In 20 minutes, this dumbbell exercise builds full-body strength.

When you're short on time, nothing beats a full-body exercise like this personal trainer's 30-minute dumbbell program.

It was founded by personal trainer Mikala Czubak (Fitbymik), who has over 10 years of fitness industry experience and a Bachelor's degree in kinesiology.

All you need is a yoga mat and medium-weight dumbbells. Choose fixed-load weights or the finest adjustable dumbbells to swiftly modify the load.

These programmable weights are perfect for at-home workouts since you can progressively raise the load as you become stronger, which is part of progressive overload training.

With this no-repeat workout, work for 45 seconds and rest for 15. It's low-impact and doesn't involve leaping, so it won't bother your apartment neighbor.

Strength training requires solid form. This maximizes your exercise and reduces injury. Hence, study Czubak's moves before copying them.

Warm-up and cool-down before exercising. Czubak's exercise involves both. To prepare and recuperate from the workout, follow these.

Low-impact activities are better for joints. These activities improve fitness without stressing your knees, hips, and ankles like jogging or jumping.

With so many choices, choosing a post-workout protein drink may be difficult. Luckily, Fit&Well has analyzed the top protein powders for weight reduction to help you discover low-fat choices for lean muscle.