You can promote men's health with a 20-minute dumbbell workout that includes compound exercises and high intensity training. Compound strength training involves lifting exercises that take your workout to the next level and save time, according to "Muscle and Fitness" magazine. These combined movements, along with high-intensity training, maximize working out your muscles simultaneously, while forcing you to maintain better balance and coordination.
Compound Exercises
Similar to kettlebell training, men's health benefits from exercises with dumbbells using compound moves to promote flexibility, power, stamina and maximum muscle growth. Compound dumbbell exercises also take less time because they combine lifting exercises. However, compound exercises are more complex, so spend enough time on each of them to perform movements properly. Use slow and controlled positive and negative movements, and try to complete at least two sets for each exercise, recommends "Muscle and Fitness." Use lighter weights if you're just starting out and work on developing your technique before adding heavier weights to your routine. Take 30 second breaks between sets to rest and to change weights, recommends "Muscle and Fitness." Perform compound exercises with dumbbells for 20-minute workouts to build muscle.
High Intensity Training
Combining compound dumbbell exercises with high intensity training, or HIT, during a 20-minute strength training session will maximize your workout. The notion of HIT began with Nautilus creator Arthur Jones in the early 1970s, according to BodyBuilding.com. Training at a high intensity level forces muscles to exert maximum strength to the point of muscle fatigue. Adding more weight and repeatedly fatiguing muscles is the most efficient way to gain muscle mass, according to BodyBuilding.com. It's important to increase resistance and reps with each workout, but perform only one to three sets. Men's compound health and exercise routines save time, so adding HIT to your strength training routine should be relatively easy.
Squat/Curl/Press
Perform two sets and 12 reps of squat/curl/press lifts during a 20-minute dumbbell workout. This compound lift works your thighs, biceps and shoulders, according to "Muscle and Fitness." Choose dumbbells you can lift over your head. From a standing position, bend down to perform a dead-lift, and in a continuous movement, lift the dumbbells and perform bicep curls while returning to a standing position. Then, continue by lifting the dumbbells straight overhead as you rotate your arms toward the front. Lower the weights to your shoulders as you rotate your arms back inward. Repeat the entire routine.
Bent-Over Row/Kickback
Use a bench or chair to perform two sets and 12 reps of bent-over row/kickback during a 20-minute dumbbell workout. Use one hand to support your weight while leaning over or to the side the bench. Using a heavier dumbbell, lift it straight up from the floor toward your rib cage and execute 12 even reps. Segue into using a lighter dumbbell and begin kickbacks. Keep your elbow close to your rib cage as you lift your forearm arm back and forth while holding the lighter dumbbell. After completing 12 sets, perform bent-over row/kickbacks on the opposite side.
Chest Press/Fly
Use a bench to perform two sets and 12 reps of chest press/fly during a 20-minute dumbbell workout. While lying on your back, lift your dumbbells straight above your head with arms fully extended, but keep your elbows soft. Squeeze your pecs together for a couple of seconds before slowly lowering the dumbbells out beside your chest. Segue into turning your arms out and lifting the dumbbells up through an imaginary arc until they meet above your body again. Bring the dumbbells back down to chest level and repeat the exercise.
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