If you're short on time, especially during the busy holiday season or transitioning back into your regular schedule, maintaining your fitness goals can seem daunting. Fortunately, a 20-minute dumbbell-only workout can effectively help you build muscle and raise your heart rate. This efficient routine ensures you stay on track without needing to commit extensive time daily.

All you need to get started is a set of adjustable dumbbells, which are highly recommended for home workouts. These versatile weights save space by combining multiple weights into one set, allowing you to quickly change the load between exercises. As you grow stronger, you can easily adjust the weights to continue challenging your muscles.

Find a suitable space in your home, roll out a yoga mat, and follow the workout session from the team at Centr, the fitness app developed by Chris Hemsworth. The routine is led by Luke Zocchi, Hemsworth's personal trainer, and Maricris Lapaix, who demonstrate each exercise with precision. Their guidance ensures you perform each move correctly and effectively.

This workout combines strength exercises with heart rate-raising intensity, known as high-intensity resistance training (HIRT). HIRT involves pushing your muscles hard for short periods, taking brief rests, and moving on to the next exercise. This method not only builds muscle but also keeps your heart rate elevated, maximizing your workout efficiency.

Centr's Hybrid Strong program is a six-week regimen that includes three new HIRT workouts each week alongside dedicated cardio sessions. This program offers flexibility by allowing you to choose between treadmill workouts or equipment-free cardio classes. It's designed to help you kickstart the new year with a focused approach to fitness.

Balancing a busy schedule with fitness goals is achievable with the right approach. This 20-minute dumbbell workout, combined with Centr's expert-led programs, provides an effective solution for building muscle and boosting your metabolism. Whether you're using adjustable dumbbells or opting for free online sessions, staying consistent will help you reach your fitness objectives.