30 Minute Full Body Dumbbell Workout for Women


Maybe you don't have time to get to the gym today. Maybe you just don't feel like battling the crowds or waiting for machines or traveling to and from. The beauty of a dumbbell workout is you can do it anywhere! If you feel like working out from home today, go for it!

If you're already at the gym but all of the machines are taken, don't even sweat it. This routine will help you work your entire body with just a pair of dumbbells in 30 minutes.

There is a pin-able version of this workout at the bottom of the article. Enjoy!

1. Back Exercise: Standing 2 Arm Bent Over Row

1. Bend slightly at your knees and push your hips back, keeping your back flat and your core tight.

2. With a dumbbell in each hand with an overhand grip, lift the dumbbells until your upper arms are parallel to the floor. 

3. Pause and slowly return to the starting position.

2. Quads Exercise: Dumbbell Lunges 

1. Holding dumbbells in each hand, stand with your feet shoulder width apart, your back straight, and your shoulders back.

2. Take a big step forward with one leg and bend until your upper and lower leg form a 90 degree angle. Make sure that your knee does not pass your toes.

3. Pause, then slowly return to the starting position. To make this exercise as effective as possible, complete all repetitions with one leg first, and then switch to the other leg.

3. Chest Exercise: Dumbbell Pullovers

1. Lie with your upper back perpendicular on a bench, a yoga ball, or the floor. Bend your knees with your feet flat on the floor and flex your hips.

2. Hold a dumbbell between both hands under the inner plate. 

3. With the weight over your chest and elbows slightly bent, bring the dumbbell back over your head until your upper arms form a line with your upper body. 

4. Slowly return to the starting position.

4. Biceps Exercise: Static Bicep Curls 

1. With your back straight, hold a pair of dumbbells with an underhand grip.

2. Curl one dumbbell up, pausing halfway to your shoulder, and hold it there. This will be your static arm.

3. With the other hand, curl the dumbbell all the way up. 

4. Complete a set with one arm then switch your static arm and your full curl arm. 

5. Hamstring Exercise: Dumbbell Step Ups

1. With a bench, step, or stable chair in front of you, hold a pair of dumbbells and stand facing the bench. Keep your core tight and look forward.

2. Bring one leg up onto the bench and use this leg to push your body up into a standing position on the bench.

3. Slowly lower yourself to the starting position. To make this exercise most effective, do all repetitions for one leg first, then switch legs.

6. Triceps Exercise: Bent Over Double Arm Triceps Kickback 

1. With a pair of dumbbells in your hands, bend at the hips while keeping your back flat. 

2. When your upper body is parallel to the floor, bring your upper arms to your sides and push the dumbbells back and behind you until your arms are fully extended.

3. Slowly lower the dumbbells to the starting position.

7. Abs Exercise: Lying Leg Raise

1. Lying on your back on a mat, with hands under your glutes on either side for stability, bring your legs straight out in front of you. Ankles should be together and feet slightly off the floor.

2. Keep your legs straight and raise your legs by bending at the hips. 

3. Once hips are completely flexed, slowly lower legs back down to the starting position.

8. Shoulders Exercise: Lateral Dumbbell Raises

1. With your back straight and feet shoulder width apart, hold dumbbells with a neutral grip. Elbows should be close to your sides.

2. With arms fully extended, raise the dumbbells out to your sides and up until they are at shoulder level. 

3. Pause, and then slowly lower the dumbbells to the starting position.

That's it! These 8 exercises will allow you to work all of your muscle groups in just 30 minutes. Be sure to take 20-60 seconds rest between sets and use a weight that feels challenging for you. 

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Pin or Print the Workout

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