Not planks or push-ups — sculpt your entire body with this 20-minute standing dumbbell workout

Not planks or push-ups — sculpt your entire body with this 20-minute standing dumbbell workout


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Get ready to torch calories and build serious strength with this 20-minute full-body dumbbell workout from YouTube fitness sensations Mr and Mrs Muscle! This low-impact routine is perfect for those who want to avoid the high-impact moves of HIIT workouts but still want an effective, challenging session.

Fitness expert Viv Addo leads you through two rounds of eight exercises, working for 45 seconds with each move and resting for 15 seconds. You’ll be using dumbbells to target muscles all over your body, starting with heavy lifts like squats and deadlifts before moving on to upper-body and core exercises.

While Viv uses 11lb and 22lb dumbbells, feel free to adjust the weight to suit your fitness level. The goal is to challenge yourself while maintaining good form. If you have adjustable dumbbells, you can easily switch up the weight between exercises.

This is a low-impact workout, but don’t let that fool you into thinking it’s going to be an easy one. You’ll be challenging muscles all over the body with long sets of weighted exercises, building strength and raising your heart rate.

After a quick warm-up, you go into two rounds of eight moves, working for 45 seconds with each exercise, then resting for 15 seconds. You do some of the moves on both sides, and have a longer break between rounds to grab a drink of water.

The moves are a mix of compound and isolation exercises that target the whole body, starting with heavier lifts like squats and deadlifts to work the legs and glutes, moving to upper-body moves and standing abs exercises.

It’s a well-rounded session that people of all fitness levels can benefit from, and the fact that you do two rounds of the moves means you can get used to the technique first time around, then try to push to do more reps in the second round.

Woman performing dual dumbbell bicep curl during workout showing abs

(Image credit: Shutterstock)

Addo does the workout with you to provide the perfect example of what your form should look like with each move, and there’s lots of other handy info on screen as well, like a timer and a body map showing which muscles are being worked by the exercise you’re doing.

It’s a simple workout to scale to your ability as well. If you’re finding some moves too tough, pick a lighter dumbbell, or do the exercise without any weight; you can also reduce the work interval to 30 seconds and rest for longer between moves.

Conversely, if you’re looking to progress the session, you just need to increase the weight you’re using, or work faster to fit in more reps — just make sure your form doesn’t suffer as a result.

You can also progress by moving on to another workout once you’re comfortable with this session. This eight-move dumbbell workout takes around 25 minutes and works the whole body, while this standing ab workout focuses on sculpting your core in six moves.

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