One of the most challenging aspects of committing to regular exercise is figuring out where to begin. This is just as true for complete beginners as it is for experienced exercisers returning after time away.
This 20-minute workout created by fitness trainer Lindsey Bomgren, founder of the Nourish Move Love YouTube channel, is designed to help you ease back into training. It’s especially suitable if you’re restarting after illness or an extended break.
The session targets the entire body through two structured rounds of exercises, all of which can be completed within 20 minutes, including a short warm-up and cool-down.
Equipment and Setup
You’ll need a pair of dumbbells to complete the workout. Bomgren recommends using weights in the 15–25lb range as a general guide. If you’re using adjustable dumbbells, you can change the weight as needed to match each movement.
Workout Structure Explained
The workout features nine exercises, with some movements performed on both sides, resulting in 12 total moves per round. You complete two full rounds, aiming for 10 repetitions of each exercise, or 10 reps per side where applicable.
Bomgren demonstrates every movement and sets the workout tempo, allowing you to follow along or slow down if needed. Another trainer, Rachel, also appears in the video to show modified versions of certain exercises for an easier option.
Muscle Groups and Exercise Selection
To maximize efficiency within the 20-minute timeframe, the workout focuses largely on compound exercises. Movements such as squats and lunges engage multiple joints and muscle groups at the same time.
There are also more targeted exercises included, such as triceps extensions, along with core-focused movements like bicycle crunches and glute bridges.
Warm-Up, Cool-Down, and Progression
The session includes a brief warm-up and cool-down, both of which are highly beneficial. The warm-up helps prepare your body so you can perform the early exercises effectively, while the cool-down supports recovery and may reduce post-workout muscle soreness, particularly if it’s been a while since you last trained.
If you’re new to exercise or find it difficult to keep up with the pace, you can lower the repetition count to six or eight reps per move. This allows you to focus on proper form without feeling rushed, helping you build confidence as you ease back into regular workouts.
