Four moves, two dumbbells and this quick full-body workout to build muscle all over

ActiveWorkoutsFour moves, two dumbbells and this quick full-body workout to build muscle all overDon’t waste your time in the gym – try this quick home session instead for a full-body workout experienceWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Don’t waste your time in the gym – try this quick home session instead for a full-body workout experience

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Young African American male exercising from home concentrating while squatting with a dumbbell in living room, workout at home

(Image credit: Getty Images)

T3’sbest full-body workoutis still one of the most-read fitness articles we’ve ever published, which goes to show that people are interested in exercise routines that engage the entire body. And indeed, one of the best ways to build muscle and burn fat is to use multiple muscle groups simultaneously. This super-quick 4-move workout can help you build muscle, improve hip mobility and burn fat without too much effort.

Compound exercisesare movements that work multiple muscle groups simultaneously. Think bench press, deadlift or squats; these exercises work not only your chest/back/leg muscles but also the triceps/shoulders/glutes, not to mention the smaller muscle groups you use to stabilise the movements. This effect increases both instantaneous and long-term calorie expenditure, as carrying around some extra muscle will improve your resting metabolic rate (the energy you use to exist).

This quick full-body workout is easy to perform. You have four exercises, and you’ll complete each for a number of sets and repetitions (listed below). Do the repetitions required in each set, then rest for 30-60 seconds before moving on to the next set of the same exercise. Once you’re done with the sets, rest for 90-120 seconds before moving on to the next exercise. Focus on slow, controlled movements to maximise muscle load. The movements featured in this workout are as follows:

Well done! If you liked this workout, why not check out this12-move beginner kettlebell workoutor thisfull-body workout that uses weight platesinstead of dumbbells to keep things fresh? If you’re hell-bent on using thebest dumbbellsin your workouts, here’s a30-minute full-body dumbbell workoutthat burns tons of calories.

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