20-Minute Full-Body Dumbbell Workout

full body dumbbell workout


There are a lot of benefits that come with having a fit and healthy body. Not only does it make you look great, but it also makes you feel great. And, if you’re looking for an easy and convenient way to get in a good workout, then you should try using dumbbells.

Dumbbells are one of the most versatile pieces of equipment that you can use in your home gym. They allow you to do a wide variety of exercises that target every muscle group in your body. Plus, they’re very affordable and easy to store.

In this article, we will provide you with a 20-minute full-body dumbbell workout that you can do at home. We will also give you some tips on how to get the most out of your workout.

Before we get started, please note that this workout is designed for beginners. If you’re a more experienced lifter, then you can increase the weight of the dumbbells that you use.

The Workout:

A woman holding a camera

This 20-minute full-body dumbbell workout consists of four different exercises. Each exercise is to be performed for one minute followed by a 30-second rest period. You will need a set of dumbbells for this workout. We recommend using 5-10 pound dumbbells, but you can use whatever weight you feel comfortable with.

Start by standing with your feet shoulder-width apart and your toes pointing forward. Hold the dumbbells in front of you with an overhand grip. Bend at the knees, push your butt back, and lower yourself until your thighs are parallel to the ground. Then push yourself back up to the starting position and repeat for one minute.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand while they rest on the outside of your legs. Keeping your arms straight and core engaged, slowly bend at the hips, lowering the weights down towards the floor as you lean forward from your torso until you feel a slight pull along the backs of your legs. Then squeeze through your glutes and hamstrings to lift yourself to starting position. Repeat for one minute.

Lie on your back on a flat bench with a dumbbell in each hand, palms facing away from you. Brace your core and press the weights straight up over your chest until your arms are fully extended. Then lower the weights back down to starting position and repeat for one minute.

Bend at the hips and place your palms on a flat bench while holding a dumbbell in each hand with an overhand grip. Let the weights hang down at arm’s length towards the floor. Keeping your back straight, bend your knees slightly, and row the weights up towards your chest, making sure to squeeze your shoulder blades together at the top of the movement. Then lower the weights back down to starting position and repeat for one minute.

Tips for Getting the Most Out of Your Workout

Now that you know the exercises and how to perform them, here are a few tips to help you get the most out of your workout:

Make sure to warm up before you start the workout. A good way to warm up is by doing some light cardio such as jogging in place or jumping rope for five minutes. This will help increase your heart rate and prepare your muscles for the workout.

If you’re a beginner, we recommend using lighter weights. You can always increase your weight as you get stronger.

Remember to breathe throughout the entire workout. This will help improve your results and prevent you from getting dizzy.

Keep your form strict at all times throughout the workout. Remember to keep your core engaged and keep your back straight when doing dumbbell squats, deadlifts, and chest presses. When you’re rowing, remember to pull through your elbows so that they stay close to your body and row towards the bottom of your rib cage.

Stay hydrated during the workout by drinking plenty of water before starting it, especially if you are new to using weights in general or working out in general for that matter. We recommend a glass of water every 15-20 minutes during your workout session as well as after you have finished working out for the day.

Don’t forget to cool down and stretch after your workout. A good way to cool down is by doing some light cardio for five minutes followed by static stretches for all of the major muscle groups that you worked during the workout.


We hope you enjoyed this 20-minute full-body dumbbell workout! Remember to warm up before starting it, use proper form, and stay hydrated throughout the entire workout. And most importantly, have fun and enjoy yourself while working out.

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