Quick workout with two dumbbells that involves six exercises and lasts for 20 minutes can help increase your metabolism and develop muscle definition.
Fernanda Shaw, a NASM-certified personal trainer, has designed a 20-minute full-body dumbbell workout that is perfect for those looking to strength train at home or fit a workout into a busy schedule. This workout targets all major muscle groups, providing an efficient and effective strength training routine.
The routine is structured as a circuit, with six exercises performed in a 30 seconds on, 30 seconds off format. Each round consists of performing all exercises and taking an extra minute's rest, with a total of three rounds.
Exercise Breakdown
The workout includes a combination of compound movements and isolated exercises. Here's a breakdown of the exercises typically included in the routine:
- Lower Body: Exercises like reverse lunges with curls or squats with dumbbells to work quads, hamstrings, and glutes.
- Upper Body: Movements targeting shoulders, biceps, and back such as dumbbell presses, curls, and rows.
- Core: Dumbbell Russian twists, weighted sit-ups, or planks with dumbbell rows for core engagement.
- Full Body Combo Moves: Exercises like dumbbell thrusters (squat to press) or alternate reverse lunge + curl that engage multiple muscle groups simultaneously.
Recommendations
It's recommended to use light dumbbells for the shoulder exercises, as the shoulder is a complex joint prone to injury. It's also suggested to do a dumbbell workout at least once a week, gradually increasing the weight used and aiming for as many reps as possible within a given timeframe.
Some exercises in the routine may be too challenging for some people, like the renegade row to child's pose push-up. For those who can't do a push-up from a plank position, a modification is suggested to help build the necessary strength.
The Right Equipment
The CAP Barbell adjustable dumbbell is a great choice for this workout. It allows for easy adjustment by twisting the knurled handle, offering five weight settings from 5lb-25lb in 5lb increments. Adjustable dumbbells are beneficial for building muscle at home, as they take up less space compared to multiple sets of fixed-weight dumbbells.
Training each side of the body independently can help iron out strength imbalances, reducing the risk of injury. Dumbbells are versatile and effective for increasing muscle mass, provided the principle of progressive overload is followed.
Currently, the CAP Barbell adjustable dumbbell is on sale for $69.
For exact exercise names and order, Fernanda Shaw’s TikTok videos (@fernandashawfit) list and demonstrate these workouts, making them great visual guides to follow in real time.
This 20-minute dumbbell full-body workout raises the heart rate, burns more calories, and develops strength. It's a great addition to any fitness routine, providing a full-body strength training workout that can be done at home.
- The 20-minute dumbbell full-body workout, designed by NASM-certified personal trainer Fernanda Shaw, incorporates cardio as well as strength training exercises, making it a science-backed approach to health-and-wellness and fitness-and-exercise.
- In addition to compound movements and isolated exercises targeting lower body, upper body, and core, the routine also includes full body combo moves, such as dumbbell thrusters and alternate reverse lunge + curl, to build overall strength.
- According to the recommendations by Fernanda Shaw, doing a dumbbell strength training workout at least once a week, using light dumbbells for shoulder exercises, and gradually increasing the weight used, is vital to achieving long-term health benefits and preventing injury.
