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Full Body Dumbbell Workout to Build Muscle and Burn Fat
Midas Movement•Processed: Mar 03, 2026
0-minute workout video. Strength, HIIT. targeting Full Body, Arms, Legs, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout includes a series of exercises targeting the full body using dumbbells, focusing on strength building and fat loss.
🏃 Guide
This workout is designed for individuals looking to build muscle and burn fat without the need for a bench. It provides a comprehensive full-body routine using dumbbells that targets multiple muscle groups effectively.
Benefits
Increased muscle strength
Enhanced fat loss
Step-by-Step Guide
1
Dumbbell Squat
Stand with feet shoulder-width apart, hold dumbbells at your sides. Lower into a squat while keeping your chest up and back straight. You should feel your thighs and glutes working. Ensure your knees do not extend past your toes.
2
Dumbbell Shoulder Press
Stand or sit with dumbbells at shoulder height. Press the weights overhead until your arms are fully extended. You should feel your shoulders and arms engaging. Keep your core tight to avoid arching your back.
3
Dumbbell Bent Over Row
Bend at the hips with a slight bend in your knees, holding dumbbells with arms extended. Pull the weights towards your waist, squeezing your shoulder blades together. You should feel your back muscles working. Maintain a neutral spine throughout.
Safety Notes
Avoid if you have severe back pain, shoulder injuries, or any condition that limits mobility.
Duration: 0m 10s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightMetabolic Syndrome
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Hypertension, Osteoporosis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body💪 Arms💪 Legs💪 Shoulders
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#0 min#quick#short#Strength#HIIT#intermediate#Dumbbells#Full Body#Arms#Legs#Shoulders#medium