Best 30 Minute Dumbbell Workout

​Because dumbbells are so versatile, you can complete a full body dumbbell workout in just 30 minutes. You can do these workouts anywhere, in a gym, at your home, or you can take your workout on the go.

While many people think dumbbells are just for your arms, you can use them to work every muscle, including the deep stabilizer muscles. And because dumbbell sets are symmetrical weights, training with dumbbells allows you to get a perfectly even workout on both sides since. This means you won’t have to worry about cheating your weaker side.

Woman in a gray sports bra carrying two dumbbells for exercising

​Walking Lunges With Dumbbells: 2 minutes, 2 sets

​Walking lunges are a great way to tone your hamstrings and glutes. This is a good free weight exercise on its own, but adding dumbbells to an already difficult workout will add killer resistance to ​this exercise.

  1. Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart.
  2. Take a large step with your right foot and then lower yourself down until your right knee is at a 90-degree angle.
  3. Then, stand back up and bring your left foot to meet your right foot.
  4. Repeat the lunge on your left foot and continue moving forward.
  5. As you lunge make sure your knee does not pass your toes and that your back knee doesn’t touch the ground.

You will also want to make sure you are taking a deep lunge so that you get the full effect of the workout on your legs and lower body. Wear a pair of workout shoes to avoid pressure in your feet.

​Dumbbell Sit Up: 2 minutes, 3 sets

​Doing sit-ups helps to train your abdominal muscles for a sleek and toned six pack. Adding weight to your sit up not only makes them more difficult, it also makes it possible to work different muscles.

If done incorrectly sit-ups can cause back and neck strain. To avoid potential injury, make sure you are paying close attention to your form and doing sit-ups correctly.

  1. Start by lying flat on your back on an exercise mat.
  2. Bend your knees and set your feet about hip-width apart.
  3. ​Grab two dumbbells and hold them against your chest.
  4. Brace your core and then slowly lift your torso up until the dumbbells touch your knees.
  5. Then lower yourself back to the ground with control and repeat.

​Thrusters: 2 minutes, 2 sets

​Thrusters are an extremely challenging full body movement that will work your legs, arms, and core and provide a cardiovascular workout. If you want to add a move to your routine that will really challenge you and get you sweating, then you should be looking at thrusters.

  1. To do this move get two dumbbells and stand with your feet shoulder-width apart.
  2. Rest the dumbbells on your shoulders in the rack position.
  3. Start the movement by doing a squat, getting as low as you can, engaging your lower body.
  4. Keep your torso lifted as you go into your squat. Once you have reached your lowest squat position, extend your legs explosively to return to standing.

When you come up into the standing position, press the dumbbells straight above your head. Then lower the dumbbells back to your shoulders and go back into your squat.

This move should feel like one fluid motion instead of three separate moves. Try to keep the flow without pausing.

When you first start doing thrusters you may not be able to go full force for two straight minutes. That’s okay, just take it slower if you need to and push yourself a little harder each time you try.

​Hammer Curls: 2 minutes, 3 sets

​Including hammer curls into your 30-minute dumbbell routine will help you to tone your entire arm. The main effect is in your biceps, but your triceps and forearms will feel it as well.

This is the perfect move to add to your routine when you’re looking for anew way to burn out your arms.

  1. To start, hold a dumbbell in each hand while taking an athletic stance.
  2. Let the weights fall to your side and your palms facing each other. Keep a neutral grip on the dumbbells.
  3. Next, bend at the elbow to raise the dumbbells to your shoulders, just like you would with a regular bicep curl.
  4. When you have lifted the weights as much as you can, slowly lower them back down with control.

The biggest difference between the hammer curl and the bicep curl is that your palms remain facing each throughout the entire movement. ​This is a good beginner’s exercise for when you want to start your journey to fitness.

You should be holding the dumbbells with the same grip you have on a hammer for the whole move. To maintain proper form, keep your feet balanced and ensure that your upper arms are not moving at all when you are doing the curl, only the forearms should move.

Additionally, make sure you are always keeping control of the weights without letting momentum take over.

Man doing plank rows while holding dumbbells

​Single Arm Plank Rows: 2 minutes, 2 sets

​Plank rows are a good move to include in your 30-minute dumbbell workout because they work your back, chest, core, and arms.

  1. You will need to start by getting into a high plank position with your hands resting on two dumbbells.
  2. Try to engage your core and hold a high plank for the entire 2 minutes, but if you can’t you can do a modified plank as needed.
  3. To start the movement, pull the weight in your right hand up to about your hip height to do the row.
  4. Pause for a second when you reach the top and then slowly lower the weight back to the ground.
  5. Then do a row with the weight under your left hand.

If you need an easier version, try doing this move by supporting yourself on a bench and holding the dumbbell in just one hand.


​It is amazing what you can do for your body in just 30 minutes. The more you work the faster you are going to see the results

Try to do this 30-minute dumbbell workout 2-3 times a week, pushing yourself just a little bit harder every time. Before you know it, you will see your body changing for the better.

If you like this, we also have a comprehensive guide on a 30 minute kettlebell workout.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.