Skip Nav

20-Minute Single Dumbbell Workout From Massy Arias

If You Only Have 1 Dumbbell (or a Soup Can), Try This Intense 20-Minute HIIT Workout

If you're not used to working out at home, you probably don't own a lot of gym equipment, and that's OK! For this 20-minute workout, you only need a single dumbbell — or grab a soup can or water bottle if you don't own weights. Certified personal trainer Massy Arias shared this intense HIIT workout on her Instagram page to inspire you to move and sweat.

For this circuit workout, complete five rounds of 15 seconds per movement (30 seconds if there are two sides):

  1. Dumbbell goblet squat
  2. Bear bridge with press
  3. Single arm curtsy lunge
  4. Single leg bridge with dumbbell tricep extension
  5. Modified side plank with adduction
  6. Lateral high knees

Massy said "go at your own pace completing reps at the given time for each movement. Each round will take about three minutes to complete taking very little rest between movements. Rest accordingly after each round."

I love how some of these moves aren't basic, which not only works your muscles in different ways but also takes the boredom out of doing simple moves you may not be inspired to do. If you need another home workout idea, try Massy's challenging chair workout.

More from POPSUGAR
From Our Partners
Bodyweight Workout Videos
Try Coach Monica Aldama's Go-To Home Workout From Cheer
How to Make a Barbell at Home Tip From Trainer Massy Arias
Why a Crossover Crunch Is So Effective For Abs
Why Running During the Coronavirus Keeps Me Mentally Sane
Home Workout Videos With Sliders
Nicole Kirkland's "Rich" Choreography Video
30-Minute Restorative Yoga Session With Koya Webb
No-Equipment Home Workout Plan
How to Work Out With Light Weights
Kettlebell Workouts Straight From YouTube You Can Do at Home
Kettlebell Mistakes You’re Making While Working Out at Home
Latest Health & Fitness
All the Latest From Ryan Reynolds