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20 Minute Full Body Dumbbell Workout

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

61K views on YouTube · Dan the HIIT Man · August 2026

Dumbbell moves for legs, chest, back and shoulders, done twice through.

  • 21 min
  • Dumbbells, Bench
  • Intermediate
  • 10 moves

The workout

Workout · 40s work · 20s rest · 40s between rounds

2 rounds

  1. Staggered Squat to Lunge, right
  2. Single Leg Deadlift, right
  3. Staggered Squat to Lunge, left
  4. Single Leg Deadlift, left
  5. Chest Press
  6. Bent Over Row
  7. Romanian Deadlift
  8. Arnold Press
  9. Dumbbell Pullover · 1 DBReach back only as far as you control, ribs down, arms soft.
  10. Sumo Deadlift

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