Full Body · 15 minutes
15-Minute Full Body Workout at Home with Dumbbells
- 15 min
- 4 moves × 3 rounds
- Dumbbells
- Beginner
This 15-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Standing Torso Twists30sCore · Back
- 2
Hip Circles30sGlutes · Core
- 3
Step Jacks30sFull Body · Shoulders
- 1
Main Circuit
30s work · 30s rest
Repeat 3× · 30s rest between rounds
- 1
Dumbbell Lateral Raise30sShoulders
- 2
Dumbbell Bent-Over Row30sBack · Biceps
- 3
Goblet Squat30sQuads · Glutes · Core
- 4
Dumbbell Floor Press30sChest · Triceps
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 3
Cross-Body Shoulder Stretch30sShoulders
- 1
FAQ
Is a 15-minute full body workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this full body workout?
Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.
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