You don't need to spend hours at the gym to see results! Sometimes, a quick 15-minute routine is all you need to meet your fitness goals, like this three-move light dumbbell workout.
For this session, grab a pair of light dumbbells. If you're at the gym, use the dumbbells available, but for home workouts, investing in adjustable dumbbells can be a great option as they combine multiple weights and save space.
According to Alexia Clark, the coach behind this routine, "It's amazing how effective a full-body workout can be in a short amount of time, not only physically but also mentally. We all have 10-15 minutes to do SOMETHING, and it will improve our mood, give us more energy, and boost our metabolism."
To try this routine, perform 10 to 15 reps of *crawl renegade squat curl*, then move directly to 10 reps on each side of *side plank press*, followed by 40 to 60 seconds of *dumbbell alternating leg raises*. Repeat this sequence five times, resting as little as possible between moves.
If you're unfamiliar with some of these exercises, don't worry. Clark explains each of them in her video below, helping you master the technique to avoid injury and get the most out of your workout.
WATCH ALEXIA CLARK'S THREE-MOVE DUMBBELL WORKOUT
This session includes compound exercises—movements that engage multiple muscles at once—to work the upper body, lower body, and abs with just three moves. For example, the *crawl renegade squat curl* works your back muscles as you row the dumbbells towards your body, then engages your legs as you drop into a squat before tiring out your arms with a bicep curl.
This move also provides a complete core workout, as your central muscles keep your spine straight and stable—not bad for one move! Additionally, Clark emphasizes the physical and mental benefits of exercise.
Research published in *The Primary Care Companion to The Journal of Clinical Psychiatry* shows that regular exercise can reduce anxiety and depression while improving mood. So, even if you only have a few minutes, it's usually worth fitting some activity into your day. If you want to work out for happiness but are short on time for a long session, these five-minute workouts can build your muscles, work your heart, and improve your mood.
