Work every muscle group in just 40 minutes with this full-body workout

You can do a warm-up, work out and cool-down in well under an hour

A woman performing a renegade row with a pair of dumbbells
(Image credit: Getty)

Having done our fair share of home workouts, we know all too well how they can grow a bit stale. Endless set of burpees, push-ups, squats and sit-ups will surely get you sweating, but they can become a bit boring after a while.

That's why we wanted to share this 40-minute full-body workout, which contains a variety of nonrepetitive exercises to keep things fresh and interesting. You only need a pair of dumbbells to give it a go too (we recommend some of the best adjustable dumbbells (opens in new tab) for maximum versatility, but a fixed weight pair will also work).

The session has been masterminded by certified fitness trainer Anna Engelschall, who you might know from her popular YouTube account: GrowingAnnanas (opens in new tab). It's designed to work your whole body, hitting every major muscle group to build strength while burning calories.  

To try it for yourself, follow along with Engelschall's video below and mirror her technique to ensure you're getting the most out of each movement.

Watch Growing Annanas' full-body dumbbell workout

This workout is comprehensive in every sense of the word, including a warm-up, cool-down, cardio-focused portion sandwiched between two strength-building sections, and a fiery Tabata workout finisher.  

The warm-up uses low-impact movements and dynamic stretches to prime your body for exercise while the cool-down incorporates static stretches to improve range of motion in the targeted joints. 

Engelschall differentiates between the strength and cardio sections by changing the timeframes, intensity and resistance. 

During the strength sections, you grab one (or both) of your dumbbells and spend 50 seconds working on each exercise, followed by ten seconds of rest. She moves at a slower pace, focusing on creating tension in the muscle rather than working quickly. This is key to increasing the strength and size of your muscles. 

All the cardio activities are bodyweight movements performed for 30 seconds followed by a ten second rest (much like a HIIT workout for fat loss (opens in new tab)). She maintains a higher intensity throughout — a sure-fire way to spike your heart rate and burn calories, fast. 

If you want to try this workout, we advise using it as a daily session. You'll also want to give your muscles at least 24 hours to recover, as the resistance training elements target your legs, glutes, arms, chest, back, core and more. So, the next day, why not try using one of the best foam rollers (opens in new tab) to release muscle knots or improve your flexibility by giving these anti-aging yoga moves (opens in new tab) a go. 

Harry Bullmore is a fitness writer covering everything from reviews to features for LiveScience, T3, TechRadar, Fit&Well and more. So, whether you’re looking for a new fitness tracker or wondering how to shave seconds off your 5K PB, chances are he’s written something to help you improve your training.


When not writing, he’s most likely to be found experimenting with a wide variety of training methods in his home gym or trying to exhaust his ever-energetic puppy.


Prior to joining Future, Harry wrote health and fitness product reviews for publications including Men’s Health, Women’s Health and Runner’s World. Before this, he spent three years as a news reporter with work in more than 70 national and regional newspapers.