You don’t need the gym to build muscle all over and strengthen your core — try this 30-minute full-body dumbbell workout instead

a photo of a woman lifting dumbbells above her shoulders
(Image credit: Getty Images)

When life gets busy, exercise is often the first thing we let slide, waiting for a quieter moment. But even when you're short on time, it's still possible to stay active—and this 30-minute full-body strength routine proves it.

Designed by trainer James Stirling (The London Fitness Guy), this quick workout can be done at home with just a pair of the best adjustable dumbbells and an exercise mat. You'll complete six exercises, working for 40 seconds with 20 seconds of rest between moves. The full routine consists of four rounds, with a 90-second break between each one. Use that time to rest, rehydrate, and get ready for the next round

Lifepro Adjustable Dumbbells: was $189 now $161 @ Amazon

Lifepro Adjustable Dumbbells: was $189 now $161 @ Amazon
The Lifepro Adjustable Dumbbells offer a weight range from 5 to 25 lbs and can be easily adjusted using a smooth slider mechanism. Built for safe home workouts, they feature non-slip grip handles for secure lifting, and safety locks to ensure the weight plates stay firmly in place.

Watch James Stirling's full-body dumbbell routine

The 40 seconds of work and 20 seconds of rest combination for this routine is what you call a high-intensity resistance training workout. This style of training is an efficient way to improve your strength and fitness at the same time.

As you'll be working with dumbbells in this workout, you don't need to worry about working at the fast pace many people associate with a standard HIIT workout. High-intensity training isn't just about speed, it's about how hard you are pushing yourself within a set period, and the combination of work time, minimal rest, and volume executed in the session.

Performing each exercise with controlled form and a challenging weight will still elevate your heart rate and lead to muscle fatigue building on the overall intensity of your workout. To maximize your muscle engagement during the 40-second work periods be sure to think about spending time under tension as you work through each exercise.

Also, be smart when selecting your dumbbell size—start with a weight that allows you to complete all reps with proper form but feels challenging by the last few seconds of each set without sacrificing your technique.

woman doing dummbell chest press

(Image credit: Shutterstock)

Once you've selected the right weight and mastered your form, you’ll be ready to dive into this full-body workout. The six exercises are varied to target both your upper and lower body, while also engaging your core throughout the session. 

Exercises like the Z-Press, Chest Press, Split Squat, and Sumo Squat all rely on a strong core to maintain balance and proper form. Plus, the deadbug is specifically designed to target your core muscles. 

Deadbugs are a particularly good move for strengthening your midsection because they engage the entire core, not just the abs—learn more about the difference between the two in our abs vs core explainer. If you fancy an extra ab finisher at the end of this workout, here's a deadbug variation to try out.

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Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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