Full Body · 45 minutes
45-Minute Full Body Workout at Home with Dumbbells
- 45 min
- 4 moves × 9 rounds
- Dumbbells
- Intermediate
This 45-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 9 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
Standing Torso Twists30sCore · Back
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
40s work · 20s rest
Repeat 9× · 60s rest between rounds
- 140s
- 2
Dumbbell Hip Thrust40sGlutes · Hamstrings
- 3
Dumbbell Thruster40sFull Body · Quads · Shoulders
- 4
Dumbbell Reverse Lunge40sQuads · Glutes
- 1
Cool-Down
30s each · no rest
- 1
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 2
Supine Spinal Twist30sBack · Glutes
- 3
Cobra Stretch30sCore · Back
- 1
FAQ
Is a 45-minute full body workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
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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