Full Body Dumbbell Circuit

Intermediate•Full Body•15 minutes•Dumbbells
⏱️ 15 min🔥 96-144 cal💪 9 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Working every major muscle group builds balanced strength and burns maximum calories. This 15-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 Circuit

Intermediate• Full Body• 15 minutes
Equipment needed: Dumbbells

Why this workout?

This workout is designed for an intermediate fitness level aiming to gain muscle and lose fat efficiently within a 15-minute window. It includes compound exercises that target major muscle groups, maximizing calorie burn and muscle engagement. The circuit finisher keeps the heart rate elevated, further enhancing fat loss while building strength.

Main Workout

Dumbbell Squat
3 sets of 12 reps • Rest: 30 seconds
Keep your chest up and back straight.
Dumbbell Bench Press
3 sets of 10 reps • Rest: 30 seconds
Lower the weights to chest level and press up until arms are extended.
Dumbbell Bent Over Row
3 sets of 12 reps • Rest: 30 seconds
Pull the dumbbells towards your hip, squeezing your shoulder blades together.
Dumbbell Lunges
3 sets of 10 reps • Rest: 30 seconds
Step forward into the lunge, keeping your front knee over your ankle.
Dumbbell Shoulder Press
3 sets of 12 reps • Rest: 30 seconds
Press the dumbbells overhead with a neutral grip.
Dumbbell Deadlift
3 sets of 12 reps • Rest: 30 seconds
Keep the back straight and hinge at the hips.

Finisher - Circuit

Complete the following exercises back-to-back with minimal rest.

1 rounds0

Burpees
1 sets of 10 reps
Full-body movement, jump high at the end.
Mountain Climbers
1 sets • 30 seconds
Keep a steady pace, driving knees towards chest.
Dumbbell Russian Twists
1 sets • 30 seconds
Twist your torso to the sides, keeping the core engaged.
Focus on form and control during each exercise. Adjust weights as necessary to maintain proper technique.

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?

30-Minute Session

Have more time? Get a longer workout in.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 15-minute full body workout burns approximately 96-144 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?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

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?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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