Build full-body strength in just 20 minutes with this short dumbbell workout

Looking for a full-body workout you can do at home or in a busy gym? Grab dumbbells and a mat, and you're ready to go

A woman doing a home workout with dumbbells
(Image credit: Getty / Yacobchuk)

When you're short on time, there's nothing better than finding a workout that can work your whole body in 30 minutes or less—like this personal trainer's short full-body dumbbell routine. 

It was created by personal trainer Mikala Czubak  (known by her social media handle Fitbymik) who has a Bachelor's degree in Kinesiology (the study of human body movement) and more than 10 years' experience in the fitness industry. 

To take part, all you'll need is a yoga mat to lie on and a set of medium-weight dumbbells. You can use fixed-load weights, or invest in some of the best adjustable dumbbells, which allow you to quickly change the load.

Plus, these customizable weights are an ideal option for at-home routines, as you can gradually increase the load as you get stronger, which is a core part of the progressive overload training technique. 

For this no-repeat routine, you'll do 45 seconds of work followed by 15 seconds of rest. It's also a low-impact session with no jumping, which keeps pressure off your joints and won't upset your downstairs neighbour if you live in an apartment!

Watch Fitbymik's full-body dumbbell workout

With all strength training, maintaining good form is vital. This not only helps you get the most out of your workout, but also lowers your chance of injury. So, watch and learn from Czubak's movements before mirroring them yourself.

You should also complete a warm-up and cool-down before exercising. Luckily, Czubak's workout includes these both as part of the routine. It's important to follow these to help your muscles prepare for, and recover from, the session. 

If you're looking for more joint-friendly routines then low-impact exercises are the way to go. These sessions place less strain on your joints, improving your fitness without subjecting your knees, hips and ankles to the same stresses as running or jumping.  

Many people also use post-workout protein shakes to promote recovery, but it can be tricky to choose one when there are so many options now on the market. Fortunately, Fit&Well has tested the best protein powders for weight loss to help you find several low-fat options for building a lean physique.

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors,, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.