You only need two dumbbells and this ‘giant-set’ workout to score big upper body gains

When you have a lack of time to train panic can set in that all your hard-earned gains are going to waste away. Firstly, not true and, secondally, just because you don’t have time for a full-blown session doesn’t mean you have to sack off training altogether. What you need is a speedy session with minimal equipment, and this giant-set upper body workout has got you. Just grab a pair of dumbbells and get ready for 20 minutes of solid work.

For those who don't know, giant sets are basically the big brother of supersets , where you perform four or more exercises back-to-back with little to no rest in between, guaranteeing a serious pump afterwards. They can build muscle, boost muscle endurance, and improve your overall fitness levels by elevating your heart rate in a short space of time. That being said, they can also be a one-way ticket to fatigue and overtraining , so it's important you utilise them properly and don't do them all the time.

In order to avoid fatigue, this workout includes 30-second rests between each exercise (if you need slightly longer though, then do). Work your way through the four exercises, aiming for 8-12 reps for each, followed by your 30-second break in-between. Once you’ve finished an entire round, rest for 90 seconds, before trying to complete four more rounds in total. Here’s your workout:

• Alternating Arnold Press (perform kneeling or on a weight bench)
• Renegade Row
• Alternating Upright Row (perform kneeling or standing)
• Zottman Curl
• Dumbbell Halo

If you need a similar workout, but this time for your lower body, then give this 20-minute superset session a try, another one that'll get your heart pumping and help your muscles work for longer. Alternatively, if it's more upper body workouts you're after, we've got plenty! Here's a 30-minute one that's great for beginners looking to build muscle, or if it's just your biceps and triceps you want to give some TLC too, then try this three-move workout from HYROX Master Trainer, Jake Dearden.