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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.
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