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30-Minute Full Body Workout At Home (Dumbbell Strength)

By: Lindsey Bomgren, CPT | March 7, 2024

Build total body strength in just 30 minutes with this full body workout at home. Each circuit contains four exercises targeting the lower body, upper body and core. A complete dumbbell workout designed to build strength and challenge your endurance.

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All you need is a set of dumbbells and 30 minutes to challenge your total body strength and muscular endurance in this full body workout at home.

I have been a personal trainer for over a decade, and when I taught in-person fitness classes, I loved to structure them in this full body circuit format.

The combination of an upper body, lower body, total body and core exercise in each circuit provides an effective way to build strength and grow muscle at home.

Personally, this is one of my favorite formats because I find it prioritizes compound exercises, or exercises that engage multiple muscle groups at once.

Compound exercises allow you to lift heavier weights, increase calorie-burn, improve core strength and stability, and build muscle.

woman performing an alternating bicep curl in a full body workout at home with dumbbells

30-Minute Full Body Workout At Home

Build total body strength with this efficient 30-Minute Full Body Workout At Home!

Each strength circuit includes an upper body exercise, lower body exercise, full body exercise, and a core exercise.

Add full body workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium-to-heavy set of dumbbells. I recommend 8-20 lbs depending on your fitness level. I’m using 15-20 lbs in this workout video.

Workout Instructions:

Follow along with the guided Full Body Strength Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Full Body Circuits
  • 4 Exercises Per Circuit (upper body, lower body, full body and core)
  • Timed Intervals (perform each exercise for 40 seconds of work, then rest 20 seconds)
  • Repeat Each Circuit x2 Sets
woman performing a lateral lunge in a full body workout at home

Prefer to Watch On YouTube?

youtube icon Full Body Strength

Workout Outline

CIRCUIT ONE: 

  1. Upper Body: 3-Way Back Row
  2. Lower Body: Lateral Lunge and Narrow Squat
  3. Full Body: Lateral Squat and Single Arm Row
  4. Core: Dumbbell Pullover and Leg Lower

CIRCUIT TWO: 

  1. Upper Body: Bicep Curl and Reverse Overhead Press
  2. Lower Body: Split Lunge
  3. Full Body: Alternating Front Lunge and Single Arm Curl Press
  4. Core: Plank and Dumbbell Pass

CIRCUIT THREE: 

  1. Upper Body: Chest Fly and Skull Crusher
  2. Lower Body: Staggered Deadlift and Squat
  3. Full Body: Push Up and Dumbbell Burpee
  4. Core: Seated Twist with Dumbbell

12 Full Body Exercises with Dumbbells

3-Way Back Row (Wide Row, Narrow Row, Reverse Row)

Targets: Upper back, mid-back, lower back (latissimus dorsi, rhomboids, trapezoids and rear deltoid muscles), and biceps.

woman performing a 3 way back row in a dumbbell strength training workout at home

How To Do A 3-Way Back Row

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent.
  2. Hinge forward at the hips with a neutral spine, core engaged.
  3. Grip a set of dumbbells, palms facing in towards your body (wide row position).
  4. Pull your elbows wide towards the ceiling, squeezing your shoulder blades together as you bring your elbows parallel to shoulders. Control the dumbbells back down to the starting position.
  5. Rotate your palms to face in towards each other (narrow row position). Pull the weights back towards your hips, elbows parallel to ribcage. Return to starting position.
  6. Rotate your palms to face outwards (reverse row position). Then pull the weights back towards your hips, elbows parallel to ribcage. Return to starting position and repeat this 3-way row pattern.

Lateral Lunge And Narrow Squat

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

woman performing a lateral lunge narrow squat

How To Do A Lateral Lunge And Narrow Squat

  1. Start standing, feet hip width apart, slightly bent knees. Hold one dumbbell in each hand at your sides.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Dumbbells frame right foot with knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Lower into a narrow squat (feet no wider than hip distance apart), sitting your hips back as you lower down. Push through your heels to stand tall returning to the starting position.

Lateral Squat And Single Arm Row

Targets: Legs, quads, outer glutes (gluteus medius), back (lats) and core.

woman performing a lateral squat and single arm dumbbell row in a full body workout

How To Do A Lateral Squat And Single Arm Row

  1. Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a dumbbell in your left hand between your legs.
  2. Transfer your weight into your right leg as you sit your hips back and to the right. Bending your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes pointing forward.
  3. Hold your lateral squat on the right as you perform a single arm row with the dumbbell in your left hand, pulling your elbow towards your rib cage.
  4. Then, drive off your right foot to reverse the movement, pushing back to center. Transfer the weight to your right hand as you push your hips back towards the left, sitting into a lateral squat on your left leg.
  5. Perform a single arm row with your right arm. Repeat this pattern.

Dumbbell Pullover And Leg Lower

Targets: Back (lats), chest (pecs), core and lower abs.

woman performing a dumbbell pullover and leg lower in a full body workout

How To Do A Dumbbell Pullover And Leg Lower

  1. Lay flat on your back with legs fully extended overhead (modification: bent at 90 degrees). Hold a dumbbell horizontally between your hands, arms extended overhead.
  2. With a slight bend in the elbows, slowly lower the dumbbell overhead towards the ground. Try to keep your low back pressed into the mat/ground. As you lower the dumbbell, lower one or both of your legs towards the ground.
  3. Then exhale as you pull the dumbbell back overhead while also pulling your legs back to center. Think of pulling your armpits down towards your hips to return back to the starting position.

Bicep Curl And Reverse Overhead Press

Targets: Biceps, shoulders (specifically the front head of the shoulders), back and core.

woman performing a bicep curl and press with dumbbells in a full body workout at home

How To Do A Bicep Curl And Reverse Press

  1. Start standing, feet under hips, core engaged, soft bed in the knees. Holding a dumbbell in each hand with palms facing out.
  2. Squeeze your biceps to pull the dumbbells up to shoulder height.
  3. Then press the dumbbells straight overhead, palms still facing in towards your body (reverse press).
  4. With control, lower the dumbbells back to shoulder height and then back down to the starting position.

Split Lunge

Targets: Legs, quads, glutes, hamstrings and calves.

woman performing a split lunge or split squat

How To Do A Split Lunge

  1. Start standing feet hip-distance apart, holding a dumbbell in each hand at your sides, palms facing your body.
  2. Step your right leg forward, then drop your back left knee towards the ground. Lowering your hips until both knees reach a 90 degree angle, front right thigh parallel to the floor. Shoulders remain stacked over hips throughout the entire exercise.
  3. Press into your front right heel to stand tall, returning to the starting position.

Alternating Front Lunge And Single Arm Curl Press

Targets: Legs, quads, hamstrings, biceps, shoulders, abs and all the stabilizing muscles in the core.

woman performing a front lunge and shoulder press in a full body workout at home

How To Do A Front Lunge And Single Arm Press

  1. Start standing, feet shoulder-width apart with a soft bend in knees. Hold one dumbbell in each hand (palms facing in towards the body).
  2. Step your right foot forward, lowering down until both knees reach a 90 degree angle or right thigh is parallel with the ground. As you step the right foot forward, curl the dumbbell in your left hand up to shoulder height, then press overhead.
  3. With control, reverse the shoulder press, lowering the dumbbell back to shoulder height and back to the starting position. As your arm lowers, press through your right heel to drive back to starting position. Switch sides, repeating on the other side of the body.

Plank And Dumbbell Pass

Targets: Entire core, back, shoulders and arms.

woman performing a plank dumbbell pull through in a full body workout

How To Do A Plank And Dumbbell Pass

  1. Start in a high plank position, shoulders over wrists, core engaged. Place a dumbbell outside your right hand.
  2. Engage your core, then reach your left hand underneath your body to grab the dumbbell and pull it through to the left side. Place the dumbbell on the mat just outside where you’ll plant your left hand when you return to high plank.
  3. Switch sides, pulling the dumbbell back to the right with the right hand. Repeat this pattern while holding a high plank.

Chest Fly And Skull Crusher

Targets: Chest (pecs), shoulders and triceps.

woman performing a chest fly and skull crusher in a total body workout

How To Do A Chest Fly And Skull Crusher

  1. Lay flat on your back, legs bent at 90 degrees, arms straight overhead holding one dumbbell in each hand, palms facing in.
  2. With a soft bend in the elbows slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground).
  3. Exhale as you pull the dumbbells back to starting position, keeping your chest puffed out. This is a chest fly.
  4. Once back to the starting position, perform a skull crusher by bending at the elbows to lower the dumbbells towards your forehead. Then squeeze the back of your arm (triceps) to press the dumbbells back overhead to return to the starting position.
  5. Alternate performing one chest fly and one skull crusher.

Staggered Deadlift And Squat

Targets: Legs, hamstrings, glutes, hips, quads and core.

woman performing a staggered deadlift and squat in a total body workout

How To Do A Staggered Deadlift And Narrow Squat

  1. Stand with feet hip-width apart, hold one dumbbell in each hand at your thighs, palms facing your body.
  2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground.
  3. Keep 80% of your weight in your front right foot, 20% in your back left toe.
  4. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbells down your legs. Think about pushing your hips back behind you.
  5. Hinge until you feel a stretch in the back of your front right leg (range of motion will be different for everyone). Then drive through your front right heel to stand up straight; returning to the starting position.
  6. Maintain a staggered stance as you lower your hips down, sitting back into a staggered squat. Push through the heel of your right foot to return to standing.
  7. Continue to alternate one staggered deadlift and one staggered squat.

Push Up And Dumbbell Burpee

Targets: Chest, shoulders, triceps, legs, glutes, quads, hamstrings, abs and core. A compound dumbbell exercise to build full body strength.

woman performing a dumbbell burpee in a full body workout

How To Do A Push Up And Dumbbell Burpee

  1. Start in a high plank position, hands on dumbbells, core engaged.
  2. Elbows fall back towards your body as you lower your chest towards the ground for a push up. Press back up to high plank.
  3. Step or jump your feet outside of your hands, landing in a loaded squat position.
  4. Then drive through your heels to stand, holding one dumbbell in each hand (palms face in).
  5. Lower into a squat to return the dumbbells to the mat; then step or jump your feet back to high plank position.

Seated Twist with Dumbbell

Targets: Upper abs, lower abs, obliques, core and hips.

woman performing a Russian twist with dumbbell in a total body workout

How To Do A Seated Twist With Dumbbell

  1. Start in a seated position, sitting on your sit bones as you lean back; heels resting on the ground (option to float one or both feet to increase intensity).
  2. Holding a dumbbell in your right hand, pull your right elbow back towards your right hip as you rotate through your torso to tap the dumbbell to the mat near your right hip.
  3. Use your obliques and abs to return to center. Then transfer the dumbbell to your left hand.
  4. Pull your left elbow back towards your left hip as you rotate through your torso to tap the dumbbell to the mat near your left hip.

Full Body Workout At Home FAQs

What Is The Best Full Body Workout At Home?

The best full body workout includes a combination of upper body exercises, lower body exercises and core exercises. Effective full body workouts will include a variety of compound exercises and will challenge you to move in different planes of motion, mimicking real life movement patterns.

Are Full Body Workouts At Home Effective?

Yes, dumbbell workout routines offer an effective way to build muscle definition, increase strength and improve endurance. Full body workouts are particularly effective for beginners who need to build a solid strength base. They’re also effective for those who want to maximize muscle build and calorie burn.

Is 30 Minutes Enough For A Full Body Workout?

Yes! Effective full body workouts will target all muscle groups through compound exercises. If you choose heavy weights and prioritize efficient exercises that target multiple muscle groups at once, a 30 minute workout is enough.

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8 comments

  1. Love, love this one! As a runner, I especially appreciate the purely strength workouts (vs. HIIT, which I enjoy, too, but often I want just strength without a lot of jumping.) This and the 25-minute full body are favorites I come back to over and over. Thanks for all you do!

  2. Another awesome workout. I live in a motorhome and you keep me energized as we travel! I can always find something I can do in whatever space I have available for the day. Thanks!!

  3. Great full body workout! Really felt every muscle engaged. Thanks for another great one Lindsey!

  4. I just tried this workout this morn and was able to go up in weights. Man, do I feel it in a
    Good way! I’m so encouraged by your help and advice for postpartum women as we jump back in at any amt of time pp. Do you have any ways to make lateral squats more safe postpartum? Any modifications perhaps? Maybe I’m starting with too wide of a stance, I don’t know. Thanks again!

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