I’m a huge supporter of dumbbell-based training. It’s easy to finish in under 60 minutes, requires very little equipment, and removes the need to rush to a gym or sacrifice a full lunch break. That makes it a smart way to train efficiently without compromising workout quality.
With that in mind, here’s a three-move dumbbell workout that takes just 15 minutes to complete. It’s simple to adjust, making it an ideal option for anyone looking for a beginner-friendly routine that still delivers results.
Watch the Three-Move Dumbbell Workout
Take a moment to review the movements using the demo videos below, then follow the full workout plan to get started.
The Three Essential Dumbbell Moves
1. Dumbbell Suitcase Deadlift
Before suitcases had wheels, you had to bend down, lift them, and carry them — that’s exactly where this movement gets its name.
The suitcase deadlift targets your core, grip strength, and legs. It should be performed with intent and speed, but never at the expense of proper form. Aim to lightly touch the dumbbells to the floor on every rep, then drive up powerfully to stand.
Keep your chest lifted, your back neutral, and hinge at the hips. A firm squeeze of the glutes helps maintain stability and protects the lower back throughout the movement.
2. Dumbbell Devil Press
The name says it all — this one is challenging. The devil press blends multiple movements into a single exercise, including a burpee, swing, and snatch. It builds full-body power and strength while testing endurance and control under load.
With the right weight selection, you can settle into a steady rhythm, but it demands focus and minimal pauses. Because of the high rep volume, choosing manageable weights is key.
You shouldn’t need to stop every few reps. Ideally, aim for one short reset per round. For example, breaking 20 reps into two sets of 10 keeps momentum without excessive fatigue.
3. Dumbbell Squat Clean
Squat cleans build leg and core power, increase muscle strength, and train your body to move weights smoothly from the floor to the shoulders. This exercise demands balance and coordination, requiring both sides of the body to work together.
Focus on an explosive pull from the floor to the shoulders. Quickly rotate the elbows forward to rack the dumbbells, then move straight into the squat. Each rep should be clean, controlled, and fast.
Make sure to reach full depth — no partial reps. Sit low, drive upward with strength, and reset efficiently before the next repetition.
The 15-Minute Dumbbell Workout Structure
Descending Ladder Format
- 20 / 18 / 16 / 14 … reps
- Suitcase Deadlift
- Devil Press
- Squat Clean
Start with 20 reps of each exercise, moving from one movement to the next with very little rest. You can alternate arms using a single dumbbell, splitting reps evenly, or extend the time cap if needed.
Each new round drops the reps by two. Continue descending the ladder until you hit your time limit. Aim for a 15-minute cap, tracking progress as your fitness improves while keeping the same weights.
Because this workout requires pace, avoid choosing overly heavy dumbbells. Ideally, complete each set with no more than one brief pause. Once you reach 10 to 12 reps per movement, challenge yourself to complete them without stopping.
Good luck — and may the devil press be in your favor.
