The Best 20-Minute Full-Body Dumbbell Workout You Can Do At Home

Dumbbells often get relegated to isolated moves like bicep curls. But did you know there’s more to this exercise equipment than meets the eye?

When used right, they can also improve your strength, flexibility, coordination, and stability of your muscles and joints. Apart from these benefits, using dumbbells is also great for boosting your resting metabolic rate which helps you burn more calories even after you work out.

They are a great addition to any resistance training routine especially if you work out at home. Using these free weights can activate a number of muscle groups and stimulate muscle growth. Are you ready to work your whole body in just 20 minutes? Let’s get started!

About the Workout


This 20-minute full-body workout only requires a pair of dumbbells and an exercise mat. The weight you use can be adjusted depending on your fitness level and on the muscle group. For the lower body portion of this workout, you might need heavier weights.

It involves 5 exercises that you’ll do for 10 reps. After doing one set, rest for one minute and repeat. Do this for 5 rounds.


If you don’t have dumbbells, you can use items you already have at home like water bottles filled with water or heavy books.

Let's Get Moving

Move 1: Goblet Squat


Hold a dumbbell in front of your chest while keeping your upper body straight and your shoulders open. Keep your toes shoulder-width apart with your toes pointing outward. Sit back as you squat as your knees track over your toes. Push from your heels to get back up.

Move 2: Shoulder Press


Start by standing upright and keeping the back straight. Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.


Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion. Return the dumbbells to the shoulders while inhaling.


Remember to keep your elbows at a 90 degree angle. You should also avoid leaning backwards to keep the load on your shoulders and core.

Move 3: Bent Over Dumbbell Row


Start by standing with your legs shoulder-width apart and your knees soft or slightly bent. Hold a dumbbell in each hand with your palms facing the body, keep the back straight, and breathe in while engaging your core.


Lift the weights straight up while exhaling. While lifting, the arms should go no higher than parallel with the shoulders or slightly lower. Lower the weights in a controlled manner and repeat.

Move 4: Dumbbell Deadlift


Hold a pair of dumbbells in front of you with an overhand grip, palms facing the body. Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.

Move 5: Chest Press


Start by lying on a mat on the floor. Hold a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.


Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. Repeat.