Your 10-Minute, Total-Body Dumbbell Workout


10 Minute Full Body With Dumbbells

Video taken from the channel: Sydney Cummings


10 Minute Full Body Dumbbell Workout For Fat Burning and Toning

Video taken from the channel: BodyFit By Amy



Video taken from the channel: LiveFitness


10 Minute Full Body Dumbbell Workout with Ashley Gaita Home Total Fitness Exercise Routine

Video taken from the channel: Daily Workout Apps


10 MINUTE Total Body Dumbbell Workout!

Video taken from the channel: Live Anabolic


Full Body Dumbbell Workout 10 MINUTE TONE | Rebecca Louise

Video taken from the channel: Rebecca-Louise


Full Body Dumbbell Workout – 10 Minute Weight Training with Dumbbells for Beginners

Video taken from the channel: FitnessType

1. SQUAT + PRESS 10 reps, 20 seconds rest Two moves are better than one: By combining the squat with an overhead press, 2. DUMBBELL BENCH PRESS 10 reps, 20 seconds rest One of the best moves for a lean, strong and sculpted upper-body. For everyone workout out at home, follow along as I give you a 10 minute total body dumbbell workout. The reason this is such a cool workout is because you are trying to cram exercises for all.

Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs. This 10-minute dumbbell follow-along workout can help older adults keep their muscles and bones strong, plus improve balance and coordination. Keep your muscles and bones strong, plus improve balance and coordination, with this winning routine. Lie with your back on a bench, feet on the floor, glutes and abs tight, dumbbells held directly over your shoulders. Bend your elbows and shoulders, keeping your elbows close to your body.

A one-month dumbbell workout. Download your printable calendar here. Hang the calendar on your fridge, or keep it in your purse or car, for. “This 10-minute circuit is a full-body workout that incorporates both strength and cardio conditioning, and is great when you’re short on time,” says Friedman.

If you’re pressed for time, it’s. The dumbbell HIIT workout below, which Liles created for SELF, includes compound exercises that work multiple muscle groups at once and moves that target specific muscle groups. It only requires one pair of medium-weight dumbbells, and will take you just 10 minutes to do.

It’s also scalable for all fitness levels, he adds. Deadlift to Upright Row. Stand tall with feet hipto shoulder-width apart, a microbend in knees, shoulders back, and a dumbbell in each hand (palms. Based on the study, this 13-minute full-body dumbbell workout allows you to efficiently get results without clocking serious time in the gym.

You can do it at home, with minimal equipment. Do this dumbbell workout two to three times a week, giving your muscles 48 hours to recover in between.

List of related literature:

I recently did a program in which I did sets that started with a single chin­up, held at the top position for twenty seconds, followed by however many normal chin­ups I could do.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Pause 1 second and then externally rotate the shoulders upward until the dumbbells are parallel to floor with the elbows kept at 90° (Fig.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

With my personal workouts I usually spend 45­90 seconds rest between sets for small muscle groups like biceps, triceps, chest, shoulders, and back.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Start the timer, on the even minutes, beginning with 0, perform the lateral lunges, on the odd minutes, starting with 1, perform the dumbbell shoulder presses for a total of 5 sets of each exercise.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

In strength work, a simple starting program such as the Key Three19,24 allows a basic whole-body strength workout to be completed in less than 10 minutes (Fig. 88-2).

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

You can do each of the workouts in this book in under an hour, and most take just 30 to 40 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

If I was doing 3 sets of 12 repetitions with heavier weights, I would need 50 seconds between sets, if my sets were 10 reps I would take 55 seconds, and if I was lifting heavy weights, at 3 sets of 8 reps, I would take one minute between reps.

“The Art of Learning: An Inner Journey to Optimal Performance” by Josh Waitzkin
from The Art of Learning: An Inner Journey to Optimal Performance
by Josh Waitzkin
Free Press, 2008

Variations can be implemented throughout the workout – for example, using legs only for five minutes followed by legs and arms for five minutes.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Starting at 5:30 a.m., four days a week, forty-five minutes per day, we worked out consistently in the living room of our house, using only a broom handle and two five-pound dumbbells, letting my body do the rest of the work.

“Reshaping it All: Motivation for Physical and Spiritual Fitness” by Candace Cameron-Bure, Darlene Schacht
from Reshaping it All: Motivation for Physical and Spiritual Fitness
by Candace Cameron-Bure, Darlene Schacht
B&H Publishing Group, 2011

In one hour I did so many more repetitions and sets than normal that my shoulders felt as if they had been tortured!

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Thank u so much. I was just beginning to wonder if u have any workout using dumbbells. And alas! U got it covered. Looking fwd to more dumbbell workout as i know that it will accelerate the burn espc at plateau stage

  • Hey thanks for this. I have been WAYYYYYY too heavy on cardio for years and am in the process, after 50, flipping that on it’s head and making strength my base vs. cardio, because it’s time. This looks like a great workout to start…I have a 25 lb. and a 35 lb. pair of dumbells…will add a 15 I guess, not sure. Didn’t see anything on stretching here tho…

  • Love looovvvee this workout so fun I will definitely do this workout again!! ������������ sooo hard but I did it so proud of myself

  • Can you do intense dumbell total body workout please. My body transform from your workout, it’s hard for me at the 1st time but, i getting stronger, i gain mucles, thank you btw

  • girl that was intense i could hear in your voice thats hard. Im up for the challenge because i do cardio but i hit a Plato and need to up my routine. thanks

  • Hi Rebecca… i always follow this routine, i just wonder how many pounds are you using here.. i usually use 2 kilos each is that ok?

  • love your channel! Thank you for having such clear instructions and NO DISTRACTING MUSIC! I really appreciate it:) And I plan to purchase a complete workout plan from your website

  • I love the weight system he is using, where can I get such a system that with a flip of a dial you change the weight needed for any particular set or exercise.

  • GREAT workout! Some of my fav qualities of your workouts: positivity & encouragement; quality, engaged moves vs. ‘going all out’ but haphazardly (aka ineffectively), they really do make one feel the burn!, and results.

  • Lol that was a long rest until you said something lol,w hen you where down on the floor, yeah lifting weights is the real deal! It’s the real thing, and real work I remember my older brother telling me this? But yeah good workout alright cool!

  • Brilliant. Ideal for the mornings before work when you don’t have much time the rest of the day. What are those dumbbells you have?

  • Great kind of dumbbells. Who is the manufacturer?

    Where can I buy these „quick weight-change“ dumbells? (I write from the European Union)Thanks

  • I like the message that @markmcilyar has at the end, “always stick with it and never give up on yourselves.” That right there is inspiration enough! Thank you for the awesome content!!!

  • Thanks, my daughter suggested you to me, I’ll watch you on my smart TV tomorrow. Not watch, take part! Need to get those weights out of the case I bought them in at a garage sale. Unless I move them, and myself with them, they will not do me any good!

  • SO how many times a week would you typically do this workout? Every other day? Do you have a typical weekly workout schedule you would share? Love this idea, easy with dumbbells not a lot of space needed….love it!

  • I’ve just finished it. It was my second time of this workout and I’m sure it’s not the last one:) Great job! I really like and feel it:D

  • How long till I start seeing results? I’d been lifting weights for a little over a month and a half now & I see results not as much as I want but I’m hoping an actual routine will help kick it up a notch, thank you for reading:-)

  • Amazing Workout �� could you do a 20 min HIIT Kickboxing Workout, please ���� BTW Love your workouts ans you are such a inspiration ❤

  • Hi Rebecca! Love it when you include weights in your videos, it totally intensifies the burnnn.

    Can you please do a Jennifer Anniston arm workout video? And also on how to start doing push ups. Thanks a ton.

    Much love❤️

  • Just completed this workout. Great workout. Have a question. This is to tone your muscles but you don’t rest inbetween. I am getting so confused. Everyone tells you different things. I am trying to lose fat and build muscle.

  • really effective exercise….thnks to u bcoZ my weight was stucked from many month and after doing ur workout i loose 2 kg in just 5 days…awsum

  • I just want to thank you! Your workouts hv really helped… or I can undoubtedly say you are the only you tuber I feel like working out with!
    You are a motivation… cheers!

  • Pretty good routine. I’d change a few things.

    1. squat into press/ thruster.
    Using the weight used for the overhead press you can do this big movement when you’re fresh and get the squats in at the same time.

    2. Romanian deadlift.
    Squats are not enough for legs. This is a far less demanding move to follow thrusters and can be done with the same weight for higher reps.

    Explosive if you’re light, on your knees if you’re heavy.

    4. One arm row
    Less stress on the lower back

    rest and repeat.

    Rowing hits the biceps, pressing hits the triceps. If you’re going to be lifting overhead it should be the first thing in the circuit because if the most dangerous exercise. And you don’t want to fatigue your triceps between sets.

    If you love working biceps and triceps in isolation, finish all the rounds of your circuit then do a couple supersets of bi’s and tri’s as a finisher.

  • you didn’t say but we should probably have extra weights to alternate. Most of these I did with 12s but some it would’ve been better if I switched to a 10 or 5

  • my dumbbells are 2kilos each and as the exercise went by i literally felt like i was holding 50 kilograms and realized how week my muscles were hihihi

  • Fantastic workout. Many thanks for posting this. Kudos to you. What is the international place (England), where you can buy the dumbbells, you are using, please?

  • This is an awesome workout, and to make it even more effective: do just a single round, do each exercise 3 sets of 45 seconds each before moving on to the next exercise in the list

  • I’ve resumed working out after a really really long time and I’m absolutely unfit at the moment. But this was finally one workout that I did from beginning to end. Feels great. But one thing is, though this says full body workout, in the end only my arms felt sore. The abs and lower body didn’t feel any burn at all.:(

  • Hey Rebecca, I know this is a bit off topic but do you have a video were you tell us how you book your hotels, flight tickets, and other things like car rentals etc when u travel?

  • I remember these moves!  So happy you have started this I feel like I can work out with you again.  Keep it up!  These are fantastic!

  • I’m 52 and really enjoyed this workout. I use to do something like this. From Martin Rooney the “ jiu jitsu decathlon “.
    I liked you dumbbell kit!
    May you send me a link to find it?

  • Hi Rebecca I love your energy!! I was recommended your videos as I am an endomorph body type and want to do dumbbell and hiit workouts from home rather than go to the gym. I think I’ll do all my workouts through your channel now! P.S I think it’s sign as my dog is called Alfie too:-)) xxxx

  • I love this workout. Question. I’m 59, should I do this workout everyday? Why? Will I get sore from doing this workout routine every day? I’m thinking about my muscles needing a brake from working out. Should I give it a brake for one day to recover and start workout again the next week?

  • I have a question, I hope you can help. I bough the Fit after 50 program last night for $37 however I did not get the videos for the workouts. I am getting nowhere with Click Bank about how to order the videos. Does anyone have any info on how I can add the videos to my order? The 800 # is no help. They refer you to their Click Bank website, and their is nowhere to buy the add on video their either. Anyone have any info on this. Thanks

  • I love you videos so much!I just recentry subscribed an turned on notifications!Can your try and do a gymnastics vidoes!You are so inspirational!Thanms!

  • Hey, Rebecca. Your workout videos are really helpful to get toned quickly. Never stop to upload your new workout videos. What weights are you using in this video?

  • I loved it thank you! Just done it with my husband. We wanted to do some weights after our cardio this was perfect! ������������

  • I really want to lose weight i really want to burn fat but i also want to build muscle because I want to look toned. But I am really confused on what to eat. Calorie deficit? Calorie surplus? Can someone please tell me what will be the best for me

  • I enjoyed this greatly. I’m 57 and active I love new challenges, definitely adding this. I also like your dumb bell set I have the bowflex set.

  • Thank you!! Loving this exercise…Makes you sweat but over in 10 minutes…. which is perfect for a busy mum like me! I do it 2 times a day ��️‍♀️��️‍♀️

  • Hey I can’t swing $850 for a set of adjustable dumbbells. Are there any other good options that would be less than $200-250 dollars?

  • I’ve only just started to work out at 48 can I do the lifts with 5kg dumbbells (I’ve tried 10 and struggle)and Goblet squats with a 10kg weight, also I am doing 25min daily on a hydraulic rowing machine at its highest resistance level, would these 2 combined be good?

  • What is the smart weight adjustment on the dumbbells, what is the brand and model? Do you know if they are sold in Sweden / Stockholm or online?

  • This is great workout. I’m 52 yes old, I do cardio first, then this workout and then I follow up with chest flys, more arms, shoulders and back workout. Good stuff… thank you very much!!

  • Thank you so much Mark for demonstrating these exercises… Im a night nurse so after a 12-14 hour shift, the priority is to get hm and sleep get up and do another shift. So there’s really Not a lot of time on the days/Nights I’m working. I really like these Full body workouts… For me it might lean into a 20-30 minutes, but its realistically do able in my case. I Really want to faithfully wk out, but times not always on my side specially after a Long shift at the hospital… But I Can Do this realistically at hm in 30 minutes shower & go to bed… Thank you again.. I really needed to visually see the time factor involved, and this Will do it for me… After a while of doing this I’ll be checking your website out for more examples… Very Grateful, Thank You again… Sincerely appreciate you helping us Get Back in Shape… Your an Inspiration Mark.. Much Gratitude Sir…

  • Hi, Rebecca, I develop my biceps really quickly but I don’t like bulky arms. Should I do the bicep curls with no weights or do the curtsy lunge with weights and skip the curls?
    Thanks for another great workout!!

  • Hi there. This looks really good, however I cannot to the floor moves and wondering if u can make an easier version and exclude floor moves which is also 10 minutes. Many thanks ��

  • You’re going to love this workout…

    It’s a short 10-minute workout you can do at home…

    Using nothing more than a set of dumbbells. 

    Full body workouts really trigger your metabolism and man-boosting hormones… 

    And they are great for burning calories all day long after the workout… 

    Give this a try!

  • Thanks so much for this! Just finished doing this and feel so great. It’s hard to get in a workout with my toddler. This was perfection! Will be doing this 3 to 5x a week and increasing weight as I get stronger. Will report back ��.

  • I m and x athlete with artists sometimes it takes longer to get the joints warmed up at 300 + the warm takes longer so can address that

  • Please never stop talking through your videos the whole time it keeps me motivated and your voice gives me something else to focus on besides the pain. Thank you for doing what you do

  • Hi rebecca! I’ve been watching you since xhit and it would be nice and i think it would be easier for us and for me if you put the name of the exercise and the next one while doing the workout. Or at the beginning of the video, you could put the whole workout routine and every exercise we have to do and how many reps or seconds.. Thank you!!!

  • I love how short this is as I’ve not been doing dumbell workouts very long. I’ve been doing this one in the morning before I start my day, it puts me in a good mindset ����