The Most Creative Dumbbell Workouts to Build Muscle and Burn Fat at Home

You don't need to go to the gym to exercise and burn and strengthen your muscles. To get really strong and slim, all you need is a set of weights, and these six creative dumbbell exercises. Each adds a fun and challenging element to your typical free-weight routine, either with exercises you've never tried before or with a change in pace that proves your strength.

Pick your goal, select one of these dumbbell workouts, do a proper warm-up, and then go hard. Your strength training at home has just leveled off. Note: If exercise does not indicate specific rest, take a breath as needed

1. Compound dumbbell training for the whole body

"When I think about exercising with limited equipment, I think about how can I get more for my money," says Kelvin Gary, C.P.T., CEO and owner of Body Space Fitness in New York City. To get more out of each movement, Gary combines movements to increase intensity and get different muscle groups to work together. Here's your workout that does exactly that.

Instructions: Perform 3-4 sets x 8-10 reps

• Staggered jump squat: Stand with your feet hip-width apart, holding a barbell in your right hand with your arm extended. Step back with your right foot and lift your heel off the ground, while squatting until your knees are bent at 90 degrees. Drive through the feet and explode on the ground, jumping as high as you can. Land as smoothly as possible, making sure to keep the dumbbell by your side at all times, without bending or collapsing on your torso. Reset the raised heel each time. Repeat for repetitions, then switch sides.
• Side Lunge and Press: Stand with your feet hip-width apart, holding a weight at shoulder level with your elbow bent. Take a lateral step to the left, bend the knee and turn to the hip, keeping the right leg straight. Push through the left foot to stand, while pressing the weight in the right hand over the head. Return the weight to the right shoulder and repeat for repetitions, then switch sides.
• Single Leg RDL Reach and Row: Stand with your feet hip-width apart, holding a barbell in your right hand with your arm extended. Slightly lift your right foot off the ground. Perform a Romanian Single Leg Deadlift (RDL) by slightly bending the left knee, twisting at the left hip, and reaching the weight in the right hand toward the left foot. Go as far as you can while keeping the chest proud and the spine neutral. From here, pull the right elbow into the rib cage to row the weight up, then extend the left knee and hip to stand. Repeat for repetitions, then switch sides.
• Renegade Row With Leg Lift: Enter a high plank position with your right hand holding a weight. Maintaining a strong board, dumbbell row to the rib cage while lifting your left foot off the ground. (Try to keep your hips firm by hooking the core.) Put your hand and foot down. Repeat for repetitions, then switch sides.
• Sit to spin Seated: Lie on your back, with your legs extended, holding a dumbbell to your chest with both hands. Perform a sit-up, bending your hips and knees, lifting your legs and torso off the floor. Do a Russian twist (turn on either side) with the dumbbell, then lower yourself to the floor. Repeat.
• Low to High Wood Chop: Stand with your feet hip-width apart. Holding a dumbbell in both hands, bring the outside of the right knee, the left heel off the ground, and the left knee to the right knee. Get up by driving on the right leg and briefly stop the weight on your chest. Then, turn to the left, changing the position of the foot so that the right heel is raised and the right knee is facing left. At the same time, press the weight on the head, on the left shoulder. Replace the weight in the center, both feet facing forward, before returning to the right knee. Repeat for repetitions, then switch sides.

2. Dumbbell training throughout the body

"This program is intended to make you move, learn and sweat," says Pierre Armand, C.P.T., instructor at The Fhitting Room. You will use only one weight in the first set of strength and two in the second. The final "fhix" is there to make sure nothing is left in the tank, "says Armand. To warm up, do good mornings, inchworms to do push-ups, and planks to do squats (also known as squat thrusters).

Force Set 1: Perform 1 set x 30 seconds each

• Single Arm Dumbbell Row (Right): Start in a staggered position, left leg forward, right leg back, hinged at the hips. Hold a dumbbell in your right hand with your palm facing you (neutral grip), arm extended. Weight from the row to the rib cage, the elbow is kept close to the torso. Slowly lower the weight down, extending your arm again. Repeat.
• Hang Hang One-Arm Dumbbell (Right): Stand with your feet hip-width apart, holding a weight in your right hand at your side. Hinge on your hips, sending your butt back like a deadlift, then forcefully extend your hips forward to stand up while pulling or wiping the weight off your right shoulder. Lower the dumbbell down and repeat.
• Single-Arm Dumbbell Press (Right): Stand with your feet hip-width apart, holding a weight at shoulder height. Lower your hips down and back slightly (not a full squat), then quickly drive through the feet to stand, pressing the weight on your head until your biceps is close to your ear. Lower the weight back onto your shoulder. Repeat.

Force Set 2 - Perform 4-minute AMRAP (as many rounds as possible)

• Double Dumbbell Rows x 5 Reps: Stand with your feet hip-width apart, holding a weight in each hand with your arms extended. Hinge at the hips, then paddle the weights to the rib cage, with your elbows close to your torso. Slowly lower the weights down, extending your arms again. Repeat.
• Double Hang Clean dumbbell x 3 reps: Stand with your feet hip-width apart, holding a weight in each hand with your arms extended. Hinge on the hips, sending the butt like a dead weight. Forcefully extend your hips forward to stand up while simultaneously pulling or cleaning the weights toward your shoulders. Lower the weights down and repeat.
• Double Dumbbell Press x 1 repetition: Stand with your feet hip-width apart, holding the weights at shoulder height. Lower your hips down and back slightly (not a full squat), then quickly drive through your feet to stand, pressing the weight on your head until your biceps are close to your ears. Lower weights back to the shoulders. Repeat.

Superset 1: Perform 2 sets x 30 seconds on, 10 seconds off

• Strict Double-Dumbbell Press: Stand with your feet hip-width apart, holding the weights at shoulder height with your elbows bent. Press the weight onto the head, keeping the core tight and the lower half stable, biceps by the ears. Slowly lower the weights to your shoulders. Repeat.
• Double Dumbbell Pause Squats: Stand with your feet hip-width apart, holding the weights at shoulder height with your elbows bent. Push your hips down and back to squat down. Hold for 2 seconds at the bottom, then drive through the feet to stand. Repeat.

Superset 2: Perform 2 sets x 30 seconds on, 10 seconds off

• Bridge pulse of a right leg: Lie on your back, knees bent, feet flat. Raise your left foot and hold your leg up. Drive through the right foot and squeeze your glutes to lift your hips toward the ceiling. This is your starting position. Lower and lift your hips down and up an inch.
• Bridge pulse of one leg to the left: Lie on your back, knees bent, feet flat. Raise your right foot and hold your leg up. Drive through the left foot and squeeze your glutes to lift your hips toward the ceiling. This is your starting position. Lower and lift your hips down and up an inch.

3. Training with central and cardiovascular dumbbells

If you love cardio but want more strength in your weekly routine, add this workout, created by Armand, to your lineup. It focuses on speeding up your heart rate, with core and full-body exercises mixed at all times. Start with good mornings, push-up inchworms, frog, and air squats for warm-up. "The last three minutes of work are designed to get the most out of your heart and lungs, challenging you to see if you have what it takes to complete the workout in its entirety," he says. Challenge accepted.

Tabata: 12 sets x 20 seconds on, 10 seconds off (6 minutes total)

• Oblique V-Up (Right): Lie on the left side, arms and legs outstretched. Using right obliques, sit down, forming a V at the top as the right arm reaches the feet. Lower your back down. Repeat.
• Dumbbell Weightlifting: Lie on your back, arms and legs outstretched, both hands holding a barbell. Sit up to the coccyx, raising your legs up, your knees straight, extending your hands to your feet. Lower your back down. (Bend your knees toward your chest at the top for a modification.) Repeat.
• Oblique V-Up (Left): Lie on the right side, arms and legs outstretched. Using left obliques, sit down, forming a V at the top when the left arm reaches the feet. Lower your back down. Repeat.

Force set 1: 2 series x 30 seconds on, 10 seconds off

• Dumbbell Press: Stand with your feet hip-width apart, holding the weights at shoulder height. Lower your hips down and back slightly (not a full squat), then quickly drive through your feet to stand, pressing the weights over your head until your biceps are close to your ears. Lower weights back to the shoulders. Repeat.
• Dumbbell Weight Row - Start in a hinge position, feet hip-width apart, weigh in right hand, arm extended down. Weight from the row to the rib cage, the elbow is kept close to the torso. Slowly lower the weight down, extending your arm again. Repeat.
• Play a game on the left side, then switch to the second game

Force set 2: 2 series x 30 seconds on, 10 seconds off

• Dumbbell Touchdown Jacks: Stand with your feet together, arms folded in front of you holding each end of a light dumbbell at your shoulders. Jump to lift the feet and simultaneously extend the arms, pressing the weight on your head, biceps by the ears. Jump feet together again and put weight on your chest. Repeat.
• Dumbbell Squat Pulses: Stand with your feet slightly wider than hip width, keeping the weights at shoulder height. Push your hips down and back to squat. Press up and down by raising and lowering an inch, staying low.

Force set 3: 2 series x 30 seconds on, 10 seconds off

• Alt Jack Knives: Lie on your back, arms and legs extended. Sit on the coccyx, raise the right leg and reach the left arm towards the right foot. Lower your back down. Repeat, lifting the left leg and reaching with the right arm. Keep alternating.
• Dumbbell Push-Ups: Lie on your back, arms and legs extended, holding a barbell with both hands. Sit on the tailbone, tuck your knees into your chest and bring your arms up and your weight to your shins. Lower your back down. Repeat.

Force set 4: 2 series x 30 seconds on, 10 seconds off

• Dumbbell Renegade Row Alt: Start in a high plank position, both hands on dumbbells. Hold a strong plank as you paddle your right hand into the rib cage, keeping your elbow close to your torso and your hips steady. Then put the right weight back down and repeat on the left side. Keep alternating.
• Dumbbell Plank Pull-Throughs: Start in a plank position, with a dumbbell positioned behind your hands and to the right side of your torso, in line with your navel. Keeping a strong plank, grasp the dumbbell with your left hand and pull under the body to the left side. Repeat on the right side. Keep alternating.

4. 40 minute full body dumbbell workout

You'll reach all the major muscle groups in this workout, scheduled by Mathew Forzaglia, C.P.T., creator of Forzag Fitness. Rest between 30 and 40 seconds between exercises. "It focuses on strength exercises, but keeping the body moving gives it a little conditioning aspect," says Forzaglia. "Not only [the shorter breaks] will give a greater response to burn fat, but this workout is also a very efficient way of training." More work in less time means you become stronger, faster.

Force Set 1: Perform 3 Sets

• Weight-Deficient Pushups x 10-12 Reps: Start in a plank position, each hand on a weight. Lower body to the ground, keeping a strong board. Push up. Repeat.
• Lateral dumbbell knee drive x 12-15 reps: Stand with your feet hip-width apart, holding a weight in each hand, arms down at your sides. Step right foot to the right, turning to the hip and bending the right knee with the knee and toe pointing forward. Keep your left leg straight. Drive through the right foot to stand, with the right knee coming in and going up toward the chest. Repeat for repetitions, then switch sides.
• Renegade Dumbbell Rows Alt x 10 Reps: Start in a high plank position, both hands on dumbbells. Hold a strong plank as you paddle your right hand into the rib cage, keeping your elbow close to your torso and your hips steady. Then put the correct weight back down. Repeat on the left side and continue alternating.

Force Set 2 - Perform 3 games

• Dumbbell Swings x 12 Reps: Stand with your feet hip-width apart, holding a weight in both hands down the sides. Hinge and push your hips back, bending your knees slightly as you bring the weights behind you. Drive through the feet and extend the hips forward to stand up from the hinge position, while balancing the weights at shoulder height. Let the weights bring you to a hinge position. Repeat.
• Seesaw Chest Press x 12-15 repetitions: Lie on the floor or on a bench, holding a weight in each hand, wrists on shoulders. Lower your right arm toward your chest, bending your elbow. As you press the right dumbbell up, start lowering the left dumbbell toward your chest. Continue to alternate, lowering one side while the other side presses up.
• Weighted Situps x 15 Reps: Lie on your back with your knees bent and your feet planted. Hold one or two weights to your chest or shoulders. Sit down, chest high on top. Slowly lower your back. Repeat.

Force Set 3: Perform 3 Sets

• Stepups x 20 reps: Stand in front of a chair, sofa, or bench, facing him and holding a dumbbell with both hands down the sides. Place one foot on the chair, sofa, or bench, then drive across the foot to stand. Slowly lower your back. Repeat for repetitions, then switch sides.
• Bentover Single Arm Row x 12-15 Reps: Start in a staggered position, left leg forward, right leg back, hinged at the hips. Hold a dumbbell in your right hand with your palm facing you (neutral grip), arm extended. Weight from the row to the rib cage, the elbow is kept close to the torso. Slowly lower the weight down, extending your arm again. Repeat.
• Skull Crushers x 12-15 reps: Lie on your back, your knees bent, and your feet planted, holding a dumbbell in each hand with your arms outstretched and your wrists over your shoulders, palms facing each other. Bend your elbows, bringing weights to your face. Extend your elbows, bringing your wrists over your shoulders. Repeat. Keep your elbows on your shoulders at all times.

5. 20 minute lower body dumbbell workout

Try to tackle these supersets with zero rest between movements, says Forzaglia, who designed the workout. (Break between sets as needed). "For the first three exercises, focus on hitting the muscle with more weight and fewer repetitions," he says. "Then the rest of the training focuses on adding volume with more repetition." You'll also work in multiple planes of motion to hit your hamstrings, glutes, and quads effectively.

Force set: perform 4 series

• Sumo Box Squats x 8 reps: Begin to stand in front of a chair, sofa, or bench, with your feet slightly wider than hip width, toes pointing slightly outward, holding a weight in each hand, arms outstretched toward down in front of the body. Push your hips down and back to squat down until your butt hits the chair, sofa, or bench lightly. Drive through the feet to get up. Repeat.

Superset 1: Perform 3 series

• Romanian Deadlift x 8 Reps: Stand with your feet hip-width apart, holding a dumbbell in each hand, facing down in front of you, palms facing you. Hinge at the hips, sending the butt back, maintaining only a slight flex in the knees. Drive through the feet to stand up again, extending the hips. Repeat.
• Bulgarian Squat Split Split x 8 reps on each side: Start by standing in front of a chair, sofa or bench, looking away and holding a weight in each hand down the sides. Place one foot on the chair, sofa, or bench behind you. Make sure you are far enough away from the object that the front knee can bend 90 degrees. With a high stance and a tight core, bend the front knee and lower so that the rear knee drops to the floor. Drive through the front foot to back up. Repeat for harvests, then switch sides.

Superset 2: perform 3 series

• Side Lunges x 10 reps on each side: Stand with your feet together, holding a dumbbell in each hand with your arms down at your sides. Pass the right foot out, bending the knee and sending the hips back, keeping the left leg straight. Drive through the right foot to stand up, feet come together. Repeat for repetitions, then switch sides.
• Gun Squats x 10 reps: Stand with your feet together, holding a weight in each hand (or a weight on the chest with both hands), elbows bent, and shoulder weights. Raise your left foot, leg extended in front of you. Send your hips down and back to squat down on your right leg. Drive through the foot to stop. Repeat. To modify, start in front of a chair, sofa or bench and go down to the seat with one leg.

Superset 3: perform 3 sets

• Weighted stepups x 10 reps on each side: Stand in front of a chair, sofa, or bench, holding a weight in both hands, elbows bent with the weight on your shoulders. Place one foot on the chair, sofa, or bench and drive through the foot to stand up. Slowly lower your back. Repeat for repetitions, then switch sides.
• One-leg hip push x 12 reps on each side: Sit on the floor in front of a chair, sofa, or bench with your knees bent and your feet planted. Put a weight on your right hip. Lift so that the edge of the chair, sofa, or bench hits just below the shoulders, then lift your left leg off the floor. This is your starting position. Drive through the right foot and squeeze the glutes to lift the hips toward the ceiling, the thigh parallel to the floor. Slowly lower your hips down and repeat the repetitions, then switch sides.