Short on time and looking for a complete workout you can do at home with just a set of dumbbells? These full body at-home dumbbell workouts are perfect for those days when your schedule is packed but you still want to exercise and burn serious calories.
Try these workouts when you want to make every second count and still get results.
#1 FULL BODY TABATA HIIT Dumbbell Workouts
Grab a set of Dumbbells and hit this full body Tabata workout designed to strengthen and tone from head to toe.
Time to Complete: 40 Minutes+
Equipment: Moderately heavy to heavy dumbbells. I used 1 set of 5kg dumbbells but you may want to work with something lighter or heavier depending on your strength level
How it works: Complete 3 Rounds of each of the following circuits. 20 seconds work/10 seconds rest. 30 seconds rest between circuits.
#2 FULL BODY STRENGTH WORKOUT
Build killer lean muscle and burn serious fat with this full body circuit workout with weights
Time to Complete: 40 Minutes
Equipment: A variety of weighted Dumbbells. I used 5 + 7 + 10kg dumbbells but you may want to work with something lighter or heavier depending on your strength level.
How it works: Complete 3 Rounds of each of the supersets of movements. 30 Secs Work/10 Secs Rest. Have 30 seconds rest between supersets.
#3 TOTAL BODY CARDIO WITH WEIGHTS
Burn fat, and torch calories fast with this total body cardio HIIT with weights.
Time to Complete: 50+ Minutes
Equipment: A variety of weighted dumbbells. I used 1 set of 5kg dumbbells for everything but you may want to work with something lighter or heavier depending on your strength level.
How it works: There are 10 Supersets that make up this workout. Complete each superset 2 x through, 40 seconds work/20 seconds rest. Have a 1 minute rest between superset 5 & 6.
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Why These Dumbbell Workouts Work So Well
Dumbbell workouts are one of the most efficient ways to build strength, burn fat, and improve your overall fitness, all without needing a full home gym. Because you’re using free weights instead of machines, every rep recruits more stabiliser muscles, which means you get more bang for your buck in less time, and you’ll also improve your balance and coordination along the way.
These particular dumbbell workouts are designed to be done in short, focused blocks so that even on your busiest days you can still fit in a proper strength and cardio session. Rotating between full body Tabata, strength circuits, and cardio supersets keeps your body guessing, helps prevent the dreaded fitness plateau, and means you’ll never get bored doing the same routine over and over.
If you’re new to using weights, or you’re unsure how heavy to go, it’s worth reading my guide on how to choose the right weights for strength training before you dive in, so you can get the most out of each move and avoid injury.
Remember, consistency beats intensity. Even if you can only manage one of these dumbbell workouts a week to start with, showing up regularly will get you further than the occasional all-out session ever could. Grab your dumbbells, pick one of the three workouts above, and get started today. Your future self will thank you!
