Quick Dumbbell Workout At Home (12 Minutes, Total Body, With Video)
A total body, quick dumbbell workout you can do at home. This at-home workout focuses on unilateral exercises to help you get strong and lean while preventing injury.
There are four rounds in this quick dumbbell workout and the focus is on finding control with weights.
This workout will help:
- Prevent injury
- Strengthen your entire body
- Tone your muscles
- Increase mobility
- Fire up your core
Use this home workout when you’re short on time and need a sweat session!
Don't have a dumbbell? Here's a great 12-minute resistance band workout instead!
Can You Build Muscle With Only One Dumbbell?
Most women strive for that “toned” or “lean” look which is based upon building muscle! And the best part about muscle is that it can be built with any tool.
So yes, you can build muscle with just one dumbbell.
Stimulating your muscles is more about consistent and progressive overload (always pushing and challenging, targeting the muscle in a linear way) which can be done with any equipment (or no equipment).
It’s more about the stimulus and less about the tool. Learn more about progressive overload.
So, as long as you’re focusing on muscle engagement and challenging that engagement more and more over time, you can build muscle.
- Single arm row with pause x8/arm
- Squat with parlof press x8
- Windmill x5/arm
- Single leg hamstring bridge x8/leg
Perform each exercise back to back for the repetitions listed. Rest at the end of the hamstring bridges for sixty seconds. Then, repeat the workout for a total of four times.
Need a warm-up? Learn more about warm-up exercises and how to make them effective! Plus grab a five-minute warm-up.
Which Weight Should I Choose?
You want a weight that is challenging but not unrealistic.
Since this dumbbell workout challenges your core quite a bit, err on the side of lighter. This is because if you’re core fatigued and doesn’t do its job, the low back will take up the slack (which will not feel good).
For most women, I’d recommend starting with 12lbs and working up to 12-15lbs.
Quick Dumbbell Workout Tips
Make sure your form is spot on and that you’re activating the muscles you should be! This is far more important than anything else.
Don’t just go through the motions
Single Arm Row With Pause
- Maintain a bentover position from the hips and keep a flat back
- Move through the shoulder not just the elbow
- Pause at the top for three seconds
Squat with parlof press
- Keep the weight in the heels
- Drive the knees out using the glutes
- Press out only as far as your core will stabilize you
- Hinge through the hips
- Keep a line from the weight to the shoulder to the foot
- Use your obliques to help bring you back up
Single Leg hamstring Bridge
- Squeeze the glutes to support the back
- Push through the heels to lift the hips
And of course, if you need more (more support, more visual, more accountability!) hit up my follow-along workout page! All you need to do is choose your workout, hit play, and work out WITH me.
Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.