45 routines · 10–45 min

Dumbbell Workouts at Home

A single pair of dumbbells is the most versatile piece of home gym equipment. These dumbbell workouts use them for squats, presses, rows, curls and swings, so you can train every goal from muscle building to HIIT. Choose a weight you can control for the full interval with good form.

Pick a routine

Choose your goal and time

Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.

Dumbbell Workouts at Home by goal and duration
Goal	10 min	15 min	20 min	30 min	45 min
Full Body	10	15	20	30	45
Weight Loss	10	15	20	30	45
Build Muscle	10	15	20	30	45
Abs	10	15	20	30	45
Legs	10	15	20	30	45
Glutes	10	15	20	30	45
Arms	10	15	20	30	45
Upper Body	10	15	20	30	45
HIIT	10	15	20	30	45

Key exercises

Moves you will practice

Each one links to a step-by-step form guide with common mistakes to avoid.

Multi-week plans

Follow a plan

Day-by-day schedules that use these routines and get harder every week.

28days
4-Week Dumbbell Workout Plan to Build Muscle
5×/week · 20–45 min · Dumbbells

FAQ

Dumbbell Workouts at Home: common questions

What equipment do I need?

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.

What can I train with dumbbell workouts?

This page has routines for full body, weight loss, build muscle, abs, legs, glutes, arms, upper body, hiit, each in 10 to 45 minutes versions.

Are dumbbell workouts good for beginners?

Yes. Every routine has a beginner level with easier variations and longer rest. Start there, focus on control, and step up a level once it feels easy.