This 20-minute workout develops full-body strength with just a pair of dumbbells

Develop muscle all over using this quick weight training routine

A woman performing a biceps curl with dumbbells during a home workout
(Image credit: Getty / Jeff Bergen)

Training with weights can be intimidating, especially if you’re a beginner, but you don't have to overcomplicate things. All you need to build strength is a pair of dumbbells.

You don’t need to spend hours in the gym to see results either. This minimal equipment workout from fitness trainers Juice & Toya can be done at home, and will work your whole body in just 20 minutes.

This is a no-repeat routine containing 20 different movements (one for each minute of the workout) to keep you on your toes. You’ll be performing each exercise for 40 seconds, with 20 seconds of rest between each one and a bonus 30-second rest halfway through the workout.

Toya uses a pair of 10lb dumbbells and Juice opts for a 20lb set, but feel free to play around with different weights to find something that feels challenging but manageable for you. 

A set of the best adjustable dumbbells can be ideal for this as they offer several different weight options, but fixed weight dumbbells work just fine too. 

When you've found a weight that feels right for you, watch Juice & Toya's follow-along video below and complete the routine alongside the fitness duo. 

Watch Juice & Toya's 20-minute dumbbell workout

As the work periods are fairly long in this routine, we recommend being conservative with the dumbbell weight you choose. After all, your muscles are sure to tire the further you progress through the workout. 

If you need more guidance on this, check out our feature on "What dumbbells weights should I use?".

Another top tip when training with weights is to really focus on your form. During their video, Juice and Toya give technique tips for each move, which will help you on your way. 

Not only will nailing your form minimize your risk of injury, but it will also ensure the target muscles are engaged during each exercise.

Nervous about getting started with weight training? Find out how our writer fared when he tackled a 30-minute Juice and Toya strength training session. Or, if you want to boost your strength and fitness at the same time, why not try high-intensity resistance training (or HIRT, for short)?

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.