If you don't have the time, space, or equipment, you've found the perfect workout for you. Created by trainer Rhiannon Bailey (opens in new tab), this is a full-body workout designed to help you build toned muscles without spending hours lifting at the gym. If you want to get in shape, this is a workout worth bookmarking. Read more

All you need for this workout is one of the best dumbbells you can adjust. If you don't have dumbbells, you can use kettlebells. Remember that the right weight for you should feel difficult by the last few reps, but not impossible.

If you are new to exercising or returning to exercise after an injury, it is recommended that you check your form with a personal trainer before adding weight or reps to avoid risk of injury.

If you like to see things written down, take a look at the 30-minute workout. Exercises are performed for 45 seconds and rest for 15 seconds. If you want to do it harder, skip the rest and do it for the entire 60 seconds. If you want to do it easier, do it for 30 seconds and rest for 30 seconds. Perform a total of 5 rounds.

To perform goblet squats, stand with your feet a little more than shoulder-width apart. Imagine that you are standing on a clock face, with your toes pointing toward 11 o'clock and 1 o'clock. Place a kettlebell or dumbbell on your chest and hold it under your chin. To begin squatting, bend at the knees and hips as if you were sitting on a chair directly below you. As you squat, push your knees outward and through the middle of your toes.

As you squat, push your chest out, keep your eyes straight ahead and your back flat, so that you do not hunch over or round your spine. Keeping your knees in line with your feet and your back flat, squat down as low as possible and push with your feet to stand up to the starting position. Click here to learn how to squat.

To perform the dumbbell snatch, first place a dumbbell in front of you. Squat down and grab the dumbbells with one hand, keeping your back flat. Once you have the dumbbells in your grasp, explode the dumbbells up over your head in one fluid motion while inverting the dumbbells. At this point, keep your elbows high and push the dumbbells up with straight arms.

Lower the dumbbells in a controlled manner, switch to the other hand, and do the same on the other side. Alternate sides during training.

In this bent-over row, lift the dumbbells with both hands. Bend your knees slightly and extend your back. Slowly and with control, bring the dumbbells toward your chest, hinging your elbows. The movement should be done from the back and shoulder muscles, not from the arms. Pause at the top of the movement and lower the dumbbells back to their original position.

To perform a reverse lunge, start on an exercise mat with feet shoulder-width apart and dumbbells in each hand. With both feet shoulder-width apart and hips facing forward, step your right or left foot backward.

Keeping your spine perpendicular to the floor, lower your body to the ground until both feet are at a 90-degree angle. The front knee should be over the front ankle and the back knee should be under the hip. Push back to the original position from the back leg and do the same on the opposite side.

For detailed instructions and variations, see How to Lunge. [Hold dumbbells with both hands, palms facing inward. With upper arms fixed, shoulders relaxed and back straight, exhale and bend elbows to raise dumbbells to shoulders. Inhale and lower the dumbbells back to their original position. This is one rep. Do this while keeping your elbows close to your torso. If your elbows tend to flare out, lighten the load.

This is the result of this fitness writer performing biceps curls every day for one week.

To perform a plank transfer, grab one moderately heavy dumbbell and place it in front of you in a horizontal lying position. The left hand should be placed slightly in front of and to the right of the dumbbell. The right hand should be placed directly across from the left hand, with the shoulders aligned directly above the wrists. Stand back and on your toes as if doing a push-up. Draw in your navel, engage your glutes and quads, and keep your spine neutral.

Without shifting your hips, raise your right hand off the floor, reach down, grab a dumbbell with your right hand, and pull it to your right side. Be careful not to let the hips rise or fall toward the floor. Lift your left hand off the floor, reach down, grab the dumbbell with your left hand, and pull it to your left side. Alternate sides.

This is resistance training, which is designed to build muscle and strength by adding weight in the form of dumbbells. The rest periods are short so the muscles can recover gradually and go into the next set with good form and power. If you remove rest, you may need to drop the weight by the last few circuits, but heavy dumbbells and good form are what promote muscle growth.

Weight training can increase metabolism, reduce weight, strengthen bones, and build muscular endurance for an overall reduction in body fat. This workout targets most of the major muscle groups in the body, making it a good workout to add to your repertoire whether you're just starting out or are an experienced exerciser. It is also a good workout to get some sleep in January, when the gym tends to be busier.

Looking for more workout inspiration? Here are five kettlebell exercises that are great for building muscle and strength, and nine exercises that are great for strengthening your quads. We also have a kettlebell workout that will give you a full-body workout in just 3 movements and 25 minutes.