For busy professionals looking to get in a quick, intense workout in order to stay in shape despite a busy schedule, dumbbells workouts may be the way to go. This is because dumbbells allow you to create workouts based on any goal you wish to achieve.

Many busy individuals often choose bodyweight training in order to stay in shape. Bodyweight training is great, however in order to achieve strength and size goals, workouts need to be slightly longer, and more time needs to be spend on learning new, technical, and challenging exercises.

This is not the case with dumbbell training. Want to lose fat? Just perform high intensity circuit training. Want to gain muscle? Eat a little more, rest a little more, and lift a little heavier. Want to get stronger? Simply aim to increase the weight you use while lowering the repetitions you perform.

As you can see, it just takes very simply changes in order to create a program based on your goals.

Specific Movements for Busy Professionals

In order to save time while getting the most out of your workouts, you want to choose compound and hybrid movement. Compound movements are exercises that train more than one muscle group. Examples include the floor press, front squat, anddeadlift.

Hybrid movements are actually two or more dumbbell movements put together to develop a uniquely new one. One of the toughest hybrid movements is the clean, front squat, and press. This one movement trains 90% of you entire body.

Because you’re recruiting so much muscle during compound and hybrid movements, the exercises are perfect for fat loss, mass gain, and increases in strength. And to get even more out of yourdumbbell workouts, you can pair up the exercises with bodyweight movements.

In fact, such a program does exist. It’s known as the Gladiator Body Workout, which combines bodyweight and dumbbell exercises to develop 6, 4-week training programs to help dramatically change your body. Click here for more information.