Not everyone can hit the gym three days a week. Some won’t even have the time to go once. If you need to work all major muscle groups from the comfort of your home, you’re in the right place.
Today’s 30-minute full-body dumbbell workout is split into four sets and includes 10 different types of exercises.
For sets #1 and #2, you’ll do exercises 1–5. For sets #3 and #4, you’ll focus on exercises 6–10. The structure you’ll follow for each exercise is 40 seconds on, followed by a 20-second rest.
All you need is a pair of dumbbells, a mat, and a 4 or 5-minute warm-up session. Repeating 30-second intervals of jumping jacks, squat arm circles, squat arm stretches, cross-body step kicks, and opposite toe reaches should do the trick.
Take a moment to catch your breath, then jump right into the first set!
Squat and Hammer Curl Combo
For the first 40-second interval, we have a combined exercise that’ll work your biceps, quads, and glutes at the same time.
How to perform:
- Place your dumbbells in front of you.
- Get in a squat position with your toes pointing forward.
- Grab your dumbbells and get up from the squat.
- Once you’re fully upright, you’ll bend at the elbow with your wrists in line with your forearms to do a hammer curl.
- Don’t swing the weight. Instead, control your arms as they come down from the curl.
- Hold the dumbbells by your sides and go for a squat without dropping your chest.
Glute Bridges With a Chest Press
After your 20-second rest, drop to the ground for the next exercise. You’ll work your lower half with glute bridges, then engage your upper body in a chest press.
How to perform:
- Lie flat on your back with your knees bent and shoulder-width apart. Your arms should be bent at the elbows by your side.
- Raise your hips, pushing your heels into the ground.
- Don’t drop your hips immediately after getting to the top. Squeeze your glutes tight and hold the position.
- Raise your arms for one press.
- Bring your arms down in a controlled motion, then lower your hips.
Overhead Lunge (Right Leg)
For the next two exercises, you’ll only need one dumbbell. But you’ll be repeating it for each leg individually.
Let’s begin by working on the LEFT hand and the RIGHT leg.
How to perform:
- Stand upright with the dumbbell in your right hand.
- Raise the weight over your head. Keep it there till the end of the exercise, but don’t lock your elbows.
- Take a step back with your left leg and lower your body until your right knee is at 90°.
- Push through your right heel and get back to the starting position.
- Engage your core and keep your upper body relaxed as you repeat.
Overhead Lunge (Left Leg)
As usual, take a 20-second rest between exercises.
Done? Now, you can switch sides.
How to perform:
- Raise the dumbbell with your left hand, maintaining the same form from the previous lunging exercise.
- Step back with your right leg, putting all your weight into your left glute and heel.
- Get up and repeat.
Plank Row to Push-Up
Grab both dumbbells again for the last exercise in sets #1 and #2.
This one combines planks, alternating rows, and push-ups. So, yes, it can be tricky. But it does target the core, back, shoulders, and chest all at once!
How to perform:
- Get in a high plank position, with each hand on a dumbbell.
- Drive your right elbow backward to row. Engage your back and try to reduce swaying as you do this.
- Alternate sides to row with your left arm.
- Get down on your knees to do a push-up.
- Return to the starting position and repeat.
Workout Structure Reminder: Doing exercises 1–5 once counts as set #1. You’ll then take a short rest and do the same five exercises again (for set #2) before proceeding with exercises 6–10.
Arnold Press With Squat
Kick off the third set with an exercise that combines Arnie’s seated press with a classic squat. This exercise mainly targets the shoulders and glutes.
How to perform:
- Hold the dumbbells with your elbows bent and your palms facing inward.
- Get down into a squat, and don’t let the dumbbells drop away from your body as you drop.
- As you get up from the squat, push your arms up overhead with your palms facing outwards. Don’t lock your elbows at the top.
- Lower your arms to get ready for another press.
Back Row to Deadlift
If you’re used to rows, this exercise is a great way to turn up the heat. By tossing a deadlift in, you’ll work your legs, arms, and back in one go.
How to perform:
- With your feet shoulder-width apart and a dumbbell in each hand, hinge at the hips,
- Pretend there’s a pencil between your shoulder blades and try to “squeeze” it as you bring your elbows back. Your weights should rise to the side of your torso.
- Pause for a second and bring your arms down from the row.
- Push through the heels as you get back up for the deadlift part.
Alternating Side Lunges With Overhead Presses
For the next total-body exercise, you can either use a single dumbbell or two lightweight ones.
How to perform:
- Hold the dumbbell in front of you with both your hands.
- Stand with your feet together and take one really big step laterally.
- Dip into a side lunge on the right leg, making sure your knee is over your toe.
- Get up from the lunge.
- Once you’re upright, raise your arms over your head and lower them. Aim for a controlled press.
- Alternate legs as you go.
Russian Twists
Let’s put combined upper/lower-body movements aside for a moment. For the next 40 seconds, we’ll focus on a classic core exercise that’s great for improving your stability and building strength: Russian Twists.
Since we’re using weights, you don’t have to do the twists with your feet off the ground.
How to perform:
- Sit down with your knees bent, creating a V-shape with your thighs and torso.
- Hold one dumbbell in front of your torso.
- Keep your gaze upward and your chest lifted for the duration of the exercise.
- In deliberate, smooth movements, twist to the right, back to the center, and then to the left. Make sure to bring the dumbbell low every time you twist.
Two-Way Bicep Curls
To wrap up this set, you’ll work on your guns. But you’ll do it two ways.
You’ll switch between regular curls (with your arms shoulder-width apart) and wide-grip curls (with your arms angled out a bit).
How to perform:
- Stand with your feet at hip-width and hold a dumbbell in each hand.
- Relax your arms in front of your body, with your palms facing outwards.
- Bend your elbows to bring the weights up to your shoulder level, with your palms facing you.
- Extend your elbows fully as you bring your arms down.
- Angle your arms out slightly for a wide-grip variation.
- Bend at the elbows again, then lower your arms in controlled movements.
- Alternate between regular and wide-grip curls as you go.
Cool-Down Reminder:
When you’re all done, shift to a 4-minute cool-down session. Forward bends, kneeling side bends, cobra to child’s pose, and lunges with twists are all good picks.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
