This low-impact dumbbell workout burns fat and builds strength in just 30-minutes

Grab some weights and complete this no-jumping routine for some fat-burning and muscle-building results

Woman working out with dumbbells outside
(Image credit: Getty)

We are always being told to exercise more to benefit our health and well-being but if you suffer from joint pain, you might find it harder to find a form of workout that doesn't worsen your pain. Fortunately, this 30-minute dumbbell workout could be your new fitness staple.

You may already take one of the best supplements for joints to alleviate daily discomfort and pain, but pairing this with regular movement can help strengthen your body, building it to become resilient and help keep excess weight off you.

Moreover, unlike typical high-impact workouts such as running or jumping-based workouts involving lots of burpees jump squats, this low-impact routine makes a lot less noise. If you live in an apartment block or don't want to wake anyone in your home, this is a quiet way to stay fit at home with.

The results you gain from a low-impact workout aren't any less, it's just about moving your body in a more gentle way. You'll use weights in this workout to increase the intensity and build strength as you burn fat during and after this HIIT workout (high-intensity interval training). 

Fitness coach Penny Barnshaw, also known as the Garage Fitness Girl, leads you through the full workout where she uses three different sizes of dumbbells. For home workouts like this, we recommend using one of the best adjustable dumbbells. This modifiable weight allows you to move up or down weight size mid-workout.


Compared to typical HIIT routines, this workout has slightly longer active exercise periods of 60 seconds, followed by short 15-second rests. It guarantees to raise your heart rate and help you reach your fat-burning heart zone. This is when your body uses fat stores for energy rather than use basic sugars or carbs, leading to fat loss.

This workout is also a really great option for those running on tight time schedules or maybe you just want to spend as little time in workout gear as possible. Research backs up that HIIT is a time-efficient way to burn calories.

Although there is slightly less evidence to suggest that HIIT is the most effective way to build muscle, it will certainly help to build muscle strength and endurance. Plus, with a pair of dumbbells in either hand, you have a solid force of resistance for your muscles to work against. 

If you're eager to give this workout a go, we've listed all the exercises you will need below.

Circuit one

  • Dumbbell Sumo High Row
  • Dumbbell Shoulder Press
  • Squat with Overhead Tricep Extension
  • Dumbbell Curtsy Lunge Lateral Raise
  • Clean to Step Back Lunge
  • Bicep Curl Combo
  • Pushup with Dumbbell Pull Through
  • Chest Fly with Leg Lower
  • Bent knee Situp & Press
  • Side Plank with Press (L) Side
  • Side Plank with Press (R) Side

Circuit two

  • Bentover Row to Squat Clean
  • Dumbbell Surrenders
  • Snatch
  • Deadlift to Fly (L) side
  • Deadlift to Fly (R) side
  • Lateral Lunge with Woodchop
  • Squat to Bicep Curl
  • Plank with Tricep KickBack
  • Dumbbell Tricep Extension Bridge
  • Dumbbell Pullover Crunch
  • One Arm Plank Hold (L) Side
  • One Arm Plank Hold (R) side

Our muscles slightly tear during workouts and in order to help them recover properly, it's important you are consuming enough protein in your diet. The amino acids in protein are what aid muscle repair and growth. Lots of people want to know what to eat to build muscle after a workout. The best way to do this is by eating as many lean sources of protein as you can, such as chicken, salmon, eggs, tofu, peanut butter, lentils, and legumes. 

But if you struggle to reach your daily protein goals, adding in one of the best protein powders for weight loss to a post-workout shake is a great way to top up your daily intake of this important ingredient.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.