ActiveWorkoutsOne weight and 20 minutes to build lower body strength and core stabilityYou can use any type of weight for this workoutWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsOne weight and 20 minutes to build lower body strength and core stabilityYou can use any type of weight for this workoutWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
You can use any type of weight for this workout
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
There’s nothing more frustrating than finding a good lower body workout only to realise you don’t have the righthome gym equipment. If this sounds familiar, then this workout is for you. Not only does it target the entire lower body, but you can use any single weight that you have at home – whether that beone dumbbell, akettlebell, or even just a oneweight plate– whatever you’ve got it will work.
A nice thing about this strength workout is that you’re doing exercises for time, rather than a set amount of reps. This can be good for beginners as it allows you to take your time and focus on doing each exercise properly with good form. Whereas a set amount of reps can sometimes cause people to rush and just focus on moving weight, rather than creating that mind-muscle connection, which can improve the quality of the exercise. TheInternational Sports Sciences Associationalso notes that timed sets can also add an element of cardio to your workout, making them good for muscle endurance.
From the six exercises below, you’re going to pick five for your workout. You’ll then do each one for 45 seconds, with a 15 second rest in between each one, and you’re aiming to complete a total of three rounds. Remember, use your timed set to focus on quality over quantity. Here’s your workout:
We’ve got plenty of other workouts that just use one weight too: like thisone dumbbell full-body workoutthat only has six exercises, or thisone dumbbell chest workout. Remember, you can always substitute a dumbbell for another free weight instead, so don’t let it put you off if you don’t own the specific piece of equipment.
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Today’s best kettlebell dealsGoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$16.99$12.73ViewSee all pricesONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.64ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best kettlebell deals
GoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$16.99$12.73ViewSee all pricesONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.64ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl
GoFit Kettlebell Vinyl
$34.99View
$34.99
$34.99
See all prices
CAP Barbell Kettlebell$16.99$12.73ViewSee all prices
CAP Barbell Kettlebell$16.99$12.73ViewSee all prices
CAP Barbell Kettlebell
CAP Barbell Kettlebell
$16.99$12.73View
$16.99$12.73
$12.73
See all prices
ONNIT Primal Kettlebell$42.95ViewSee all prices
ONNIT Primal Kettlebell$42.95ViewSee all prices
ONNIT Primal Kettlebell
ONNIT Primal Kettlebell
$42.95View
$42.95
$42.95
See all prices
Apex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025
Apex adjustable kettlebell$69.99$46.07ViewSee all prices
Apex adjustable kettlebell
Apex adjustable kettlebell
$69.99$46.07View
$69.99$46.07
$46.07
See all prices
Deal endsMon, Jan 20, 2025
Deal endsMon, Jan 20, 2025
Deal endsMon, Jan 20, 2025
GYMENIST Kettlebell Neoprene$12.99ViewSee all prices
GYMENIST Kettlebell Neoprene$12.99ViewSee all prices
GYMENIST Kettlebell Neoprene
GYMENIST Kettlebell Neoprene
$12.99View
$12.99
$12.99
See all prices
Amazon Basics Cast Iron Kettlebell$22.64ViewSee all prices
Amazon Basics Cast Iron Kettlebell$22.64ViewSee all prices
Amazon Basics Cast Iron Kettlebell
Amazon Basics Cast Iron Kettlebell
$22.64View
$22.64
$22.64
See all prices
Kettlebell Kings Adjustable Competition$330$299ViewSee all prices
Kettlebell Kings Adjustable Competition$330$299ViewSee all prices
Kettlebell Kings Adjustable Competition
Kettlebell Kings Adjustable Competition
$330$299View
$330$299
$299
See all prices
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
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