Grab 2 Dumbbells and Get Ready to Crush This 20-Minute Full-Body Strength Training Workout
Twenty minutes may not sound like enough time to get in a quality workout, but this 20-minute full-body workout is going to have your muscles quivering once it's over. "This full-body workout is a great way to help you build muscle with a combination of upper- and lower-body compound lifts," Stephanie Sanzo, a VFA-certified and Sweat app trainer — and creator of the BUILD and LIFTING at Home program — told POPSUGAR.
Because this is a circuit-style workout, you're going to be challenged aerobically in addition to challenging your strength. This workout is for all levels, and Sanzo recommends beginners complete three rounds of each circuit, and those who are more advanced to complete five rounds of each circuit. Grab some water, a towel, and your weights because it's time to put in work!
Stephanie Sanzo's 20-Minute Full-Body Strength Workout
Equipment needed: a set of medium-weight dumbbells — here's a guide on how to choose the right weight. Before getting started, make sure you adequately warm your body up – here's a dynamic warmup we like. This 20-minute work consists of two, total-body circuits containing three exercises each.
Complete the designated reps for all three exercises in circuit one, taking little to no rest in between each exercise, then take 30 seconds of rest once the circuit is complete. Repeat for a total of three rounds before advancing to circuit two. Complete the designated reps for all three exercises in circuit two, taking little to no rest in between each exercise, then take 30 seconds of rest. Repeat for a total of three rounds. Be sure to cool down and stretch after the workout.
- Circuit 1, exercise 1: reverse lunge: 20 reps
- Circuit 1, exercise 2: overhand Romanian deadlift: 15 reps
- Circuit 1, exercise 3: dumbbell front squat: 20 reps
Take 30 seconds of rest and repeat circuit one for a total of three rounds if you're a beginner and five rounds if you're more advanced.
- Circuit 2, exercise 1: dumbbell push-up: 10 reps
- Circuit 2, exercise 2: bent-over row: 15 reps
- Circuit 2, exercise 3: dumbbell push-press: 20 reps
Take 30 seconds of rest and repeat circuit three for a total of three round if you're a beginner and five rounds if you're more advanced.