Short on time but still want to build muscle and get stronger? This 20-minute full body strength workout proves you don’t need an hour in the gym to give your muscles a serious challenge! 💪
Combining upper and lower body exercises into four targeted dumbbell supersets, this workout is designed to help you train efficiently, build strength and make every minute count. Perfect for busy women over 40 who want to keep making progress without spending hours exercising.
🔒 This workout is an Inner Circle exclusive!
The complete follow-along workout is available to my Garage Fitness Girl Inner Circle members, where you’ll find exclusive strength sessions, ad-free training, music-free options and early access to selected workouts.
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Four Dumbbell Supersets, Twenty Minutes, Full Body Strength
If you enjoyed my first Strength Supersets workout, you’re going to love this one! We’re back with another express full body strength workout, featuring a completely fresh selection of exercises designed to challenge your muscles from head to toe.
And the best part? You only need 20 minutes, your dumbbells and a sturdy chair.
Rather than training one muscle group at a time, we’re pairing upper and lower body exercises together. This allows us to keep the workout moving while giving individual muscle groups some recovery between efforts.
We’ll work through four different supersets, completing two rounds of each pairing using 50 seconds of work and 20 seconds of rest, before finishing with a quick 60-second challenge.
You’ll train your legs, glutes, chest, back, shoulders and arms, with plenty of core engagement along the way. It’s a focused, efficient and seriously satisfying way to get your strength training done on a busy day.
Grab your dumbbells and let’s get to work!
What You’ll Gain
- ✅ Full-body strength in just 20 minutes: target your major muscle groups without needing a lengthy workout.
- ✅ Efficient muscle-building training: challenging dumbbell exercises help build and maintain strength over time.
- ✅ Four targeted strength supersets: alternating upper and lower body movements helps you make the most of your training time.
- ✅ Functional strength and stability: compound and single-sided exercises challenge your balance, coordination and core control.
- ✅ A quick conditioning finisher: finish with 60 seconds of movement to get your heart rate up.
- ✅ Fresh exercise combinations: a new selection of movements to keep your strength training interesting and engaging.
Workout Overview
| ⏱ Duration | 20+ minutes including warm-up and cool-down |
| 🔥 Calories | Around 176 (individual results vary) |
| 🏋️ Equipment | Three pairs of dumbbells and a sturdy chair or bench |
| 💪 Focus | Full-body strength: legs, glutes, back, chest, shoulders, arms and core |
| 📊 Level | Intermediate, with modifications shown |
| 🎯 Format | 4 dumbbell supersets, 2 rounds each, 50s work / 20s rest, 30s recovery between supersets and a 60s finisher |
Why Dumbbell Supersets Work So Well for Women Over 40
1. You Can Train Your Whole Body in Less Time. One of the biggest challenges with staying consistent isn’t always motivation. Sometimes it’s simply finding the time! That’s why I love incorporating supersets into my strength training.
A superset involves performing two exercises back-to-back, usually with little rest between them. In this workout, we’re pairing upper and lower body exercises so that while one muscle group is working, another gets some recovery.
For example, pairing a sumo squat with a single-arm row allows you to challenge your lower body and back within the same block. It’s a great way to fit plenty of quality strength work into a shorter session without spending unnecessary time waiting between exercises.
Less time between exercises, more purposeful training!
2. Short Strength Workouts Can Still Build Muscle. As we move through our 40s and beyond, maintaining muscle mass becomes increasingly important, particularly through perimenopause and menopause. Strength training helps us maintain muscle, support bone health and stay strong and capable in everyday life.
And while longer training sessions certainly have their place, you don’t need every workout to last an hour to make progress. What matters is the challenge you’re placing on your muscles.
In this 20-minute full body strength workout, we’ll use compound exercises, controlled repetitions and challenging weights to make the most of our time. The key is choosing dumbbells that make those final repetitions feel difficult while still allowing you to maintain good technique.
As you become stronger, gradually increasing your weights, repetitions or overall training volume will help you continue progressing.
3. A Realistic Workout Routine Is Easier to Maintain. Something I’ve learned over many years of training is that consistency is what really makes the difference. There are days when you’ve got plenty of time and energy for a longer lifting session, and others when 20 minutes is all you can manage.
And that’s okay! Having shorter, effective strength workouts available makes it easier to keep training even when life gets busy.
These express sessions are also a fantastic complement to longer, progressive strength workouts where you have more time to focus on individual muscle groups and track your progress.
You don’t need every workout to leave you completely exhausted. You just need to keep giving your muscles a reason to get stronger.
Consistency over intensity. Energised, not exhausted. Always. ❤️
The Full Body Strength Workout
This full body strength workout is organised into four strength supersets, with two rounds of each pairing.
Each exercise follows 50 seconds of work and 20 seconds of rest, with 30 seconds of recovery between supersets. For single-arm exercises, follow the side-switching cues shown in the video. We’ll finish with one final 60-second conditioning challenge.
Warm Up · 30 Seconds Each
1️⃣ Arm Circles
2️⃣ Trunk Rotation
3️⃣ Good Morning to Squat
4️⃣ Lunge Touchdown
Superset 1 | Lower Body & Back · 2 Rounds · 50s Work / 20s Rest
1️⃣ Sumo Squat | 10kg/22 lbs
2️⃣ Single-Arm Row (L then R) | 10kg/22 lbs
Superset 2 | Posterior Chain & Shoulders · 2 Rounds · 50s Work / 20s Rest
1️⃣ Heels Elevated RDL | 10kg/22 lbs
2️⃣ Arnold Press | 8kg/17.5 lbs
Superset 3 | Legs, Shoulders & Biceps · 2 Rounds · 50s Work / 20s Rest
1️⃣ Reverse Lunge Press | 6kg/13 lbs
2️⃣ Wide to Close Curl | 6kg/13 lbs
Superset 4 | Chest, Glutes & Triceps · 2 Rounds · 50s Work / 20s Rest
1️⃣ Chest Press Glute Drive (L then R) | 10kg/22 lbs
2️⃣ Hip Thrust Tricep Extension | 10kg/22 lbs
Finisher · 1 Round · 60 Seconds Work
1️⃣ 3 Skater Hop Jump
Workout Complete! 🔥 Approximately 176 calories burned during my session.
Calorie expenditure varies depending on body size, chosen weights and workout intensity.
Exercises Worth Calling Out
Chest Press Glute Drive. This is one of those exercises that challenges more muscles than you might expect! We’re combining a dumbbell chest press with a glute bridge drive, working one side at a time.
Your chest and triceps handle the pressing movement, while your glutes extend your hips and your core works to keep your body stable.
Trainer tip: Keep your hips level and focus on controlling the dumbbell throughout the movement. Avoid rushing your repetitions, particularly as you start to fatigue.
Hip Thrust Tricep Extension. Don’t underestimate this combination! By pairing a hip thrust with a tricep extension, we’re challenging your glutes and arms in one continuous movement.
It’s a fantastic way to finish our final strength superset, and you’ll definitely feel the effort building by round two.
Trainer tip: Focus on squeezing your glutes as you lift your hips, keep your core engaged and avoid arching excessively through your lower back.
3 Skater Hop Jump. We’re finishing with a quick 60-second conditioning challenge! The skater hops introduce a little athletic movement, encouraging lateral control while getting your heart rate up.
This is the only higher-impact exercise in the workout. If jumping isn’t comfortable for you, use the lower-impact alternative shown in the video.
Trainer tip: Prioritise controlled landings and good balance rather than speed. A smaller movement is absolutely fine.
Trainer Tips
- ✅ Choose challenging dumbbells. Your final few repetitions should require effort, but never at the expense of good technique.
- ✅ Set up your equipment before starting. Have your dumbbells and chair ready so transitions between exercises are quick and easy.
- ✅ Focus on controlled repetitions. Especially with combination exercises, quality movement matters more than trying to squeeze in extra reps.
- ✅ Keep your single-sided exercises balanced. Follow the side-switching cues and aim for similar effort on both sides.
- ✅ Make the most of your rest periods. Use your 20-second rests to reset your position and the 30-second recovery between supersets to prepare for the next block.
- ✅ Modify when needed. If lunges or jumping aren’t suitable for your knees, follow the alternative options provided.
And remember, if you need a little extra recovery, simply pause the workout and jump back in when you’re ready!
Who This Full Body Strength Workout Is Perfect For
This 20-minute full body strength workout is ideal if you want to build strength and muscle but don’t always have time for longer training sessions. It’s a fantastic option for women over 40 who want to maintain muscle, stay active and keep their training consistent.
You’ll particularly enjoy this workout if:
- You love dumbbell strength training and want an efficient full-body session.
- You’re looking for shorter workouts to fit around a busy schedule.
- You enjoy supersets and compound movements that challenge multiple muscle groups.
- You’re navigating perimenopause and want a flexible way to keep lifting.
- You want an express strength workout to complement your longer lifting sessions.
Because this workout includes squats, lunges and a jumping finisher, it may not be the best choice if you’re currently dealing with knee discomfort.
You can modify the exercises where appropriate, but if your knees are particularly sensitive, I’d recommend choosing one of my dedicated knee-friendly strength workouts instead.
Want More Full Body Strength Workouts Like This?
If you love the idea of building strength at home with effective, time-efficient workouts, I’d love to welcome you into my Garage Fitness Girl Inner Circle! ❤️
This full body strength workout is one of the additional strength sessions created exclusively for members. Alongside the hundreds of free workouts available on my YouTube channels, Inner Circle members enjoy:
- 🔒 Members-only strength workouts: including shorter sessions for busy days.
- 🚫 Ad-free workouts: enjoy training without ad interruptions.
- 🎵 Music-free versions: use your own playlist and follow along with workout timers.
- 🎬 Early access: enjoy selected new workouts before they’re released to everyone else.
- 📋 Interactive workout cards: log your weights, record your progress and see how your strength improves over time.
Whether you’re looking for more variety, an easier way to track your lifting or a little extra structure, Inner Circle gives you more ways to train with me.
👉 JOIN THE GFG INNER CIRCLE HERE
I’d love to have you training with us!
Frequently Asked Questions
Can You Build Muscle With a 20-Minute Full Body Strength Workout?
Yes! Short strength workouts can contribute to muscle growth when you’re using challenging resistance and training consistently. The important factors include the effort you put into your sets, your total weekly training volume, progressive overload and adequate recovery.
These shorter sessions are especially useful alongside longer strength workouts where you can track your weights and progress over time.
What Weight Dumbbells Should I Use?
For this workout, I used 6kg/13 lbs, 8kg/17.5 lbs and 10kg/22 lbs dumbbells. You don’t need to use the same weights as me.
Choose dumbbells that challenge you while allowing you to complete the movements with good form. You may need different weights for your larger lower body muscles compared with smaller upper body exercises like curls and shoulder presses.
Do I Need a Chair for This Workout?
Yes, a sturdy chair is used for one of the supersets. A stable workout bench or suitable step can also be used. Make sure your equipment is secure before beginning.
Is This Full Body Strength Workout Suitable for Beginners?
This workout is designed for intermediate exercisers, but it can be adapted. If you’re newer to strength training, start with lighter dumbbells, focus on learning the movements and allow additional recovery between exercises when needed.
You can also follow the modifications shown throughout the workout.
Is This Workout Suitable for Perimenopause?
Strength training is an excellent form of exercise for women navigating perimenopause because it helps maintain muscle, supports bone health and improves overall strength.
The shorter format can be useful when time or energy is limited, but you’ll still want to choose weights and an intensity that suit how you’re feeling on the day.
Is This a Good Workout for Bad Knee Days?
Not necessarily. This workout includes sumo squats, reverse lunges and a jumping finisher, which may aggravate sensitive knees.
You can use the modifications shown in the video, but if you’re experiencing knee pain, a dedicated knee-friendly workout may be more suitable.
How Many Calories Does This Workout Burn?
I burned approximately 176 calories during my session. Your result will vary depending on your body size, fitness level, chosen dumbbells and how hard you work.
Remember, the biggest benefit of strength training isn’t the number on your fitness watch, it’s the strength you’re building over time.
How Is This Workout Different From Strength Supersets 1?
The training format is the same, but the exercises are completely different! You’ll still work through four upper and lower body supersets, completing two rounds of each pairing before finishing with a short conditioning challenge.
It’s a great way to enjoy a familiar workout structure while keeping your training varied and interesting.
Ready to Build Full Body Strength in Just 20 Minutes?
If you’ve been skipping your workouts because you don’t have an hour to spare, let this be your reminder that shorter strength sessions absolutely count!
This 20-minute full body strength workout is a great way to challenge your whole body, keep your training consistent and make the most of the time you have available.
Inner Circle members, your workout is waiting! 💪
And when you’ve finished, I’d love to know: Which of the four supersets challenged you the most? I’ve got a feeling Superset 4 might be a popular answer! 🔥
Not a member yet? You can unlock this workout and more exclusive strength training content here:
Remember: consistency over intensity. Strong and energised, not exhausted. Always. ❤️
Penny x
