There’s no substitute for adding resistance training to your program. It will simultaneously help you build lean muscle, gain strength, and burn more fat at rest. We specifically designed this 30 min full body dumbbell workout for beginners to use at home. The only equipment you’ll need is dumbbells and we do recommend having a few different weights available so that you may switch up the resistance level as needed throughout the routine.

Warm up

Good Morning + Twist

Arm Pullover + Alternating Knee Raise

Arm Crossover + Butt Kick

Full Body Dumbbell Workout for Beginners

A1: Lying Narrow Chest Press x 10

A2: Reverse Lunge / Chair-Supported x 8 each leg

B1: Staggered One-Arm DB Row x 10 each arm

B2: DB Sumo Deadlift / No Weights x 10

C1: High Plank 1,2,3,4 from Knees / Hold Only x 30 seconds

C2: DB Hip Up + Iso Hold / No Weight x 10

D1: DB Hammer Curl x 12

D2: DB Upright External Rotation x 12

D3: Standing Calf Raise / Chair-Supported x 12

Cool Down

Chair-Supported Quad Strech / Seated Quad Stretch

Downward Dog / Chair Supported Downward Dog

90-90 Hip Stretch