This 20-Minute Core and Conditioning Workout Delivers an Instant Abs Burn

Hitting that end-of-January motivation slump—or just want to spice up your routine with fresh moves? Meet the quick-yet-intense dumbbell workout that will jolt you and your body back to life.

This full-body workout is pulled straight from trainer Alexandra Mack’s Dumbbell Burn plan in the Women’s Health+ Build & Burn series. The workout is centered around functional strength training with a sneaky cardio edge, featuring powerful moves that light up your muscles and quietly spike your heart rate, all with just a pair of dumbbells.

You’ll cycle through compound lifts, athletic jumping exercises, and a core-crushing finisher that build muscle. Translation: you’re getting stronger, sweatier, and more confident with every round. Let’s get into it.

Try Mack’s full Dumbbell Burn program

20-Minute Dumbbell Core And Conditioning Circuit

Instructions: Move through Set 1 by performing each exercise for 30 seconds, followed by 30 seconds of rest. Repeat three times before advancing to Set 2. Follow the same pattern for Set 2. Rest for a full minute between sets (or longer if needed). Craving extra challenge? Tack on three 30-second sets of weighted jumping jacks, resting for 30 seconds in between, as a finisher.

Set 1

Squat To Press

How to:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Lower into squat.

2. As you stand, drive through heels and press dumbbells overhead in one smooth motion. Lower weights to shoulders to return to start.

You get access to all three exclusive Build & Burn plans—with video tutorials, downloadable PDFs, and so much more—when you sign up for a Women’s Health+ membership.

Skater

How to:

1. Stand with feet hip-width apart. Jump to one side, landing on that foot with a soft bend in the knee while you sweep the opposite foot behind you.

2. Push off the foot on the floor to hop back in the other direction, switching legs and arms as you move.

3. Continue alternating side to side.

Single-Arm Snatch

How to:

1. Stand with feet wider than shoulder-width apart and a dumbbell on floor between feet. Hinge at hips and bend knees slightly to grab dumbbell with one hand, keeping back flat and chest up.

2. Drive through legs to explode up, pulling dumbbell up like a zipper and punching it overhead in one motion so arm is fully extended.

3. Pause, then reverse movement to lower weight back to floor with control.

4. Repeat on other side and continue alternating.

Mountain Climber

How to:

1. From high plank with hands under shoulders and body in straight line, drive one knee toward chest, then switch legs quickly to bring other knee forward.

2. Continue alternating as fast as you can while keeping hips low and core braced.

Set 2

Swing

How to:

1. Stand with feet slightly wider than shoulder-width apart and hold one dumbbell with both hands.

2. Hinge at hips and hike dumbbell back between legs while keeping spine neutral.

3. Drive hips forward to snap dumbbell forward as you stand, letting dumbbell float up to chest height.

4. Let weight fall back down between legs as you hinge hips back and repeat motion in smooth, continuous rhythm.

Standing Toe Tap

How to:

1. With torso hinged forward, extend one leg behind you to tap toe on floor while keeping bodyweight on standing leg, then bring rear foot back under you.

2. Repeat with speed for 15 seconds, then switch sides.

Try Mack’s full Dumbbell Burn program

Slam And Lateral Step

How to:

1. Stand with feet hip-width apart and hold one dumbbell with both hands.

2. Lift weight overhead and raise heels, then drive dumbbell down toward floor with force, bending knees and hips as if you are going to “slam” it on floor.

3. Take a step to the side, then stand to return to starting position, and repeat slam and step in other direction.

Sprawl

How to:

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs.

2. Squat down and place DBs on floor, then, while still holding DBs, jump feet back into high plank position.

3. Then jump back into squat and return to standing with weights.

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