If space is tight at the gym or you’re at home with little equipment and still really want to get a workout in, you can do it with just one dumbbell. Perform this workout below. Warning it’s a tough one!

Perform a warm-up, whether that be jogging on the spot, high knees, jumping jacks, a quick 5-10-minute jog outside or just going up and down your stairs a few times. Once your heart rate is up, get that one dumbbell and space on your floor and you’re ready to go.

Adjust reps below depending on how heavy the dumbbell is that you are using.

Split Squats with a dumbbell in opposite arm from the front leg
12 reps then switch legs.

Rest 1 minute and then repeat twice.

Up and Down Plank
Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.  

If you’re more advanced and have great torsion control try this! Get into plank position with the dumbbell horizontally in front of you. With your right hand, move the dumbbell further to your right and reset your plank. Then take your left hand and pull the dumbbell left. Keep alternating until you have done five per side.


Arm Curls
In the same position as your Split Squat, but this time with your rear leg resting on the ground at the knee, rest your elbow on the inside of your front and curl the weight to perform 12 repetitions (depending on how heavy your dumbbell is). Switch legs and do the other arm. Keep going without resting between sets.

Do 3 sets, each side.

Squat and Shoulder Press
Holding the dumbbell in one hand, rest the dumbbell horizontally at shoulder height, lower yourself into a squat and then as you come up, press the weight straight up overhead. Lower the dumbbell back to the start position and repeat.

Do 6-8 reps per side for 3 sets.

Rest 1 minute between sets.

Triceps Kickbacks
Similar to the bicep curls, don’t rest in between sets as you’re just alternating arms.

Do 3 sets of 12 per arm.

Bonus moves
If you’re still not gassed or satisfied with the workout, go for this move to finish your legs, core and shoulders.

Goblet Squats
Depending on the weight of your dumbbell, do 3-4 sets of 12 reps.

Rest 1-2 minutes between sets.