Build Muscle and Strip Fat With This 30 Minute Dumbbell & Chin Up Bar Routine

While I love to train with "odd objects" such as sandbags and kegs, I know that for some people that's just not possible (although I really doubt that!) and some guys just want a workout that they can do with minimal equipment in minimal time.
Even as a dude that does this for a living, I'm actually in the same boat - I hate training for more than 45 minutes, and rarely go over 30 minutes in my strength & conditioning sessions.
I like to get in and get out, and I have a feeling that more people are like me than not when it comes to this.
Lets face it, our lives are getting busier and busier, but thats no excuse for being weak and out of shape! The problem that most people face is that they believe that have to spend "an hour with weights" and then do 45 minutes of "cardio" 5 days a week to see results - but that is just NOT TRUE! If you're doing total body workouts, using big compound movements with minimal rest, you'll be incredibly surprised as to just how much work you can get done in 30 minutes or less.
You need to pick and choose your movements carefully - that means pull ups and not arm curls, push ups and not pec deck flyes, military presses not lateral raises - big, heavy (relative) movements that work a lot of muscle mass.
To give you an idea of what i'm talking about, here's a sample session from the warm up to a final "finisher" using just your bodyweight and a pair of adjustable dumbbells.
Warm Up: we're not talking walking on a treadmill here, but we want to do something that will get our heart rates up, lubricate the joints, and use movements that will get us ready for the workout ahead.
1.
Jump Rope or Jumping Jack Series x 2 minutes If you can't jump rope or don't have the ceiling space, try this jumping jack series; switching movements every 30 seconds - regular jumping jacks (fast and snappy!) - X Jacks - cross your arms and legs - split jacks aka ali shuffles with your hands on your hips - long striders - same as above, but now with alternate arm & leg action 2.
Push Ups x 15 3.
Mountain Climbers x 20 (10 ea side) 4.
Squats x 20 5.
Reverse Lunges 20 (10 each side) When first performing this workout, go through the above warm up just once, but as you get in better shape try to build up to 2 sets.
The warm up is not just a warm up, but actually part of the training session and a great way to slowly build up work capacity over time.
Ok, on to the workout! This workout will have a total of 2 supersets and then 1 finisher at the end.
You will only rest after each super set (60-90 seconds tops!) .
So just in case you're confused, it will go like this a1) a2) rest a1) a2) rest a1) a2) rest (change weights on dumbbells) b1) b2) rest b1) b2) rest (change weight on one dumbbell) c) rest c) rest workout over! Be sure to use perfect form, but don't be afraid to go up in weight once you can get in all your sets and reps - you have to be constantly challenging yourself to make progress! a1) dumbbell clean and press (2 hands) 3x5 With the dumbbells between your legs, squat down and clean the weight to your shoulders and drive the weights overhead.
Return to the floor and clean the dumbbells for each rep.
-no rest- a2) pull ups 3x sub max reps (stop 1-2 short of failure) The ultimate back developer, pull ups supersetted with clean and presses will send your heart rate through the roof and have your grip and lats screaming! b1) dumbbell reverse lunges 2x8-12 (each leg) Holding a heavy pair of dumbbells at your sides, be sure to maintain a flat back keep those shoulders retracted.
Step straight back and get a full range of motion.
You'll be doing these in alternating fashion, so shoot for a total of 16-24 reps.
- no rest - b2) hip pop ups 2x sub max reps Laying on your back with your heels on a bench or box and legs bent at 90 degrees, drive your hips to ceiling (pause at the top) and slowly return to the floor.
As you get stronger, switch to the single leg variation...
these will destroy your calves, hamstrings and glutes, especially when supersetted with reverse lunges! c) one arm dumbbell swings 2x15-20 Finally you're going to finish the workout with 2 sets of high rep dumbbell swings...
be sure to keep your arm straight and back flat.
Sit back and drive through your heels to power your hips through the movement.
This is just a sample training session, but you can definitely see how you can get in a kick ass session in 30 minutes or less.
Now go kill it!