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20-minute Dumbbell Full Body Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
25-minute workout video. Strength, Cardio. targeting Full Body, Legs, Shoulders, Chest, Arms, Back. medium intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This 20-minute workout combines resistance training with cardio, utilizing supersets to enhance muscle strength and cardiovascular endurance. It includes various exercises targeting all major muscle groups.
🏃 Guide
This workout is designed for individuals looking to enhance their overall muscle strength while incorporating cardiovascular elements. It effectively targets multiple muscle groups, providing a comprehensive full body workout.
Benefits
Improves muscle strength and endurance
Enhances cardiovascular fitness
Step-by-Step Guide
1
Push Up to Dumbbell Burpee
Start in a push-up position, perform a push-up, jump your feet towards your hands, and lift dumbbells overhead. You should feel your core engaged and heart rate increasing. Ensure your back remains straight during the lift.
2
Rear Step Lunge
Step back into a lunge, keeping your front knee aligned with your ankle. You should feel a stretch in your hip flexors and glutes. Maintain a straight posture to avoid strain.
3
Alternating Renegade Row
In a plank position, row one dumbbell towards your hip while stabilizing your body with the other arm. Feel your back and core working. Avoid twisting your hips.
4
Bulgarian Lunge
Place one foot on a chair behind you and lower into a lunge. You should feel your quads and glutes working. Keep your front knee behind your toes.
5
Single Arm Shoulder Press
Stand with a dumbbell in one hand and press overhead. You should feel shoulder activation. Keep your core tight to prevent back strain.
6
Diamond Press
Hold dumbbells together and press upwards. You should feel your chest and triceps working. Maintain a neutral spine throughout.
Safety Notes
Consult a physician before starting if you have heart conditions, joint issues, or are recovering from surgery.
Duration: 25m 46s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Muscle StrengthCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells🏋️ Chair🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Legs💪 Shoulders💪 Chest💪 Arms💪 Back
Category
StrengthCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stressChair modifications available
Tags
#25 min#half hour#Strength#Cardio#intermediate#Dumbbells#Chair#Yoga Mat#Full Body#Legs#Shoulders#Chest#Arms#Back#medium