This no-jumping workout builds muscle all over in just 30 minutes

In only nine moves, you'll build muscle, develop strength, and work your core for improved mobility

woman doing bent over dumbbell row
(Image credit: Getty Images/PeopleImages)

Finding time to exercise can be a challenge, but incorporating a full-body workout into your week is a great way to work your core, upper body, and lower body muscles in one go — and you can get results in just 30 minutes. 

To take part you'll need dumbbells and a small loop resistance band— a great piece of equipment that allows you to perform a huge range of exercises and fits into most gym bags, helping you stay active on the go.

This routine from personal trainer Sydney Cummings Houdyshell doesn't have any jumping moves, making it a low-impact option easy on your joints. It's quieter, too, which is ideal if you don't want to disturb your flatmates or neighbors. 

You can complete the routine alongside Cummings Houdyshell in real time, mirroring her movements to practice your technique as you go and get the most from your training and avoid injury. 

Watch Sydney Cummings Houdyshell's full-body workout

Now, you may be wondering: "What dumbbell weight should I use for this workout?" The answer differs from person to person, but the key is to find a weight that challenges you without causing your form to falter. 

Investing in a pair of the best adjustable dumbbells can help you find the right weight by allowing you to switch the weight settings in seconds to suit each exercise — ideal for varied full-body workouts like this one.

Full-body workouts like this are time-efficient thanks to the use of compound exercises like bent-over rows and chest presses and deadlifts, which work several muscles simultaneously. This is why you can pack a muscle-building workout into just 30 minutes.

Full-body workouts can be quite taxing, however, so make sure you're preparing and recovering from this routine the right way — Cummings Houdyshell provides a handy warm up and cool down to help with this.

Many people also like to drink a post-workout protein smoothie to kickstart their recovery. This is because protein is essential for providing your body with the fuel it needs to repair and grow your muscles. 

There are a lot of options out there, but the best protein powders for weight loss are ideal if you're looking to build lean muscle. These supplements have less sugar and fat than standard powders, but still help you to reach your fitness goals. 

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.