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20-minute Dumbbell Full Body Workout for Muscle Strength

Caroline Girvan•Processed: Mar 03, 2026

24-minute workout video. Strength, HIIT. targeting Full Body, Chest, Back, Legs, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.

⏱️ Key Moments

Summary:This workout includes a series of compound movements targeting the shoulders, chest, back, and lower body, structured with timed intervals for maximum efficiency.

🏃 Guide

This workout is designed for individuals seeking a comprehensive full-body routine that targets major muscle groups, enhancing muscle strength and endurance. It effectively addresses the need for a quick yet challenging workout.

Benefits

Improved muscle strength
Enhanced cardiovascular endurance

Step-by-Step Guide

1

Chest Press

Lie on your back, hold dumbbells at chest level, and press upwards. You should feel your chest muscles working. Ensure your back stays flat against the mat.
2

Suitcase Squat

Stand with feet shoulder-width apart, hold dumbbells at your sides, and squat down as if sitting back into a chair. Feel the engagement in your legs and glutes. Keep your chest up.
3

Renegade Row

In a plank position with dumbbells, row one dumbbell towards your hip while stabilizing your body. You should feel your back and core working. Avoid twisting your hips.
4

Maker

From a standing position, perform a push-up followed by a dumbbell curl. You should feel your entire body engaged. Ensure your heels stay flat on the floor during the curl.

Safety Notes

Consult a physician before starting if you have heart conditions, hypertension, or any major injuries. Avoid exercises if you experience pain or discomfort.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improved muscle strength. Enhanced cardiovascular endurance.

Is this workout safe?▼

Consult a physician before starting if you have heart conditions, hypertension, or any major injuries. Avoid exercises if you experience pain or discomfort.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Hypertension, Chronic Back Pain / Disc Herniation. Avoid if you have: Heart Failure.

What equipment do I need?▼

You will need: Dumbbells, Yoga Mat.

Duration: 24m 2s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level

Suitable Conditions

ObesityHypertensionChronic Back Pain / Disc Herniation

Therapeutic Goals

Muscle StrengthWeight Control / Fat LossCardiovascular Endurance

⚠️ Caution

Consult your doctor if you have: Hypertension, Chronic Back Pain / Disc Herniation

🚫 Contraindications

Avoid this workout if you have: Heart Failure

Equipment Needed

🏋️ Dumbbells🏋️ Yoga Mat

Primary Focus

💪 Full Body💪 Chest💪 Back💪 Legs💪 Shoulders

Category

StrengthHIIT

⚠️ Workout Safety Tips

Includes rest periodsAvoid holding breathNo spinal stress

Tags

#24 min#half hour#Strength#HIIT#intermediate#Dumbbells#Yoga Mat#Full Body#Chest#Back#Legs#Shoulders#medium
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