Work your whole body in 15 minutes with this fat-burning routine

Grab some dumbbells that you feel comfortable working with and dive straight into this 15 minute workout

Women lunges as she grips dumbbells in a gym studio
(Image credit: Getty)

Do you ever get to the end of the day and realize you didn't make time to work out? It can feel frustrating but we all do it. Especially as winter is upon us and the cold and dark evenings don't exactly encourage us to go out to the gym.

Thankfully, you don't have to leave the house to get a full-body workout in. If you equip yourself with a set of best adjustable dumbbells, you will have yourself a piece of workout equipment that you can adjust the weight of as you burn fat and build muscle from home.

Dumbbells are great for a full-body workout as they are very practical to hold while you stretch and flex your body in various exercises. You also can work with very a moderate weight and still see results. 

The BurpeeGirl on YouTube has shared a simple 15-minute workout to her channel that is the perfect place to start if you are looking to add weight to your regular exercise.

Always make sure to warm up before beginning any workout. Once you have stretched and feel ready to begin moving grab a light pair of dumbbells and prepare to work on each movement for 45 seconds, taking ten seconds rest after each.


This workout really is easy to follow along with. BurpeeGirl demonstrates each exercise for ten seconds before you are to copy the move for 45 seconds with her - the demonstrations are filmed in black and white so you don't confuse when you are meant to be doing the exercise in color with her.

Fifteen minutes may sound short but the exercises are performed at a fairly quick pace and you are to complete the routine two times. The video caption mentions that you can press replay on the video if you feel like you can do more. However, with the addition of dumbbells to this workout, you are guaranteed to work up a sweat after 15 minutes.

This kind of workout could be a really effective way to promote fat loss and build muscle at the same time. This study published Physical Therapy and Rehabilitation Journal found that the combination of both aerobic and resistance exercise can reduce weight and promote muscle gains in the legs.

Online Personal Trainer, Scott Laidler told us, "The resistance element of adding dumbbells to your workouts will be sending the signals to your body that you intend to preserve musicale mass, which can be crucial if you are doing a lot of activity and or also in a caloric deficit in pursuit of your goals."

It is important to note that you can also benefit most from your workouts when you consume enough. This ensures that you can build and maintain muscle efficiently - check out our best protein powder for women guide if you would like some help finding the right option for you.

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.