15-minute Hex Dumbbell Workouts You Should Try

Do you struggle to find the time to go to the gym? You’re not alone. In this fast-paced world, fitting in a workout around your busy schedule can be tough, but thankfully, you don’t need to put hours into the gym to improve your health. 15-minute workouts can transform your physical and mental wellbeing, and with a pair of hex dumbbells, any room in the home can become your gym!

In this latest article, we thought we would take a look at some of the best 15-minute hex dumbbell workouts you should try…

Why are hex dumbbells so good?

Before we take a look at some of the best home workouts you can try, why are hex dumbbells so popular? These unique rubber dumbbells offer far greater performance compared to their round counterparts, providing superior stability that makes them ideal for a wide variety of exercises such as renegade rows and push-ups. Their rubber exterior also ensures added safety by reducing the impact and noise, and protecting your floor should you drop them.

The biggest benefits of hex dumbbells include:

• No rolling - Their hexagonal design means they stay in position during exercising and there is no rolling away, making them safer and easier to use.
• Versatile - Rubber dumbbells are also highly versatile and can be used for a variety of workouts, covering everything from strength and cardio to mobility and core work.
• Space-saving - Unlike large home exercise equipment, hex dumbbells are small and easily stored, making them ideal for smaller spaces.
• Protective - The rubber coating on these dumbbells helps to minimise the noise if they’re dropped as well as protect your floor from scratches.

What makes a great 15-minute workout?

A truly effective 15-minute workout session needs to hit three core categories: efficiency, intensity and simplicity. The idea of these workouts is to focus on compound movements, allowing you to work multiple muscle groups at the same time. 

For maximum effectiveness from your workout, you should:

1. Use moderate weights that challenge you, but still allow you to maintain good form.
2. Minimise rest between sets to maintain your heart rate.
3. Stay consistent each week. Short workouts are only effective when you do them regularly.
4. Make sure you warm up for a few minutes before undertaking any exercises.

Quick and effective 15-minute hex dumbbell workouts 

No matter whether you are looking to improve your cardio, build muscle, or tone up, these are some of the most effective hex dumbbell workouts you can do at home.

Full-body burn

This is a fantastic 15-minute workout if you are looking to build overall strength and boost your cardio fitness. To get started, you just need two hex dumbbells in a light to medium weight and will be doing three rounds of 40 seconds for each exercise with a 20 second rest in between. 

The exercises are:

• Dumbbell thrusters - Hold a dumbbell in each hand at shoulder height. Squat down deeply, then explode upwards, pressing both dumbbells overhead.
• Renegade rows - Start in a high plank with hands gripping your hex dumbbells. Row one dumbbell to your side, lower it, then row the other making sure to engage your core to prevent rocking.
• Goblet squats - Hold one dumbbell vertically at chest height (like a goblet). Squat down, keeping your back straight and knees tracking your toes, then rise.
• Dumbbell deadlifts - Stand with feet hip-width apart, dumbbells in front of your thighs. With a flat back, hinge at the hips and lower dumbbells down your legs, then return to a standing position.
• Burpees - Squat, place your hands on the floor, and jump your feet back into a plank, do a push-up (optional), jump your feet forward, and then leap up.

Upper body sculpt

This is a great workout for building and toning your arm, shoulder, chest and back muscles. For this exercise, you will need two medium-weight dumbbells, and you will be undertaking three rounds of each exercise, doing 15 reps per session with a 15 second rest in between. 

The exercises are:

• Arnold press - Start with dumbbells in front of your shoulders, palms facing you. As you press overhead, rotate your palms to face forward. Lower back in reverse.
• Bent-over rows - Hinge at the hips with the dumbbells hanging below your shoulders. Row both dumbbells to your ribs, squeeze your shoulder blades, then lower.
• Chest press - Lie flat on the floor, dumbbells in hand. Press them straight above your chest, then lower slowly.
• Lateral raises - With a dumbbell in each hand at your sides, lift both arms out to shoulder height, then slowly lower.
• Bicep curl to shoulder press - Curl both dumbbells to your shoulders, then press overhead. Reverse the motion.

Lower body strength

This is a great 15-minute workout to alternate with the upper body option, helping to strengthen your legs, glutes and lower body. For this workout, you will again need two dumbbells in a medium to heavy weight and will be doing three rounds of each exercise with a 20 second rest in between. 

The exercises are:

• Goblet squat - Hold one dumbbell vertically at chest height (like a goblet). Squat down, keeping your back straight and knees tracking your toes, then rise.
• Bulgarian split squats - Stand a few feet in front of a chair or bench and rest one foot behind you on it. Holding the dumbbells by your side, lower into a lunge and then rise. Repeat on both sides.
• Romanian deadlifts - This is similar to regular deadlifts, but you should keep your legs slightly straighter. Be sure to focus on hinging at the hips and pushing your glutes back.
• Dumbbell lunges - Holding the dumbbells at your sides, step forward into a lunge, lower your body, and then push back to a standing position.
• Sumo squats - Stand with your feet wider than your shoulders, toes turned out. Hold one dumbbell vertically with both hands and squat deeply before driving back up.

Core crusher

This is a great workout session to strengthen your core muscles and improve stability. For this routine, you will need one rubber dumbbell in a light to medium weight and will be doing three rounds of each exercise with a 15 second rest in between each one.

The exercises are:

• Weighted sit-ups - Lie on your back with knees bent and a dumbbell held at your chest or extended overhead. Perform a normal sit-up while maintaining control.
• Russian twists - Sit on the floor with your knees bent and heels lifted. Holding a dumbbell with both hands, twist your torso side-to-side, tapping the dumbbell near each hip.
• Dumbbell plank drag - Start in a high plank with a dumbbell beside one hand. Reach across to drag the dumbbell underneath you to the other side. Repeat, alternating sides.
• Toe touches - Lie flat, legs extended straight up. Hold a dumbbell in both hands and crunch upwards to touch your toes.
• Side plank - In a side plank position, hold a light dumbbell in your top hand and raise it to the ceiling, then lower it back down.

Cardio blast

If you are looking to burn fat and boost your cardiovascular fitness, then this is the perfect workout for you. You will need two light weight hex dumbbells and will be looking to do as many rounds as possible in 15 minutes.

The exercises are:

• Dumbbell snatches - From the floor, pull a dumbbell explosively overhead in one movement, keeping it close to your body.
• Jumping lunges - Holding dumbbells at your sides, perform alternating lunges while jumping to switch legs. 
• Squat to press - Squat with dumbbells at shoulder height, then drive up and press them overhead.
• Mountain climbers - In a plank position, drive your knees towards your chest rapidly, alternating legs while keeping your hips low and core tight.
• Dumbbell swings - Hold one dumbbell with both hands. Swing it between your legs, then power up using your hips to bring it to chest height.

Final thoughts

With these 15-minute home exercises, you can start transforming your body without the need for expensive gym equipment or lengthy sessions in the gym. Here at Rumoga, we’re on a mission to help our customers maximise their health and wellness through high-quality exercise equipment at affordable prices.

So no matter what your home workout routine might be, check out our full range of products today!