A Full Body Dumbbell Workout That Will Boost Your Metabolism

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Ready to build strength, tighten and tone, and boost your metabolism? Try this full-body dumbbell workout for amazing results!

Does this sound familiar? You’ve been crushing your workouts.

You’ve mastered the bodyweight squats, you’ve perfected your push-up form, and you’re feeling fitter and more accomplished. But you’re also feeling… stuck.

Like your progress has started to slow down and you’re just going through the motions.

If you’re asking yourself, “What’s next?”—I’ve been there.

I remember a time in my journey when I was doing endless bodyweight exercises. While I was maintaining my fitness, I wasn’t seeing the changes in muscle tone I really wanted, and my motivation was starting to fade.

The day I finally bought a simple pair of dumbbells changed everything. I felt a completely new level of challenge and muscle engagement, and that excitement for my workouts came rushing back.

Adding weights is the single best way to break through a plateau, build lean muscle (which is what boosts your metabolism!), and see real results. This post is your perfect next step.

It’s a complete guide to a full-body dumbbell workout that’s not intimidating, super effective, and designed for your real, busy life.

The best part? I’m giving you two versions: a super-quick 15-minute routine for those crazy days, and a 30-minute version to really challenge yourself. Think of this workout as Your Power Up—a simple way to level up your strength and your results.

This post contains affiliate links which I’m happy to promote. All thoughts and opinions are my own. Much love & thank you for your support. To learn more about my policy, click here.

Before You Start: How to Choose Your Dumbbells

The number one question beginners ask is, “How heavy should I go?” It can be confusing, but it doesn’t have to be. Here’s a simple way to find your starting weight.

The 2-Rep Rule: Choose a weight where you can complete all the repetitions (reps) with good form, but the last two reps feel challenging (but not impossible!).

If you feel like you could easily do five more reps, your weight is likely too light. If you are struggling to finish the set or your form breaks down, the weight is too heavy.

A Starting Point: For most beginners, a great starting point is a pair of 5 lb, 8 lb, or 10 lb dumbbells. It’s always better to start lighter, focus on your form, and increase the weight as you get stronger.

Full Body Dumbbell Workout: Your 7 Power-Up Moves

We’re focusing on compound exercises, which means each move works multiple muscle groups at once. It’s the most efficient way to get a total-body workout!

1. Goblet Squat

• What it Works: Legs, glutes, and core.
• How to Do It:
  1. Stand with your feet slightly wider than your shoulders, holding one dumbbell vertically against your chest with both hands.
  2. Keeping your chest up and your back straight, bend your knees and sit your hips back and down, as if sitting in a chair.
  3. Go as low as you comfortably can, aiming to get your thighs parallel to the floor.
  4. Press through your heels to return to the starting position, squeezing your glutes at the top.
• Beginner Tip: Make sure your knees are tracking in line with your toes, not caving inward.

2. Bent-Over Dumbbell Row

• What it Works: Back and biceps.
• How to Do It:
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Hinge at your hips, keeping your back straight, until your torso is nearly parallel to the floor. Let the dumbbells hang down in front of you.
  3. Squeezing your shoulder blades together, pull the dumbbells up towards your chest, keeping your elbows tight to your body.
  4. Slowly lower the dumbbells back to the starting position.
• Beginner Tip: Avoid rounding your back. Keep your core tight and your spine in a straight line from your head to your hips.

3. Dumbbell Chest Press

• What it Works: Chest, shoulders, and triceps.
• How to Do It:
  1. Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand at your chest, with your palms facing forward.
  2. Press the dumbbells straight up over your chest until your arms are fully extended.
  3. Slowly lower the weights back down to the starting position.
• Beginner Tip: Don’t let your elbows flare out too wide. Keep them at about a 45-degree angle from your body as you lower the weights.

4. Romanian Deadlift (RDL)

• What it Works: Hamstrings, glutes, and lower back.
• How to Do It:
  1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
  2. Keeping your legs mostly straight (with just a slight bend in the knees), hinge at your hips and lower the dumbbells towards the floor.
  3. Keep the dumbbells close to your legs and your back perfectly straight. Go as low as you can without rounding your back.
  4. Squeeze your glutes to pull your torso back up to the starting position.
• Beginner Tip: Think of this as pushing your hips directly behind you, rather than just bending over.

5. Overhead Press

• What it Works: Shoulders and triceps.
• How to Do It:
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your shoulders, with your palms facing forward.
  2. Keeping your core tight, press the dumbbells straight overhead until your arms are fully extended.
  3. Slowly lower the dumbbells back to your shoulders.
• Beginner Tip: Avoid arching your lower back. Squeeze your glutes and core to keep your body stable.

6. Reverse Lunge

• What it Works: Legs and glutes (with a focus on stability).
• How to Do It:
  1. Stand tall, holding a dumbbell in each hand at your sides.
  2. Take a large step back with your right foot, lowering both knees to create two 90-degree angles.
  3. Press through your left (front) heel to return to the starting position.
  4. Repeat on the other side. That’s one rep.
• Beginner Tip: Keep your chest up and your core engaged throughout the movement to maintain your balance.

7. Russian Twist

• What it Works: Core and obliques.
• How to Do It:
  1. Sit on the floor with your knees bent and feet flat. Hold one dumbbell with both hands.
  2. Lean back slightly until you feel your abs engage. For an extra challenge, lift your feet off the floor.
  3. Twist your torso to the right, bringing the dumbbell towards your right hip.
  4. Return to the center and then twist to the left. That’s one rep.
• Beginner Tip: If lifting your feet is too much, keep your heels lightly touching the ground for more stability.

Related Posts:

• 7 Ways to Get a Quick Workout at Home
• Total Body Bootcamp: A Quick Full Body Beginner Workout
• 8 At Home Beginner Workouts For Women (Without Equipment)

The Full Body Dumbbell Workout: Choose Your Challenge!

Here is where you put it all together. Pick the workout that fits your schedule and energy level today.

The 15-Minute Express Workout

Perfect for those days when you’re short on time but still want to get a great workout in. We’ll do one powerful round to hit every muscle group.

• The Plan:
  • Warm-up: 2 minutes (light cardio, arm circles, leg swings)
  • Workout: Complete ONE round of exercises 1-7. Perform 10 reps of each exercise.
  • Cool-down: 3 minutes (light stretching)

The 30-Minute Power Up Workout

Ready to build serious strength and boost your metabolism? This is the full version of the workout.

• The Plan:
  • Warm-up: 3 minutes (light cardio, arm circles, leg swings)
  • Workout: Complete THREE rounds of exercises 1-7. Perform 10-12 reps of each exercise. Rest for 60 seconds after completing all 7 exercises before starting the next round.
  • Cool-down: 3 minutes (light stretching, focusing on the muscles worked)

Conclusion: You Are Stronger Than You Think

This full-body dumbbell workout is your official Power Up. It’s your next step to feeling stronger, more confident, and more capable in your own skin.

Picking up weights for the first time is a huge step, and you should be incredibly proud of yourself for taking on a new challenge.

Your mission for this week: Try this workout just one time. Pick the version that fits your schedule, grab your dumbbells, and discover how strong you really are.

If you tried the workout, let me know which move was your favorite in the comments below!

Follow me on Pinterest for more beginner home workouts.

Want more home workouts?

• Full Body Beginner Strength Training Workout to Do at Home
• Total Body Bootcamp: A Quick Full Body Beginner Workout
• Quick Beginner Full-Body Workout – No Equipment
• Quick & Effective Leg and Booty Home Workout
• 12 Quick & Effective Exercises for Flabby Arms

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