Light dumbbells are one of the most convenient pieces of home workout equipment, but you may feel like you quickly outgrow them.
However, there are plenty of ways to use light weights so they still pose a challenge, such as this workout by Pilates instructor Bianca Wise, who recently launched a workout series on ALO Wellness Club.
“This program uses classic Pilates precision with circuit-style training,” Wise tells Fit&Well.
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“The beginner-friendly workout builds strength, improves coordination and elevates your heart rate in under 15 minutes.”
Below, she’s shared a workout inspired by the programme.
Bianca Wise’s 15-minute dumbbell workout
The workout is a mix of bodyweight moves and light weight exercises, although all moves can be done without weights if required.
You’ll need a mat and a pair of light dumbbells: 3lb (1kg) hand weights are ideal, but you can even use a couple of water bottles or food cans if you don’t have dumbbells at home.
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Start with Wise’s quick warm-up, then do two rounds of circuit one, followed by two rounds of circuit two.
Complete each of the moves for 45 seconds before moving straight onto the next move, taking a short rest between rounds as needed. Finish with Wise’s cool-down.
The workout should take around 15 minutes to complete, depending on how long you rest for between circuits.
Warm-up
Stand with your feet hip-width apart. Take a few deep breaths in.
Slowly roll down through the spine, letting your head and arms hang heavy toward the floor. Bend your knees as needed.
Roll back up one vertebra at a time.
Repeat five times.
Finish with 10 gentle arm circles in each direction.
Circuit one
Complete each move for 45 seconds, moving straight onto the next move. Complete the entire circuit twice, taking rests between rounds as needed.
1. Modified reverse burpee
The Reverse Burpee + Modifications – YouTube
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Time: 45sec
Stand with your feet hip-width apart at the top of a mat.
Push your hips back and bend your knees to sit on the mat, placing your hands on the floor behind you.
Roll back onto your upper back and shoulders.
Roll back up to standing and jump straight up.
2. Downward dog to plank
Plank to Downward Dog – YouTube
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Time: 45sec
Start in a high plank position, on your hands and toes, with your legs extended, shoulders directly above your wrists, and your body in a straight line from head to heels.
Push back through your hands and lift your hips, keeping a soft bend in the knees, so your body is in an inverted-V shape.
Slowly shift forward back to a high plank position, with your shoulders over your wrists.
Alternate between these two positions.
3. Kneeling push up
The Knee Push Up | How To Perform Without Shoulder Pain – YouTube
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Time: 45sec
Get on your hands and knees, with your hands just wider than shoulder-width apart and your body in a straight line from head to knees.
Engage your core, then bend your elbows to lower your chest.
Extend your arms to press back up to the start.
4. Kneeling arm pulse
PilatesFit to Go – kneeling arm pulses forward and back – YouTube
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Time: 45sec
Kneel, holding light weights (or no weights) by your sides.
Set your shoulders back and down.
Move your arms backwards a few inches, then return to the start.
Continue at pace, pulsing your arms, squeezing your triceps (the muscles on the back of your upper arms).
Circuit two
Complete each move for 45 seconds, moving straight onto the next move. Complete the entire circuit twice, taking rests between rounds as needed.
1. Standing leg kick
Standing Reverse Leg Raise | Kickbacks – YouTube
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Time: 45sec
Stand holding light weights by your sides (if you struggle with balance, place your hands on a wall instead of holding dumbbells).
Shift your weight onto your right foot and slowly lift your left leg behind you.
To make it more challenging, bend your elbows and lift your right arm in front of you and your left arm behind you in a running motion.
Return to the starting position with control, then repeat on the other side, alternating sides with each rep.
2. Seated abs twist
How to Do Seated Ab Twists with a Dumbbell | Core Exercise by A-Team Fitness – YouTube
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Time: 45sec
Sit on the mat with your knees bent and heels on the floor, holding a light dumbbell in both hands in front of your chest.
Engage your core and lean your torso back to 45°.
Extend your arms to hold the weight in front of you.
Rotate your torso slowly from side to side, keeping your hips and knees stable and pointing forward throughout.
3. Kneeling triceps kickback
Kneeling Tricep Kickbacks – YouTube
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Time: 45sec
Kneel on the mat holding dumbbells by your sides.
Hinge forward from your hips, keeping your back flat, and letting your elbows bend but keeping your upper arms pressed against your torso. This is your starting position.
Extend your arms to lift the dumbbells behind you.
Pause and squeeze your triceps.
Slowly bend your elbows to return to the start.
4. Modified plank hold
Time: 45sec
Lie on your front propped up on your forearms with your elbows directly underneath your shoulders.
Engage your core and lift your hips so your body is in a straight line from head to knees. (For more of a challenge, lift your knees as well.)
Hold this position, making sure your hips don’t rise or sag.
Focus on your breathing and take breaks as needed.
Cool-down
Circle your arms a few times, taking deep breaths.
Lift your right arm, then bend your right elbow to place your right hand at the base of your neck. Gently pull your right elbow to the left with your left hand to stretch your triceps.
The concept of ‘exercise snacking’ has never been more popular. Not only is it convenient and accessible, but there is solid scientific evidence that short bursts of physical activity can yield real benefits for our health. But can a swimming workout be an effective ‘exercise snack’?
A study published in the European Heart Journal found that just 15 to 20 minutes of vigorous physical activity a week (almost as low as two minutes a day) was enough to significantly lower the risk of heart disease, cancer and early death. The study defined vigorous activity as any exercise that leaves you out of breath and raises your heart rate, including swimming.
But does ‘exercise snacking’ really work in the pool? Unlike a short run, walk, or online workout at home, going for a swim requires a bit of effort beyond the swim itself, so we often want to spend longer in the pool to make the most of it. However, head of swim for David Lloyd Clubs, Nuala Muir-Cochrane, believes short swims are worth it: “If you only have 10 minutes, consistency matters more than volume. Even two or three short swims per week can improve swim fitness noticeably,” she says.
With that in mind, I added some 10-minute swims to my routine of strength training and yoga workouts for two weeks to see if it made any difference to my health and fitness. Here’s what I discovered, plus what experts told me about optimising a short swim to either energise, recover or relax.
Benefits of 10-minute swimming workouts
1. Aids muscle recovery
To make the most of my short pool sessions, I often paired them with a gym visit, realising that I’ll need a post-workout shower anyway, so I may as well take a dip first. According to Francesca Bagshaw, performance physiologist at Nuffield Health’s Manchester Institute of Health and Performance, a short swim is perfect for recovering after the gym, a run or exercise class because it combines low-impact movement with increased circulation.
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“After a hard session, muscles can feel stiff and fatigued due to microscopic muscle damage, inflammation and metabolite build-up,” she explains. “Gentle swimming helps stimulate blood flow without placing additional mechanical stress on joints and muscles,” Francesca recommends keeping the intensity low to moderate if recovery is your goal, to promote mobility, relaxation and circulation, without additional fatigue.
Samantha Russo, master swim coach for Virgin Active, adds, “In the pool, the water holds most of your bodyweight, so your joints get a break, but your muscles are still working gently through a big range of motion. Because water gives soft resistance in every direction, an easy swim is like active stretching with a built-in massage for the muscles, so you loosen up rather than lock up.”
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2. Supports muscle building
Water is around 800 times denser than air, making swimming (or any movement in water) an effective resistance workout. Your muscles need to work harder to propel the body through the water, and multiple muscle groups will be involved, including those in your arms, legs, back and core.
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My fortnight of short swims probably didn’t help me gain muscle – the resistance of the water never changes, so practising progressive overload (gradually increasing the weight, as I can in the gym) isn’t possible. I would have to either increase my speed, distance or duration to do this. But I felt that my short swims did support gains from strength training in the gym. Maintaining muscle has been useful for staying strong, not just for my gym workouts, but also for my yoga classes and occasional run.
10 minutes might not seem like a long time, but if you’re headed for the shower anyway, why not throw in a quick workout?
(Image credit: Kerry Law / Future)
3. Boosts energy levels
While it isn’t my preferred timeslot, I would sometimes schedule a short, pacier swim in the morning to boost my mental and physical energy before work. If you prefer morning workouts, you might find that adding a short, fast swim after the gym or an exercise class will energise you for the day ahead.
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Samantha is a fan of morning swims: “In the morning, your circulation and nervous system are still in ‘low power mode’, and a short swim acts like a full-body wake-up call,” she says. “The cold water stimulates your skin and nerves, your breathing and heart rate increase, and more oxygen-rich blood is pushed to your brain and muscles. That mix of oxygen, movement and endorphins clears brain fog and lifts your mood far better than a cup of coffee.”
Francesca adds, “For best results, morning swims should be kept relatively short and refreshing rather than exhaustive, particularly before work or further training later in the day.”
4. Lowers stress levels
Much has been discovered about the effects of immersion in water, and how it can induce an ultra-calming ‘blue mind’state. This is partly why I favour an evening swim, not just to avoid the busiest times at the pool, but to lower my cortisol levels and put a full stop to the day. This can have a calming effect on the nervous system, explains Francesca.
“Steady, rhythmic swimming encourages controlled breathing patterns and can help shift the body toward a more parasympathetic, ‘rest and digest’, state. This reduces physiological arousal and can lower stress levels after a busy day,” she says.
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“Warm or temperate water can reduce muscle tension and promote peripheral vasodilation [widening of the blood vessels], helping the body feel physically calmer. The repetitive nature of swimming has a meditative effect for many people, supporting mental decompression and reduced cognitive stress.”
Samantha adds that some may find evening swims contribute to a better night’s sleep: “Your core body temperature rises slightly in the water, then drops as you shower and dry off, and that drop is a natural signal to your brain that it’s time for bed.”
5. Burns calories
The number of calories you burn during a swim will depend on various factors, including the duration, distance, intensity and your bodyweight. For example, according to Harvard Medical School data, someone who weighs 155lb could expect to burn approximately 200 calories over a 30-minute low-intensity swim, rising to 360 calories for a high-intensity 30-minute swim.
Just 10 minutes of swimming will amount to a third of that calorie burn, but the ‘afterburn’ – or excess post-exercise oxygen consumption (EPOC) – may help burn a few more. The ‘afterburn’ concept suggests that we consume more oxygen to help our bodies restore and repair following intense exercise, essentially burning calories at a greater rate. However, research suggests this amounts to just a handful of extra calories burnt.
However, I can be confident that spending an extra 10 minutes swimming in the evening burns more calories than my alternative (usually sitting on the sofa watching TV). It’s the same for a 10-minute walking workout.
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10-minute swimming workouts to try
Multi-stroke sprint swimming workout
Nuala recommends this swim workout for beginner-intermediate level swimmers. “It improves cardiovascular fitness without the need for a long session, while using different muscle groups through the stroke changes. The easy swim at the end helps recovery and reduces stiffness,” she says.
How to do it:
For the first five minutes, alternate between front crawl, breaststroke and backstroke for one length each.
On every fourth length, sprint at your near maximum effort. Maintain controlled technique even when swimming faster.
For the final five minutes, cool down with gentle continuous swimming with whichever stroke feels most relaxed. Focus on long strokes with steady breathing and low effort.
Maintaining form is crucial, says Nuala: “For front crawl, keep your head still and look slightly downward rather than forwards; in breaststroke, glide briefly after each kick rather than rushing the strokes; and for backstroke, keep your hips high and do small continuous kicks.”
Varied swimming workout
Cheryl Pottinger, swim teacher for Better, suggests this 10 minute routine which goes up and down the speed scale over 300m (in a standard 25m pool).
How to do it:
Warm up with one length of front crawl, followed by one length of breaststroke at normal pace.
For your main set, swim front crawl with a 10 second rest after each practice, starting with one length at your maximum speed.
Follow it with two lengths at 80% of your maximum speed.
Shift down a gear for the next three lengths at normal pace.
Swim the next two lengths at 80% of your maximum speed.
Finish this section with one length at maximum speed.
Cool down with one length in a stroke of your choice at normal pace.
Recovery swim
As a gentle short swim to aid relaxation after a gym session, Cheryl recommends this sequence. It incorporates the lesser known side stroke, which is relaxed, energy efficient and builds core stability as it forces your midsection to engage as you balance on one side.
How to do it:
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Warm up with one length of front crawl and one length of breaststroke at a relaxed pace.
Swim the next two lengths in side stroke, one length on the right side and one on the left. This stroke requires balancing on one side of the body, reaching forward with one arm while the other pulls back, and scissor kicking the legs. “Focus on the power in the muscles during the pull and kick, and the stretching of the muscles during the glide,” says Cheryl. Watch a demo here.
Finish with one length of steady-paced breaststroke, and a final length of head-first sculling (lie on your back using your arms to propel you backwards).
Tips for making the most of a 10-minute swimming workout
Make it your post-gym habit: All the effort involved in travelling to and from the pool, let alone changing in and out of clothes, may not feel worth it for just 10 minutes in the pool. So, I often tacked it onto the end of my regular gym session. If your gym has a pool, make the most of it and view it as part of your workout ‘cool down’ and recovery before showering and heading home.
Tailor your swim to the time of day: There are still benefits to be had if you take a relaxing swim in the morning, or a higher intensity swim in the evening, but you might be working against your energy levels. As Francesca recommends, a pacier swim early in the day can boost alertness, while a lighter intensity swim in the evening can aid post-workout recovery and sleep.
Choose quieter pool times: This goes for however long you wish to spend swimming, but having a lane all to yourself allows you to follow a plan without compromise. I find evenings are best for me but check your local pool timetable to avoid sharing space with unexpected aqua aerobic classes or school swimming lessons.
Bring a poolside kit bag: With just 10 minutes in the pool, you don’t have time to keep nipping back to your locker to fetch forgotten kit. Have a small kit bag pre-packed with anything you might need (think spare hairclips and hairbands, anti-fog goggle spray, kickboard and pull buoy if you’re using them), and keep it at the end of your lane (make sure it isn’t a trip hazard).
While many of us are far from becoming top-ranked athletes, there’s plenty to learn from the pros when it comes to optimising our health and fitness. From Janik Sinnner’s muscle-building techniques to Novak Djokovic’s devotion to longevity, dig into these tennis pros’ secrets for peak performance.
Joris Verwijst/BSR Agency//Getty Images
CARLOS ALCARAZ
Fitness Game Changer:
Sand Footwork Drills
Any pro tennis player has to play with agility, but Alcaraz can move. To do so at a high level, the 21-year-old performs lateral movement drills in the sand, teaching his feet to drive up from an unstable surface. This can help prevent ankle injuries and build strength in his calves and shin muscles.
Jose Breton/Pics Action/NurPhoto//Getty Images
JANNIK SINNER
Fitness Game Changer:
Landmine Rotations
Sinner has historically lacked the physical prowess of his competitors, so the 23-year-old has gone all in on strength and mobility work. He does landmine rotational exercises such as the hollow body landmine press, which builds upper-body power.
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NOVAK DJOKOVIC
Fitness Game Changer:
Devotion to Longevity
He’s been around this long for a reason. Djokovic, 37, eliminated gluten and dairy from his diet, started practising mindfulness techniques like conscious breathing and visualisation, and even brought a hyperbaric chamber to the 2019 US Open.
Cameron Spencer//Getty Images
BEN SHELTON
Fitness Game Changer:
Explosive Strength Moves
Known for his consistently fast serves, Shelton, 22, relies on single-leg training, using dumbbells to do lateral lunges, step-ups, and even Bulgarian split squats. He focuses on exploding upward on every rep so he’s ready to attack the ball on each serve.
Darrian Traynor//Getty Images
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FRANCES TIAFOE
Fitness Game Changer:
Overcoming Isometrics
Tiafoe spent last off-season doing overcoming isometrics: exercises that force the 27-year-old to hold a position against a load he can’t move. This aids in boosting power and strength and can improve joint health.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Andrew Gutman, NASM-CPT is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking.
There’s more to your core than you might realize. There are the muscles that make up the visible topmost layer of abs — the ones responsible for the chiseled six-pack — and then there are the deep core muscles.
Among these deep core muscles is the transversus abdominis, the deepest layer of the abdominals. Think of them like a corset that wraps around your entire midsection, explains personal trainer, TODAY.com health editor and Start TODAY producer Brianna Steinhilber.
The muscles of the transversus abdominis control your posture and the way you move, TODAY.com previously reported. They act as the foundation for the rest of your abdominal muscles, supporting mobility and functional strength across the entire body. For that reason, they deserve as much attention as the superficial ab muscles that tend to get all the glory.
“Working these deep core muscles is really what’s going to help you lose inches off your waist, build core strength and stability, and even reduce lower back pain,” says Steinhilber. Improve your strength and stability with the one deep core move that stands out above the rest.
Fitness Tip of the Day: Perfect Your Pelvic Tilt for a Strong Deep Core
While there are many exercises that target the transversus abdominis, the “pelvic tilt is definitely the most important thing to master before doing any other ab exercise or, arguably, any exercise,” says Steinhilber.
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Why It Matters
On its own, the pelvic tilt strengthens the innermost ab muscles, but it also acts as the foundation for every other workout you do.
“It’s a position that should become second nature,” says Steinhilber, because it stabilizes and braces your core whether you’re doing an abs circuit, Pilates or strength training.
By activating and engaging your deep core muscle with a pelvic tilt, you’ll be recruiting these innermost ab muscles to protect your back, prevent injury and support your posture with every move you do, TODAY.com previously reported.
How To Get Started
How to perform a pelvic tilt.Tyler Essary / TODAY
Start by lying on your back with your knees bent and your feet hip-width apart, TODAY.com previously reported. Place your arms at your side and point them toward your heels. Inhale, then, as you exhale, “think about pulling your belly button to your spine and tucking the tailbone under,” says Steinhilber.
It can help initially to exaggerate the movement by rounding your lower back so that it touches the ground as your tailbone remains in place. Then, tilt your pelvis toward your ribs. Repeat these pelvic tilts forward and back 10 times.
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When performing other exercises, whether or not they require you to lie on your back, maintain the pelvic tilt position to ward off injury and make the workout more effective, TODAY.com previously reported.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
