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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.

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Frequently Asked Questions

What are the benefits of this workout?▼

Increased muscle strength. Enhanced fat loss.

Is this workout safe?▼

Avoid if you have severe back pain, shoulder injuries, or any condition that limits mobility.

Who is this workout suitable for?▼

This workout is suitable for people with: Normal People, Obesity, Overweight, Metabolic Syndrome. Avoid if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain.

What equipment do I need?▼

You will need: Dumbbells.

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