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I tried this 15-minute dumbbell arm workout, and now I won’t ever need the gym again

I don’t always have hours to spend at the gym or working out at home, even with the best intentions. So when I’m short on time, what I really need is a quick blast that’ll train my muscles and help me get stronger.


Even if you’ve switched to exercising at home, so you don’t have to commute to the gym, between work and social events, it’s hard to dedicate time to a workout using a set of the best adjustable dumbbells like I used to.


Then I came across Fraser Wilson’s 15-minute dumbbell arms workout on YouTube. He’s a personal trainer well-known for short, practical, muscle-building at-home routines.

Wilson’s videos are incredibly popular—this session has racked up almost 5.5 million views—though it’s easy to see why. But how much can you really achieve in just 15 minutes? As it turns out, a lot, actually.


He uses a technique known as High-Intensity Resistance Training (HIRT), where the aim is to keep the intensity up throughout the routine with only a few short breaks between moves.


This is similar to High Intensity Interval Training (HIIT). However, the focus here is on strength exercises like dumbbell curls, overhead extensions, hammer curls, and a few bodyweight moves like diamond push-ups.



While they don’t have as much versatility in the weight range, they are a ten dumbbell set in one, they do offer the heaviest weight plate we tested at 55lbs (25kg). They are also pretty compact and would be best for serious trainers who have limited space. 


They certainly look the part despite the grey plastic-looking barbell, which lowers the tone slightly and they have a hand-hold that feels like it is moulding into your hand as you perform an exercise. 


For a weight adjustment you simply press a little red safety button on the top of the barbell and turn the single weight dial at the end of the dumbbell at the same time – a click tells you when it’s complete. The weight cannot be changed without both of these actions. The weights are evenly distributed along the barbell but sadly they do rattle a bit when removing/inserting them into the cradle and also when performing exercises.  

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