{"id":57709,"date":"2026-08-24T05:00:00","date_gmt":"2026-08-24T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57709"},"modified":"2026-08-21T20:06:15","modified_gmt":"2026-08-21T18:06:15","slug":"15-min-dumbbell-metabolic-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-dumbbell-metabolic-strength-workout\/","title":{"rendered":"Workout of the week: 15-min dumbbell metabolic strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ dumbbell metabolic strength workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n

<\/div>\n\n\n\n

They say good things come in pairs, and when it comes to training, a pair of dumbbells can take you a long way.<\/strong> If you want a break from machine-based workouts and fancy something more dynamic, challenging, and effective, this session does exactly that.<\/p>\n\n\n\n

Get ready to take on this dumbbell metabolic strength workout<\/strong>. You\u2019ll perform 3 exercises<\/strong> following a 22-16-10-8-16-22 rep scheme<\/strong> over 6 rounds<\/strong>. With little to no rest between sets, this session should take you only 15 minutes to complete<\/strong>. <\/p>\n\n\n\n

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  1. Dumbbell goblet squat<\/li>\n\n\n\n
  2. Dumbbell swing<\/li>\n\n\n\n
  3. Dumbbell Romanian deadlift<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s do this!<\/strong><\/p>\n\n\n\n

    \"blog<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 3 exercises <\/li>\n\n\n\n
    • 22-16-10-8-16-22 reps<\/li>\n\n\n\n
    • 6 rounds<\/li>\n\n\n\n
    • Little to no rest<\/li>\n\n\n\n
    • 15 minutes <\/li>\n\n\n\n
    • Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      6 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 \u2013 DUMBBELL GOBLET SQUAT<\/h3>\n\n\n\n

      22-16-10-8-16-22 reps<\/strong><\/p>\n\n\n\n

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      • Stand tall and hold a dumbbell vertically, putting your hands below the top of the weight. <\/li>\n\n\n\n
      • Place the dumbbell against your chest and keep it there throughout the whole movement. <\/li>\n\n\n\n
      • Squat, keeping your core tight and back upright. <\/li>\n\n\n\n
      • Get back up, placing the strength on your feet during the movement.<\/li>\n\n\n\n
      • Repeat. <\/li>\n<\/ul>\n\n\n\n
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