Full Body Dumbbell Workout

Beginner•Full Body•60 minutes•Dumbbells
⏱️ 60 min🔥 288-432 cal💪 10 exercises📈 Beginner

Overview

Starting your fitness journey? This workout is designed specifically for beginners who want to build a solid foundation. Working every major muscle group builds balanced strength and burns maximum calories. This 60-minute session is structured to keep you challenged while allowing proper recovery. Using dumbbells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Full Body Dumbbell Workout

Beginner• Full Body• 60 minutes
Equipment needed: Dumbbells

Why this workout?

This workout is designed for beginners aiming to gain muscle and lose fat. It includes a balanced mix of compound exercises that work multiple muscle groups, promoting muscle growth and calorie burn. The circuit finisher adds a high-intensity element to elevate heart rate, enhancing fat loss while keeping the overall duration manageable.

Main Workout

Dumbbell Squats
3 sets of 12 reps • Rest: 1 min
Keep your chest up and back straight during the movement.
Dumbbell Bench Press
3 sets of 10 reps • Rest: 1 min
Control the weights on the way down, and press up explosively.
Dumbbell Bent Over Rows
3 sets of 12 reps • Rest: 1 min
Keep your back straight and pull the weights to your hips.
Dumbbell Lunges
3 sets of 10 reps • Rest: 1 min
Step forward and lower your body until your front thigh is parallel to the floor.
Dumbbell Shoulder Press
3 sets of 10 reps • Rest: 1 min
Press the weights overhead while keeping your core tight.
Dumbbell Deadlifts
3 sets of 12 reps • Rest: 1 min
Keep the dumbbells close to your body; hinge at the hips.

Finisher - Circuit

Complete the circuit as fast as possible and repeat 2 times.

2 rounds • Rest between rounds: 1 min 30 sec

Dumbbell Thrusters
1 sets of 10 reps
Perform a squat with a press at the top.
Dumbbell Swings
1 sets of 15 reps
Swing the dumbbell between your legs and up to shoulder height.
Dumbbell Plank Rows
1 sets of 8 reps
In a plank position, row each dumbbell to your hip.
Dumbbell Russian Twists
1 sets of 12 reps
Sit on the floor and twist your torso while holding a dumbbell.
Stay hydrated and focus on form over speed during the workout.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Intermediate Version

Ready for more challenge? Step up the intensity.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute full body workout burns approximately 288-432 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Start with 2-3 sessions per week with at least one rest day between sessions. This allows your muscles to recover and grow stronger.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

Most beginners notice improved energy and mood within 1-2 weeks. Visible strength and body composition changes typically appear around weeks 4-6 with consistent effort.

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