


Dumbell vs Barbell

These two pieces of workout equipment each have their benefits and disadvantages. You should have a go at using both and see which one you are more comfortable with and try different exercises with each to feel which one is better. In general, the dumbbell is good for beginners, it is more stable and it is safer and helps balance different muscle strengths. The barbell is good for exercising your legs, going to heavier weights and doing more adventurous exercises.

Can I do a dumbbell workout on the treadmill?

Yes you can! But be aware that it may cause a safety hazard. Adding weights to a cardio workout is a great way of combining two exercises in one in less time, and is a great way to build and improve your workout. There are two main ways to do this: at the same time or with intervals. If you want to add weights to jogging or running, do not go higher than 5lbs – heavy weights strain your back! For a combination workout, run/jog for 2-5 minutes and stop to complete one set of a dumbbell exercise and repeat. Always remember to do a pre workout and cool down.


Dumbbell Exercises

Dumbbell exercises can range from easy to advanced and there are always loads to choose from. The dumbbell workout can be carried out at home or at the gym, on its own or incorporated in other workouts. So there’s no excuse to not give it a go!

The main purpose of dumbbell exercises, other than for your fitness, is to help build, tone and strengthen muscles. Each exercise is usually quite specific in its target area and you can combine them to create a dumbbell workout routine that works on the areas of your body that need the most help.

Best Dumbbell Workout Exercises

These are some of the most popular dumbbell exercises that you can choose from:

  • Dumbbell Fly: lying on an incline bench (no more than 30 degrees incline) with dumbells in each hand, bend your arms outwards holding dumbbells straight above and then stretch your arms upwards above your head
  • Bicep Curl: one arm at a time, bend your arm holding the dumbbell to your chest then extend your arm downwards and repeat
  • Shoulder Press: standing up straight with dumbbells in each hand, bend your arms at shoulder length holding the dumbells upright then extend your arms above your head
  • Lateral Raise: can be done with one or two dumbbells, with your arms lowered proceed to raise your arm, holding the dumbbells straight and in line with your shoulders
  • Dumbbell Upright Row: can be done one or two at a time, with your arms lowered holding the dumbbells, raise your arm, bending it and bringing the dumbbell inwards towards your chest

You should only use a dumbbell weight that is appropriate for your height and body weight, as well as your ability level. You can slowly increase the mass as your become more experienced or within your dumbbell workout.

Read some of our dumbbell workout tips for more information.



Tabata Workout Tips

Have any questions about the Tabata workout? Here is the place where we answer some of the most commonly asked questions about the Tabata workout. If you are a beginner at Tabata training, or you have experience with Tabata workout exercises but want to know more, then look below at some of the most popular doubts on the Tabata workout.

How many calories are burnt in a Tabata workout?

Following a study on the Tabata workout held by the American Council for Exercise, the research into this intenste style of training showed that the moderately fit men and women observed during thr study burned around 15 calories a minute during the Tabata workout. That averages around 300 calories during a 20 minute workout session of Tabata training.

How often can you do the Tabata workout?

As the Tabata workout requires you to use almost every part of your body during an intense training session, your body needs between 48-72 hours to recover. This would mean that doing the Tabata workout around 3 times a week for 20 minutes would be an appropriate amount. If you are going to decrease the time, then you can increase how often you exercise.

Tabata Underwater Exercises

Can I do a Tabata workout in the water?

The answer to this is, yes! Of course you can take your Tabata training underwater! There are two main, underwater options to choose from: individual Tabata training or group classes. Check with your local gym or pool, some group training sessions now include Tabata inspired workouts. If you enjoy swimming, the Tabata exercises can either be performed under water, or you can choose a stroke for your 20 second burst of exercise.

How long should a Tabata workout last?

The basic length of a Tabata workout is 4 minutes of high intensity exercise. However, due to its popularity, new versions are constantly being created and some can even last up to an hour. It is advisable that you choose an appropriate length depending on your fitness levels. The average Tabata workout would be around 2-4 rounds of 4 minute sections. If you are training for an event or have been advised to exercise for longer by your trainer, then it can last around 40 minutes.



Tabata Workout Exercises

The Tabata workout is quite flexible and you can have the chance to choose which Tabata exercises or activity or workout that you enjoy doing. Have a look at some other workouts to get ideas if you are struggling, such as the kettlebell workout or fitness workouts. Tabata exercises should preferrably be ones that work many different muscles in your body at the same time.

Tabata Workout Routine

Remember, the Tabata training focuses on 20 seconds of intense activity followed by 10 seconds of rest, which is repeated 6-8 times to create a bust of 3-4 minutes of high intensity workout. Here are some suggestions on what you can do for your intense exercise:

  • Bicep Curls: using a dumbbell, focuses on your triceps and biceps
  • Shoulder Press: using a barbell, focuses on your shoulders, arms and back
  • Jumping Rope: using a skipping rope, focuses on your whole body, cardio specific
  • Push Ups: concentrates on upper body strength and ab toning
  • Swimming: good for your whole body, acts as cardio as well

Remember that the basic Tabata workout will last 4 minutes and should only include one exercise. However, it is common to choose 2-3 different Tabata exercises and combine them within the 4 minutes, completing a few sets of each.

Depending on your fitness levels and goals, you can repeat sets of the Tabata exercises to create a longer workout. Always consult a doctor before starting any high intensity training.

Our Tabata workout tips will provide you with some more information.



Tabata Training

Known to be an intense training workout, the Tabata workout was made to get your muscles working as hard as they can in order for you to see results. Unlike any other type of workouts, this one mixes speed, strength and sweat!

The Tabata woorkout is a form of combining several Tabata exercises in your chosen period of time (usually 4 minutes) and spreading this out over an amount of days to create your own Tabata training programme. It will test your fitness, can be used for weight loss and should be preceded by a good fitness nutrition plan and pre workout.

Tabata Workout for Beginners

If this is a new workout for you, here is some information on what Tabata training consists of:

  • Choose an exercise: kettlebell workout, dumbbell workout, bodybuilding workouts, cardio exercise such as running, push ups/squats/sit ups etc…
  • 20 seconds: intense burst of exercise, work your body hard, do as many of your chosen exercises as possible
  • 10 seconds: resting period after your intense burst
  • Repeat: complete a total of 8 sets of your chosen exercise to make up your completed 4 minutes
  • Lengthen: this is optional, choose a different exercise for another Tabatha workout of 4 minutes and continue, or add a different workout

The Tabata workout has an impact on both your aerobic and anaerobic systems, providing an all-round routine for your body. As this is a tough workout routine, it is recommended for people who regularly engage in exercise. If you are a beginning to working out, try to ease yourself into the process and practise the different exercises separately first before putting them together into a Tabata workout routine.

Check out some specific Tabata workout exercises and some Tabata workout tips for further information.