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These 17 Dumbbell Workouts Will Help You Build Strength and Lean Muscle – Women's Health

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Well hello there, gains.
On the hunt for dumbbell workouts to help you build total-body strength, build lean muscle, and lose fat? You’ve come to the right place. We’ve scoured the interwebs to find the best follow-along dumbbell workout videos for at-home and gym.
Whether you’re after the best dumbbell exercises to add into rotation on leg day, or a no-holds-barred follow-along sweat, there’s something on this list for you.
But before we get into that, indulge us in a few dumbbell workout FAQs…
Heavens, where to start. The benefits of exercising with dumbbells abound. ‘Dumbbells are a great way of building strength without limiting your plane of movement, such as with fixed weight equipment,’ says Tim Benjamin, Former Olympian and co-founder of audio coaching app, WithU.
‘You use additional stabilisation muscles when using dumbbells in order to control the movements you are performing. This in turn will give you more bang for your strength buck!’ Sweet.
More interested in finding specific dumbbell exercises for a DIY session, rather than full workouts? We can help you out there too. Check out our list of the 49 Best Dumbbell Exercises
You bet you can. In fact, dumbbell workouts are among the best ways to build muscle, Benjamin says. He has some advice on how to max out your gains: ‘Muscle building will depend on a number of factors including rep range, recovery between sets and resistance lifted.’
‘To maximise muscle-building potential, aim for 8-12 reps of each exercise for 3-4 sets with 60-90 seconds recover between sets. You’ll need to make sure the last few reps are challenging, and you reduce the weight if required between sets until adaption occurs.’
If you’re in a calorie deficit (burning more calories than you’re consuming), exercise with dumbbells can be a great way to augment that fat loss by upping your daily cal burn.
There’s an added benefit to picking dumbbells strength workouts – or strength training in general – as your exercise of choice, too: building muscle.’Naturally building muscle will cause an increase in body weight as muscle weighs more than fat,’ Benjamin explains.
But wait, that’s not all. ‘To focus on increasing your metabolism post-workout, aim for higher repetitions, lower resistance, and less recovery. Working anaerobically – pushing with higher repetitions and shorter rest periods — can cause a rise in metabolism for up to 37 hours post exercise, meaning you will be burning more calories outside of the gym.’
Looking to buy your own set of dumbbells for home workouts? Check out our list of the 15 Best Dumbbells And Weights to Shop from £7.99.
Ready to get sweaty? These are the best dumbbell YouTube workout videos to follow along with for your next session.
Time: 10 min
Targets:
Full body
This lightning-fast workout by Bumps & Burpees creator Charlie Launder is pre- and post-natal friendly – and great for those who just need a quick sweat sesh. Bonus: you only need one dumbbell (useful if the other one of your set has disappeared under the bed or similar…)
Time: 10 min
Targets:
Upper body
Got a set of dumbbells and 10 minutes to spare? Then this DB workout with PT Caroline Girvan will hit the spot. Expect to target back, chest, shoulders, triceps and biceps with slow and controlled movements.
Want an arm-focused dumbbell workout? Here’s our list of 29 Dumbbell Arm Exercises to Build Strength, Tone and Build Lean Muscle
Time: 17 min
Targets:
Lower body
Tone & Sculpt creator and WH cover star Krissy Cela walks you through her go-to dumbbell exercises for training her legs and glutes in this home-friendly session. Expect some serious DOMs after this one.
Time: 20 min
Targets:
Legs and abs
Personal trainers and owners of One Body LA, Juice and Toya have scores of great follow-along workouts on YouTube – but this sesh will definitely hit the spot if you’re looking to build lower-body and core strength.
Time: 20 min
Targets: Full body
Sweat app trainer Kelsey Wells is the queen of building strength and muscle at home. Now, this full-body session may be short, but it delivers. It consists of an activation warmup followed by two supersets and a burnout finisher. Phew!
Time: 25 min
Targets:
Full body
Join PT Viv of @MrsandMrsMuscle fame for a workout that most folks will actually enjoy. Why? This session features zero squats, lunges, or jumping. Still, you can expect to work – the session features 4 rounds, with periods of 30 seconds of work, with just 10-second rest intervals. Low-impact exercise at its best.
Time: 25 min
Targets:
Full body
You’ll get two birds with one stone in this spicy session with Zanna van Dijk – HIIT and strength, both rolled into one sweaty, 25-minute package. This is a beginner-friendly dumbbell workout, but it is high-intensity. Better have a sweat towel handy.
HIIT training more your speed? We’ve got a list just like this one jam-packed with home-friendly HIIT workouts right here.
Time: 30 min
Targets: Lower body
Em Ricketts delivers here when it comes to a super-sweaty leg workout that you can do at home or at the gym. You’ll, of course, need a set of dumbbells for this session, as well as a chair and if you can swing it, a resistance band. However, Em says you’ll get on just fine if you don’t have the latter handy – a medium to heavy dumbbell is more than enough.
Time: 33 min
Targets: Lower body
Let PT Heather Robertson put you through your paces with a serious leg workout designed to build strength, power and definition. There are even a few short cardio bursts to keep things, uh, interesting. You’ll want a heavier set of DBs for this one.
Want more cardio? Here are 24 of the Best Cardio Workouts to Get You Sweaty & Fit
Time: 35 min
Targets:
Full body
When it comes to home workouts, the nation’s PE teacher has you covered. This quick, full-body dumbbell session even features a spicy abs finisher. Expect to sweat.
Want more Joe? Who doesn’t. Head over here: Joe Wicks Best Workouts + Recipes
Time: 35 min
Targets:
Full body
ACE and NASM-certified PT Joanna Soh knows what’s what when it comes to building functional, total body strength and power – and that’s exactly what you can expect to work towards in this session. You’ll want medium-weight dumbbells for this, between 4-5kgs each, Joanna says.
Time: 39 min
Targets:
Full body
Total-body strength training with a smile – join the ever-sunny Alice Liveing for a workout suitable for all ability levels, from newbie to pro. Bonus: if you need to take a break from hoisting dumbbells, Alice demos bodyweight options of every move. Sweet.
Time: 40 min
Targets: Full body
In this session (perhaps best for intermediate or advanced strength trainers) PT Anna – aka @growingannanas – will really put you through your paces. Hang on for the quick cool-down at the end. Soooo worth it.
Want a deeper stretch post-workout? Try these 15 Cooldown Stretches recommended by a PT.
Time: 43 min
Targets: Full body
Want to train with a group? Join PT Michelle Briehler as she leads a group through an outdoor strength circuit to challenge the entire body. The goal? Muscle-building and fat-burning.
Time: 46 min
Targets:
Upper body
On a mission to achieve serious upper-body strength? PT Sophie Butler has got you covered. In this focused dumbbell workout, she’ll show you how to hit all the muscles in your upper body, plus how wheelchair users can adapt their training.
Time: Varies
Targets: Upper body
If you’re not one follow-along workouts and would prefer to get exercises done in your own time, Alive Creator Whitney Simmons’ approach to training could be right up your alley. In this short video, she demonstrates each exercise, offering form tips as she goes. You’ll find the full list of moves, plus sets and reps in the video description.
Time: Varies
Targets: Full body
You just can’t beat a Kayla Itsines sesh when it comes to working up a serious Sweat (geddit?). This is another video for those who prefer to perform workouts in their own time, rather than rep-for-rep with a trainer. In it, the Aussie PT demonstrates four exercises, and you’ll perform 10 reps of each, repeating the whole workout three times.

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Health and Lifestyle

Echelon Fitness Offers Workouts with ProFootball Alums – PRNewswire

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Jan 19, 2022, 11:32 ET
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CHATTANOOGA, Tenn., Jan. 19, 2022 /PRNewswire/ — Echelon, the connected fitness company revolutionizing the way people move, is offering an exclusive series of live, in-studio connected bike rides with former professional football players.
Now through February 13, 2022, former professional players join Echelon instructors on an interview-style ride and include alums from the Tennessee Titans, Philadelphia Eagles, Green Bay Packers, San Francisco 49ers, Seattle Seahawks, Miami Dolphins, Jacksonville Jaguars, and the Tampa Bay Buccaneers. 
The rides take place at 6:30pm EST with the following schedule:
1/3/22 – Martín Gramática (now-On-Demand)
1/10/22Dorsey Levens (now-On-Demand)
1/17/22Ricky Watter (now-On-Demand)
1/24/22 – Fred Taylor LIVE!
1/31/22 – Reggie Wayne LIVE!
2/7/22 – Jevon "The Freak" Kearse LIVE!
"We are thrilled to continue to bring motivating athletes and content to our members. Our special guests boast 17 championship wins among them," said Kevin Custer, Chief Content Officer, Echelon Fitness. "We know how competitive these guys are, even off the field. We are excited to see how they will use their reputations and competitiveness to pump up members to support their favorite teams and players."
The rides will be live and also available On Demand on the member app. For more information about Echelon Fitness go to https://echelonfit.com/.
ABOUT ECHELON
Echelon has revolutionized at-home fitness since 2017 with a range of smart exercise equipment and an immersive membership experience. What began as a mission to make healthy living accessible to all has evolved to a thriving, global brand. Echelon empowers everyone to experience the feeling of elation and accomplishment after achieving their fitness goals. Members connect their Echelon smart bikes, rowers, treadmills, or fitness mirrors to the Echelon Fit app for access to live and on-demand workout classes filmed at Echelon studios around the world and led by professional instructors. Through the app, members track performance and progress in real-time, compete on the interactive Leaderboard and explore more than 2,000 off-equipment workouts to keep them motivated and inspired. For more information, visit echelonfit.com.
SOURCE Echelon Fit
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The 13 Best Healthy Snacks in 2022 – Eat This, Not That

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We’ve consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
With a ton of restaurants closed, cooking fatigue still going strong from 2020, and nothing else to do but curl up on the couch and binge-watch yet another TV show, snacks became much more than comfort food during 2021. Snacks were one of the primary ways Americans nourished themselves.
While many of us gravitated towards childhood favorites (think sugary cereals or neon-colored chips) to satisfy our cravings, others were on the lookout for some more health-supporting options. Thankfully, food brands were on the same page—so much so that a whopping 100 new healthy snacks that launched nationwide between January 1, 2020 and June 30, 2021 on grocery store shelves were nominated for the 2022 Eat This, Not That! Food Awards.
In the end, 13 snack products stood out from the rest with their impressive nutrition and great taste. Eat This, Not That! Medical Expert Board member Lauren Manaker, MS, RD, CDN, helped rate the products and choose the winners, then we taste-tested each one. Read on for our honest reviews—and to see where you can buy the winners!
Watch out taste test video and check out how each winner ranked below.
 
KEHO Curry in a Hurry Bar
A meal in a bar, this keto offering is billed as “curry without the rice.” It’s made with cauliflower, coconut, nuts, spinach, prebiotic fiber, and a blend of Indian spices.
The expert’s take: “A savory bar allows for awesome flavor without having to worry about added carbs. Made with all-natural ingredients like real cauliflower, spinach, and nuts, these bars are a perfect on-the-go option that isn’t loaded with artificial sweeteners that can sometimes be hard to tolerate,” says Manaker.
Our tasting notes: “The complexity of flavors here is unmatched by any other snack I’ve ever tried, but the earthiness threw me off based on what my brain has been primed to expect when eating a meal bar,” says Senior Editor Olivia Tarantino.
Chasin' Dreams Farm sweet and salty popped sorghum
Instead of kettle corn, try kettle sorghum! This ancient grain is a fraction of the size of corn, which delivers tiny pops of crunchy deliciousness in every bag.
The expert’s take: “Sorghum is an ancient grain that is naturally packed with antioxidants. And if you are a popcorn lover but you hate those little kernels that get stuck in your teeth, popped sorghum is your best bet. Plus, the sorghum is a natural source of fiber, making it a snack that also supports gut health,” says Manaker.
Our tasting notes: “I’m not usually a fan of anything ‘caramel’ flavored—and that’s because it’s typically done with fake flavors. You’ll find none of that here. The flavors are pure and crisp, but the super tiny size of each of the kernels makes this snack a little bit harder to eat than a big bag of popcorn,” says Tarantino.
Ancient Provisions Cheddar Cheezish Gluten-Free Crackers
These crackers are a gluten-free, grain-free dupe of that childhood classic square cheese crunch. Rather than being made of wheat and cheese, they use a blend of cassava flour and green banana flour that utilizes otherwise wasted bananas and turns them into flour.
The expert’s take: “Using green banana flour in these crackers gives this snack some natural prebiotic fiber, which can help support a healthy gut microbiome. These gluten-free crackers are made with natural ingredients to offer a simple option to accompany snacktime,” says Manaker.
Our tasting notes: “I didn’t expect much cheese flavor based on the brown color of the cracker, but boy, was I surprised. These thin squares are mighty flavorful and tasty without needing any dairy—the ‘cheezish’ flavor comes from a balanced blend of yeast extract and spices,” says Tarantino.
Chosen Foods Avocado Tomatillo Salsa
Chosen Foods thought, “Everyone likes guacamole and salsa, so why don’t we combine them?” And we were subsequently in awe of their genius. This avocado-based salsa combines perfectly-ripe Haas avocados with tomatillo, jalapeño, lime juice, sea salt, garlic, onion, cilantro, and that’s it—absolutely no synthetic preservatives!
The expert’s take: “This salsa is only made with natural ingredients and no preservatives. And since we are all going avocado crazy these days, it is nice to see real avocados as the first ingredient listed on the food label,” says Manaker.
Our tasting notes: “If you like green salsa but are always slightly disappointed that you can’t get more of it on your chip because it’s just a little too thin, then you need to try this version. The avocado provides integrity (and healthy fats) to this tomatillo salsa, making it perfectly dippable,” says Tarantino.
Real Food From the Ground Up cauliflower potato chips
Just before you thought cauliflower couldn’t turn into another type of snack food, REAL FOOD FROM THE GROUND UP said, “Hold my drink.” Cauliflower pairs with gluten-free cassava flour as the base for these low-fat, veggie-packed potato chips.
The expert’s take: “Some cauliflower-based snacks totally miss the boat when it comes to flavor. But REAL FOOD FROM THE GROUND UP Sour Cream and Onion Cauliflower Potato Chips nail it in both the taste and the nutrition department. Made with real cauliflower and a veggie blend that contains spinach, broccoli, carrot, tomato, beet, and shiitake mushrooms, noshing on these crispy snacks is a great swap for potato chip lovers (and who isn’t a potato chip lover?). Not only that, this Sour Cream & Onion flavor is dairy-free, so the snack is entirely plant-based and vegan,” says Manaker.
Our tasting notes: “Wow, can you say, ‘healthy Pringle?’ The sour cream and onion flavor is spot-on for what I was expecting, but the cassava and cauliflower give this chip a much more delicate texture compared to potato-based Pringles, which is extremely refreshing,” says Tarantino.
You’ve never had energy bites quite like this before. Malua’s bites are made with a blend of prebiotic green banana powder and superfoods to nourish your microbiome: a community of trillions of bacteria that exists in your gut and supports many aspects of your health, from your immunity to your mood.
The expert’s take: “This snack is made with nourishing ingredients like peanut butter and cocoa. And while many protein snacks double as a sugar bomb, these only contain 3 grams of sugar per ball. Using date syrup helps make these snacks a good choice, as this sweetener is considered to be a lower glycemic option vs. table sugar, potentially helping prevent blood sugar spikes. With no preservatives and nothing artificial, these snacks are a good-for-you option that packs a punch in the nutrition department,” says Manaker.
Our tasting notes: “Nothing super-crazy is happening texturally here. The bites have the texture of a chewy fig bar, and they are perfectly portioned,” says Tarantino.
Solely Organic Whole Fruit Mango Gummies
There’s no gelatin, glucose syrup, or artificial ingredients here. These organic gummies contain only two ingredients—mango and vitamin—for a simply sweet whole-food-based snack.
The expert’s take: “These snacks are made with natural mango that is naturally sweet—eliminating the need to add any sugar to this snack. The individual snack size bags make them easy to enjoy on the go and even pack in a child’s lunch box. And since they are made with only two ingredients, nobody has to question what they are putting into their body,” says Manaker.
Our tasting notes: “If you’re a mango fan, you’re going to love this snack because it tastes of pure mango. Unlike dried mango strips that are a bit hard and fibrous, Solely’s bites are tender with a light chew that will help slow you down so you don’t down the entire pouch in one handful (which is very possible based on how tasty they are!),” says Tarantino.
Bada Bean Bada Boom Everything Bagel Snack
Gone are the days of deep-fried potatoes. Say hello to the best innovation in crunchy snacking: Bada Bean Bada Boom. These crunchy bean snacks are made from whole broad beans that are baked and then dusted with a crispy layer of flavor-packed seasoning.
The expert’s take: “Everything but the bagel seasoning goes well on just about everything—including fava beans! Having a snack that is packed with plant-based protein, natural fiber, and antioxidants is important when trying to tackle hunger. And with the satisfying taste of everything but the bagel seasoning included in this snack, noshing on them can make snack time both enjoyable and nourishing,” says Manaker.
Our tasting notes: “To me, nothing is as satisfying as a crunchy snack, and these broad beans certainly fit the bill. While they’re not a perfect dupe of your favorite bagel, notes of garlic and onion do come through for an umami-rich bite. The bag may be small and the calories low, but your stomach will be full and happy once you’ve polished it off (thanks to it being a great source of protein and fiber),” says Tarantino.
Whisps Hot and Spicy Cheese Crisps
This is going to be your new favorite flaming hot cheese snack! These cheese crisps are made of 100% baked cheddar cheese and simply seasoned with a blend of spices reminiscent of everyone’s go-to bar food: buffalo wings.
The expert’s take: “Hot and spicy usually also means fried when it comes to snacks. But Whisps’ Hot & Spicy cheese crisps, baked with 100% cheddar and spices, have 9 grams of protein and only 2 grams of carbs per serving, making these a craveable yet healthy snack,” says Manaker.
Our tasting notes: “Whisps are a cheese snack that knows how to balance crispy and buttery. These cheddar cheese crisps don’t break into a million pieces upon first bite—there’s a solid amount of integrity that makes it easy to eat each crisp in two bites (but you probably won’t have to be concerned with that after finishing your first one). This high-protein, low-carb snack is tangy, yet packs a little less heat than I expected. Alas, it makes polishing off the entire bag much more enjoyable than eating through it with your mouth feeling like it’s on fire,” says Tarantino.
Stryve peppered beef biltong
Biltong is like jerky—but better. Specifically, biltong is a process for preserving meat by air drying that uses no sugar, MSG, gluten, nitrates, or preservatives.
The expert’s take: “Meat snacks can make for a great choice for people who are focused on eating protein-rich snacks without a ton of carbs. But unfortunately, many options can be loaded with nitrates and nitritesingredients that have been linked to some unsavory health outcomes. This biltong uses vinegar as a preservative instead of what we commonly see used in jerkys and other meat snacks, making this option a safer choice when supporting your overall health,” says Manaker.
Our tasting notes: “The meat is thinly sliced, making it mouth-meltingly tender but also somewhat crispy (in a good way). The peppered bag should be a go-to for anyone looking for a solid protein snack, but it might be lacking for those in search of a flavor bomb,” says Tarantino.
Core coconut chocolate chip bar
CORE Bars need to be refrigerated because they’re made with real food (not preservatives). This bar contains prebiotics and probiotics for an all-in-one gut health solution that supports healthy digestion and a satisfied stomach, thanks to 6 grams of protein and 7 grams of fiber per bar.
The expert’s take: “Enjoying these bars makes it simple to support gut health, thanks to the prebiotics and probiotics they contain. And thanks to the addition of ingredients like roasted peanuts and chia seeds, these bars also contain a boost of healthy fats that our bodies need to function properly. These bars are a great solution for busy people who tend to skip probiotic-rich foods like yogurts, kefir, and other fermented foods,” says Manaker.
Our tasting notes: “If your favorite candy as a kid was an Almond Joy, man do I have the snack for you. This is like a grown-up version of the classic coconut candy that isn’t cloyingly sweet. Unlike other meal replacement bars that either fall apart after one bite or take forever to chew because they’re mostly dried fruit, CORE Bars strike the perfect balance of bite-worthy texture and incredible flavor,” says Tarantino.
SkinnyDipped cashews
These aren’t your average chocolate-covered nuts. Somehow, Skinny Dipped has figured out a way to delicately coat these cashews with a thin, velvety layer of rich chocolate that tastes like the finest truffle you’ve ever had.
The expert’s take: “I love how these snacks contain plant-based protein to help promote satiety. And these Skinny Dipped snacks have just enough chocolate to satisfy cravings without going overboard. Dark chocolate is a natural source of antioxidants and contains important minerals like magnesium and copper. So, enjoying these sweet treats also gives your body some important nutrition,” says Manaker.
Our tasting notes: “These cashews have a chocolatey taste that rivals any high-end chocolate you’ve been gifted for Valentine’s Day. They’re perfectly crunchy, slightly salty, and sweet enough to satisfy any sugar cravings,” says Tarantino.
Toodaloo adaptogenic trail mix
Toodaloo brought trail mix into the 21st century. This nut and seed blend is made with healing, adaptogenic herbs and real superfoods like roasted chickpeas, nuts, and seeds.
The expert’s take: “Some nut mixes can be packed with ingredients like sugar and unhealthy oils, but this mix contains no added sugars and is loaded with natural flavors like lemon peel and chiles. Plus, the adaptogenic ingredients are an added bonus to help people keep their ‘chill’—and who doesn’t need that these days?” says Manaker.
Our tasting notes: “Goodbye my sweet, sweet BBQ potato chips! This trail mix boasts the same addictive flavors of my favorite bag of chips but with an incredible textural complexity thanks to a blend of five different nuts, seeds, and legumes. I literally eat these by the handful,” says Tarantino.
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Don't be fooled; don't mess with Omicron variant – The Robesonian

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