Working out regularly can help you achieve your fitness goals and stay healthy. But not everyone has the time or resources to go to the gym every day. If you have a single dumbbell and just 10 minutes to spare, you can still get in a great workout.

Here are 6 workouts that only require 1 dumbbell and will take just 10 minutes to complete.

1. Dumbbell Goblet Squats

This exercise is excellent for toning your glutes, quads, and hamstrings. Stand with your legs shoulder-width apart and hold the dumbbell between your hands close to your chest.

Squat down with your knees bent and your back straight, as if you are sitting on a chair. Hold this position for a few seconds, then stand up again and repeat for 10 reps.

2. Dumbbell Lunges

Lunges are a great way to work your lower body muscles like your glutes and quads. Hold the dumbbell with both hands and step forward with your left foot while bending your knee.

Lower your body until your left thigh is parallel to the ground and your right knee is almost touching the floor. Hold the position for a few seconds before stepping back and repeating with your right leg. Do 10 reps on each leg.

3. Dumbbell Single-Arm Row

This exercise targets your back muscles, biceps, and shoulders. Stand with your feet shoulder-width apart and grip the dumbbell in your right hand. Bend your knees slightly and bend your upper body forward at the waist.

Keeping your back straight, pull the dumbbell up toward your chest until your elbow is level with your body. Pause for a second, then slowly lower the dumbbell back down. Do 10 reps on each arm.

4. Dumbbell Thrusters

This exercise targets your whole body, including your legs, core, and shoulders. Hold the dumbbell with both hands and lift it above your head.

Lower yourself into a squatting position, then explosively stand up while using the momentum to lift the dumbbell above your head. Lower the weight back down and repeat for 10 reps.

5. Dumbbell Chest Flyes

This exercise is great for strengthening your chest muscles. Lie flat on your back with your knees bent and your feet on the ground. Hold the dumbbell with both hands and lift it above your chest.

Slowly lower the weight out to the sides of your body until your arms are extended. Pull the weight back up above your chest and repeat for 10 reps.

6. Dumbbell Romanian Deadlifts

This exercise targets your hamstrings, lower back, and glutes. Stand with your feet hip-width apart and hold the dumbbell with both hands in front of your thighs.

Slightly bend your knees and lower the weight as you bring your hips back and down until your upper body is parallel to the floor or until you feel a good stretch in your hamstrings. Push through your heels and lift back up to standing position. Repeat for 10 reps.

Conclusion

These 6 exercises can help you get a full-body workout in just 10 minutes with only one dumbbell. Incorporate them into your fitness routine and gradually increase the weight of your dumbbell as your strength improves.

Remember to always warm up and cool down before and after your workout.