Upper- and lower-body strength workouts both play an important role in a balanced fitness routine. However, when time is limited or motivation feels low, full-body sessions offer a smart way to train more efficiently by targeting everything at once.
If cooler fall weather has made gym visits or studio classes less appealing, this total-body workout you can do at home is an ideal alternative. Created by Los Angeles–based personal trainers Juice & Toya, this 30-minute full-body dumbbell workout is designed to help you build strength without leaving your living room.
According to the trainers, this routine is an excellent option for beginners or anyone who prefers to focus carefully on proper technique while exercising.
To get the most out of the workout, you’ll need a pair of dumbbells to add resistance to each movement. Since the routine includes both upper- and lower-body exercises, adjustable dumbbells can be especially useful, allowing you to change the weight depending on the move.
If you’re ready to elevate your heart rate, challenge your muscles, and work toward your fitness goals, this workout is ready when you are.
How to complete the 30-minute dumbbell workout
The routine is organized into two separate circuits, each containing seven exercises. One circuit focuses on upper-body and core movements, while the other targets the lower body. You’ll repeat each circuit twice from start to finish.
Each exercise is broken into manageable intervals. Perform every movement for 40 seconds, followed by 15 seconds of rest. After completing the first set of seven exercises, you’ll take a longer 30-second recovery before moving on to the next circuit.
The trainers recommend choosing a medium to heavy dumbbell weight to effectively build strength and properly challenge your muscles. If you’re new to resistance training or returning after time off, it’s important to listen to your body and work at a comfortable pace. Using weights that are too heavy can increase the risk of injury, while weights that are too light may slow progress.
Throughout the workout, Toya offers modifications for every exercise, making the session accessible for beginners while still effective for more experienced lifters.
What to expect from the workout structure
The session begins with a brief warm-up to activate the muscles and increase circulation. From there, it moves directly into strength-focused exercises. Movements such as suitcase squats, split squats, deadlifts, and bent-over rows form the foundation of the routine. These compound exercises engage multiple muscle groups at once, helping you maximize results in less time. With your dumbbells ready, all that’s left to do is start moving.
