This workout is sure to get your heart rate up and build lean muscle. With little to no rest between sets this 20 minute full body home workout using dumbbells combines strength and plyometric exercises to help you tone and get lean. Complete each exercise as listed below and continue to rotate through each of them as many times as possible for 20 minutes. Use 3-4kg dumbbells and work as hard as you can – this is supposed to be short and intense! I tested this workout again on holidays in Thailand at the gym – check out the video below!
Modifications – make this workout suitable for your fitness level
To make the workout easier:
- Add a 20 second rest between exercises.
- Do this workout with less or no weight.
To make the workout harder:
- Add heavier weights or add more repetitions.
20 Minute Full Body Home Workout using Dumbbells
Push Ups x 10
STEP 1: With your hands flat on the ground and fingers facing straight ahead, set your arms slightly wider than shoulder width apart.
STEP 2: Setting your feet at about shoulder width apart also, make your body into a straight line from your shoulders down to your feet. You will need to engage your core to make a complete straight line – no sticking your bum up in the air, or sagging below!
STEP 3: With your head looking slightly ahead of you (not straight down), carefully begin to lower yourself until your elbows are at about a 90 degree angle.
STEP 4: Pause slightly in above position and then raise yourself back up to your starting position.
Repeat in reps of 10.
Tip: If keeping a straight back is too hard you can do these on your knees if you prefer.
Lunge Jumps x 20
STEP 1: Stand with legs hip width apart.
STEP 2: Take a big step forward with one leg, and bend your knees to 90 degree angles into a traditional lunge.
STEP 3: With your feet pushing off the ground in the above position, jump up in the air as high as you can.
STEP 4: In the air, swap your legs so that you land in a lunge with the opposite foot forward this time. (Make sure to land gently, with soft knees).
Repeat 20 times.
Once comfortable with this exercise, you can increase the difficulty by holding a dumbbell in each hand whilst repeating this exercise – this will make your legs work harder!
Tip: Keep your torso upright and as straight as possible throughout the exercise, keeping your core engaged for stabilisation.
Single Leg Squat & Dead Lift x 10 each side
STEP 1: With dumbbells in both hands, place one foot with an even spread of pressure on the entire foot onto the floor and keep it rooted – this will be your stabilizing leg.
STEP 2: Bend the opposite leg up to be in line with your hip, and perform a squat in this position.
STEP 3: At the end of your squat, slowly hinge forward from the hips (with a very straight back), keeping the stabilizing knee bent and secure.
STEP 4: As your body hinges forward, carefully swing your bent leg out behind you, slowly straightening your leg in this position.
STEP 5: Continuing to keep your back completely straight, carefully lift back up to return to your start position.
Repeat 10 times on one leg, then swap and repeat 10 times on the other leg.
Tip: Turn on core to help you balance, roll your shoulders back and down, lift one leg to squat and keep your hips even to the floor as you lean forward in the deadlift.
Lunge Dumbbell Row x 10
STEP 1: Holding dumbbells in both hands again, place one leg forward, lunging into the front leg and keeping the back leg straight.
STEP 2: Keeping back straight, hinge forward from the hips so you are leaning over your front leg.
STEP 3: Squeezing shoulder blades together, begin raising the dumbbells up to your chest height, making sure the elbows are behind the line of your shoulders.
STEP 4: Release the arms back down in a controlled way, staying in your straight back/forward bend position.
Repeat the arm rows in sets of 10.
Tip: squeeze shoulder blades together and pull back elbows.
Please consult your GP or health professional before engaging in these exercises to check they are suitable for you and to ensure you perform them with correct technique.
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Amy Darcy
Editor & Founder at Eat Pray Workout
Amy is the founder and editor of Eat Pray Workout. She is an Australian lawyer, army wife, health & fitness lover and Mum. Sharing her passion for a holistic and realistic approach to wellbeing and fitness, her mission is to inform, inspire & empower women to live a flourishing healthy lifestyle.
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