Perfect for hectic days, this 20-minute dumbbell workout is a great way to get stronger at home. A full-body workout that doesn’t require a lot of space, this workout is made to help you stay consistent with a busy lifestyle.
Benefits of dumbbell workouts
If you’re struggling to hit the gym consistently, making use of shorter dumbbell workouts is a great solution. There are so many benefits to dumbbell workouts that you’ll be feeling more confident in no time.
Work out at home: Take the stress of getting to the gym off your plate by grabbing a set of dumbbells to have at home. This way, you can get in a great workout in half the time.
Stress relief: Dumbbell workouts are a fantastic way to challenge your body and work up a sweat, which also means relieving stress. In fact, exercising is one of the best stress-busting wellness tips to keep in your back pocket, if your can’t take a wellness retreat of course. Couple that with the fact that you can squeeze them in anywhere and they become a staple piece of equipment for busy days.
Versatile: Dumbbells are a great choice for home workouts because they not only get you stronger but you can vary the weight by doing the exercises holding just one dumbbell or both of them. This helps you adjust the workout to your personal skill level without having a big setup at home and is one of the best strength training tips for beginners.
“Working out at home saves me a tremendous amount of time as a busy work-at-home mom. I can fit my workouts in without the need to commute to a gym, which eliminates travel time and allows me to squeeze in a quick session whenever I have a spare moment. Plus, I can easily tailor my workouts to fit my schedule, opting for shorter, high-intensity routines that still deliver results.”
— Jessica Haggard of Easy Homemade Life
The 20-minute dumbbell workout
Below is the dumbbell workout that will help keep you consistent even on the busiest of days. Use this workout two to three times per week on non-consecutive days or have it on hand as a backup for days that you can’t make it to the gym and don’t want to use a no-equipment workout. Below you’ll find a breakdown of each exercise and some tips on how best to perform it.
To perform the workout, begin by doing 10 repetitions on each leg of dumbbell reverse lunges. Without resting, move immediately into eight repetitions of the seated shoulder press and then perform 10 repetitions on each side of the deadbug exercise. Rest for one minute and then repeat the sequence for a total of four times.
Then, move on to the next three exercises by completing 12 goblet squats, 10 floor presses, and eight repetitions on each arm of the plank rows. Perform them back to back for the repetitions listed without taking a break between them. After the plank row, rest for one minute and repeat it again for a total of three times.
Exercise Tips
Below you’ll find a quick breakdown of how to perform the exercises for the dumbbell workout. Take the time to focus on perfecting your form and engaging the muscles necessary before moving through the workout itself.
Keep in mind you want dumbbells that will be challenging but practical. Start with a set of 15-pound dumbbells and drop to using only one dumbbell as needed as you scale your way up.
Dumbbell lunge
This is a great unilateral leg exercise that can help you not only gain strength but prevent injuries as well. You can hold the dumbbells up at your shoulders or down by your sides to perform the exercise and know that if you lean forward slightly this becomes a great dumbbell glute exercise. If you stay more upright, it will target the quadriceps more.
How to perform it:
Stand upright with one dumbbell in each hand. Step one foot backward keeping the feet hip-distance apart. Once the toe touches the ground, slowly sink down into a lunge by bending the back knee toward the floor.
Keep the front heel on the floor at all times. In one motion, begin to rise from the floor and use the front foot to pull your back leg back into the starting position. Repeat the exercise for all the repetitions listed on the same leg before moving on to the next.
Seated shoulder press
This is a great exercise to strengthen the entire upper body as well as the core. You can perform this shoulder press by sitting on a bench, chair, or table, taking care to sit upright and not slouch.
How to perform it:
Sit upright on a chair or table with the dumbbells in your hands and resting on your shoulders, palms facing your ears. Push up into the dumbbells simultaneously, raising them above your head. The goal is to line your biceps up with your ears.
Fully extend your arms and then, with control, bend the elbows and lower the dumbbells back toward your shoulders.
Dumbbell deadbug
The deadbug is a classic core exercise that teaches your body to resist lumbar extension. Holding onto a dumbbell while you perform the exercise will not only test your focus but your engagement as well.
How to perform it:
Lying down on your back, raise your feet from the floor so that your knees are above your hips. Hold one dumbbell between your hands straight up from your chest. Engage your core by coming into a posterior pelvic tilt and tucking the lower back into the floor.
Very slowly and while keeping the lower back pressed into the floor, extend one leg out from the body taking care not to drop it too low that your lower back arches. Bring it back to the bent knee position and repeat the drill with the other leg. The goal is to keep the low back on the floor the entire time you’re moving.
Goblet squat
A classic strength exercise, all types of squats are a great choice to work into your training programs. The goblet squat especially is great for beginners to develop basic leg strength.
How to perform it:
Hold one dumbbell vertically between two hands at chest height and take the feet slightly wider than hip distance apart. Initiate the movement by pushing your hips back slightly as you bend your knees and sink your bum toward the floor.
Keep your heels on the ground and aim to touch your elbows to your knees. Drive your knees out. Pause briefly then push through your feet back into a standing position.
Floor press
With the support of the ground, the floor press is a wonderful way to strengthen the shoulders, arms, and chest muscles all at once.
How to perform it:
Lay on the ground on your back with your knees bent and feet on the floor. Hold a dumbbell in each arm with your elbows planted on the floor slightly lower than your shoulders.
Keep your wrists in a neutral position as you press up to extend your arms, pushing the dumbbells over your chest. Slowly bend your elbows taking care to create an “A” shape with your torso as you bring them back to the floor.
Plank row
A combo exercise that works your upper body with an emphasis on the back muscles along with your core and a bit of endurance. It’s a tricky one, so modify it by elevating your hands onto a table as needed.
How to perform it:
Start in a plank position with your shoulders, hips, and ankles in one line and your wrists right under your shoulders. Have one dumbbell on the ground between your hands.
Take one arm and grab the dumbbell to row it up to your hip. Take care to use your back muscles and not just your bicep muscles as you row, and to not arch your low back. Pause briefly and return the dumbbell to the position between your hands before using your other arm to row it up.
Variations and tips
Everyone is at a different level with their exercise routine. Below are a few tweaks you can make to the exercises if you need to scale them to your personal abilities.
For the lunge, feel free to perform a stationary lunge while having a hand on a table or wall for support. So, instead of stepping back and dropping down you’d just be performing the up-and-down portion of the lunge to help develop your balance.
Deadbugs are a very crucial core exercise but can be tricky to master. Learn to engage the core without holding the weight first by ensuring the lower back remains on the floor. You should feel a stretch as you extend your leg but you want to resist the temptation to extend your low back.
One last call-out
This 20-minute dumbbell workout is wonderful for busy days when you can’t make it to the gym or prioritize something longer. By focusing on control and engagement above all else and staying consistent in being physically active, you’re more likely to get stronger and feel more toned.
Meet Shelby, CSCS — a Certified Strength and Conditioning Specialist and the person behind the blog Fit as a Mama Bear. As a mom of three young girls and coach for the past ten years, Shelby helps make healthy food and strength training at home easy for busy moms. Her ultimate goal is to help moms increase energy, keep up with their kids, and feel confident in the skin they’re in.