Beginner Dumbbell Full Body Workout (30 Minutes)
New to the gym? Do this 3x a week. 2 dumbbells · 30 min
The workout
| Exercise | Sets / reps |
|---|---|
| Goblet squat | 3 × 10 |
| Dumbbell bench press | 3 × 10 |
| One-arm row | 3 × 10 / side |
| Romanian deadlift | 3 × 10 |
| Shoulder press | 3 × 10 |
| Dead bug | 3 × 8 / side |
Rest 60–90s · Add weight when all reps feel easy
How to do it
- Warm up for 5 minutes: brisk walk, arm circles and a few bodyweight squats.
- Do the exercises in order with good form. Slow down rather than rushing reps.
- Rest as listed, then repeat for the number of rounds or sets shown.
- Progress each week by adding one rep, a little weight, or one extra round.
Stop if anything hurts (not the same as feeling the burn). Pair this workout with a small calorie deficit and enough protein for fat loss.
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