20-Minute 1 Dumbbell Workout (Full-Body Workout With Video)

A total body workout geared towards burning fat and sculpting your body. This one dumbbell workout uses only four exercises to strengthen the body and it’s done in twenty minutes.

This at-home dumbbell workout is circuit-based and guaranteed to work you up a sweat. The exercises used are combo exercises (two in one) which give you the best bang for your buck in minimal time.

This workout targets the whole body with a special emphasis on the posterior chain.

Use this workout to:

• Improve strength
• Torch fat
• Increase mobility
• Prevent injury

All in just twenty minutes!

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.

The Workout

Bulgarian Split Squat With Parlof Press                               7/leg

Plank Rows                                                                                8/arm

Hack Squats                                                                               6/leg

Push Ups With Jump Outs                                                      10

Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 4 sets.

Which Weight Should I Choose For The Workout?

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 10lbs and working up to 15lbs.

1 Dumbbell Workout Tips

Don’t forget to 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

Bulgarian Split Squat With Parlof Press

• Do not hyperextend the low back
• Keep the weight in the front foot
• Push body down and backward, not forwards

Plank Rows

• Come into a slight posterior pelvic tilt, do not let low back drop
• Row using your back muscles and not your biceps
• Try not to twist the hips

Hack Squats

• Push weight back and down trying to touch the back of your leg to your calf
• Keep the other leg straight and engage the quad
• Do this without weight until comfortable. Use a bench in front of you for support if you need it at first

Push-Ups With Jump Out

• Omit the jump and just step outside to side if needed
• Don’t let low back drop, engage the core
• Keep elbows tucked for the push-up

Don’t forget to pin this fun one dumbbell at-home workout!

Think you need a more structured approach to getting strong? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.