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15-minute Full Body Dumbbell Workout for Muscle Strength
Kaleigh Cohen Strength•Processed: Mar 03, 2026
17-minute workout video. Strength, HIIT. targeting Full Body. medium intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of a series of strength and cardio exercises using dumbbells, targeting the full body with a focus on muscle strength and endurance.
🏃 Guide
This workout is designed for individuals looking to maximize their strength training in a short amount of time. It effectively targets all major muscle groups, providing a comprehensive workout solution for busy schedules.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Sumo Squat into Sumo Deadlift
Stand with feet wide, squat down while keeping your back straight, then lift the weights as you stand. You should feel your legs and glutes working. Keep your core engaged.
2
Curtsy Lunge with Hammer Curl
Step back into a curtsy lunge while curling the weights up. Feel the engagement in your legs and arms. Maintain good posture throughout.
3
Jump Squats
Perform a squat followed by a jump. Feel the power in your legs as you push off the ground. Modify by doing regular squats if needed.
4
Renegade Row
In a plank position, row the weights towards your hips. Engage your core and keep your body stable. This works your back and core.
5
Chest Press
Lying on your back, press the weights upward. Feel the chest and triceps working. Keep your hips elevated for added glute engagement.
6
Plank Shoulder Taps
In a plank position, tap your shoulders with opposite hands. Maintain core stability and avoid twisting your hips.
7
Wall Sit with Calf Raise
Sit against a wall with knees at 90 degrees and raise your heels. Feel the burn in your quads and calves.
8
High Knees
Run in place bringing your knees up high. This increases your heart rate and works your legs.
Safety Notes
Consult your physician before starting this workout, especially if you have conditions like chronic back pain, knee issues, or cardiovascular concerns.
Duration: 17m 55s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#17 min#medium length#Strength#HIIT#intermediate#Dumbbells#Full Body#medium