Full Body · 15 minutes
15-Minute Full Body Workout at Home with Dumbbells
- 14 min
- 5 moves × 2 rounds
- Dumbbells
- Advanced
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 5-exercise circuit you repeat 2 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
Arm Circles30sShoulders
- 2
March in Place30sFull Body · Quads
- 3
Standing Torso Twists30sCore · Back
- 1
Main Circuit
45s work · 15s rest
Repeat 2× · 60s rest between rounds
- 1
Dumbbell Renegade Row45sBack · Core · Shoulders
- 2
Dumbbell Thruster45sFull Body · Quads · Shoulders
- 3
Goblet Squat45sQuads · Glutes · Core
- 4
Dumbbell Shoulder Press45sShoulders · Triceps
- 5
Dumbbell Woodchop45sCore · Shoulders
- 1
Cool-Down
30s each · no rest
- 1
Butterfly Stretch30sGlutes · Hamstrings
- 2
Chest Opener Stretch30sChest · Shoulders
- 3
Cat-Cow30sBack · Core
- 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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