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20-minute Full Body Metabolic Workout with Dumbbells for Weight Control
BurpeeGirl Short Workouts•Jan 12, 2026
23-minute workout video. HIIT, Strength, Cardio. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of a series of standing exercises using dumbbells to engage the full body, focusing on strength and metabolic conditioning with minimal equipment and no floor work.
🏃 Guide
This workout is designed for individuals looking to boost their metabolism and build strength in a short amount of time. It effectively engages all major muscle groups while being suitable for small spaces.
Benefits
Quick metabolism boost
Improved muscle strength
Step-by-Step Guide
1
Standing Dumbbell Press
Stand tall with a dumbbell in each hand at shoulder height. Press the weights overhead while engaging your core. You should feel your shoulders and arms working. Ensure your back remains straight.
2
Dumbbell Squats
Hold a dumbbell in each hand at your sides. Lower into a squat, keeping your chest up and knees behind your toes. You should feel your legs and glutes working. Avoid letting your knees cave inward.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions such as hypertension or chronic back pain.
Duration: 23m 55s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossMuscle Strength
⚠️ Caution
Consult your doctor if you have: Hypertension, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
HIITStrengthCardio
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#23 min#half hour#HIIT#Strength#Cardio#beginner#Dumbbells#Full Body#medium