Full-Body Dumbbell Workout in 20 Minutes
I have always been a person who likes to “go hard and be done” when doing workouts. I would much rather do an intense, 20-minute workout than 40 minutes of working out with multiple breaks. Both methods are great - I’m just usually strapped for time.
This workout is a great one for those days when you only have 20-30 minutes to spare.
You only need dumbbells for this workout, but if you don’t have any, grab some cans of soup or Gatorade bottles. Anything that will give you some resistance.
The main portion of this workout is two, seven-minute As Many Rounds As Possible (AMRAP) sections. You will set your timer for the designated amount of time and go through the circuit as many times as you can before your timer goes off.
I like to write down how many rounds I completed on each section, so I can use it as a benchmark for the future.
If you like AMRAP workouts, try some of the ones on my site:
“No Time to Exercise” 20-Minute AMRAP Workout
Workout:
Circuit #1:
10 Squats
10 Skaters
10 Jumping jacks
Repeat a total of three times.
Circuit #2: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)
10 Walking lunges while holding dumbbells
10 Single-arm dumbbell row (10 per side)
10 Push-ups
Circuit #3: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)
10 Dumbbell bicep curls while holding a static lunge (Make sure you are in a deep lunge in order to work your legs.)
10 Dumbbell lateral lifts + leg abductions
10 Plank alternating leg lifts (10 per leg)
10 Alternating opposite hand to opposite toe crunch
10 Dumbbell triceps kickbacks