- Stand with your back straight, your feet shoulder width apart, and your arms hanging naturally by your sides
- Keeping your arms fully extended and your torso stationary, lift your hands up and out in front of you until they reach your shoulder level, exhale as you do so
- Lightly squeeze your shoulder muscles at this position, and then continue to elevate your arms until they are outstretched overhead
- Hold briefly and then gently lower your arms back to the starting position in a smooth controlled movement inhaling as you do so
Beginner 23-Min Dumbbell Full Body Fat Burn
23 min
·
7 exercises
Earn your lunch with this beginner 23-min dumbbell circuit! Hit every muscle group with controlled reps, rest between rounds, and follow the built-in exercise instructions whenever you need a cue. Full body fat burn with weights — no gym required. Let\'s go!
No need to rush through these, you\'re just warming up!
0:45 rest
Use your knees if necessary and master the form before increasing the resistance.
0:45 rest
No need to go too heavy, just use these sets to fully engage your chest muscles!
0:45 rest
Biceps and shoulders hit with just one exercise! Take your time here - ideally, aim for 3 seconds per rep.
0:45 rest
Complete these at a nice, steady rhythm and then move straight on!
You\'re so close to the end! Now, flex those quads.
0:45 rest
Close the workout with these, then head out and get yourself a much-deserved lunch!
About this workout
Beginner 23-Min Dumbbell Full Body Fat Burn is a free 23 min workout plan with 7 illustrated exercises for your core, glutes, quadriceps and triceps. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 23 min
- Exercises: 7
- Training focus: Core, glutes, quadriceps and triceps
- Equipment: Dumbbells
- Level: Beginner
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Beginner 23-Min Dumbbell Full Body Fat Burn take?
The full workout takes about 23 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
What muscles does this workout target?
This routine primarily works your shoulders, lower back, upper back & lower traps, chest, biceps, glutes & hip flexors. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Beginner 23-Min Dumbbell Full Body Fat Burn
23 min
·
7 exercises
Earn your lunch with this beginner 23-min dumbbell circuit! Hit every muscle group with controlled reps, rest between rounds, and follow the built-in exercise instructions whenever you need a cue. Full body fat burn with weights — no gym required. Let\'s go!
Double Arm Front Raises to Overhead Extension
No need to rush through these, you\'re just warming up!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Renegade Rows
Use your knees if necessary and master the form before increasing the resistance.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
- Place two dumbbells or kettlebells on the floor about shoulder width apart.
- In a push up position, place your hands on the grip section of each bell for support.
- Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
- Hold for a count of one.
- Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm.
- When you have rowed both arms, that is one repetition.
- Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
- Lean forward into an incline bench
- Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
- Your arms should be fully extended and hanging straight down. This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
- Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Alternating Dumbbell Press
No need to go too heavy, just use these sets to fully engage your chest muscles!
Primary muscle group(s):
Chest
Secondary:
Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
- Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
- Push the weight back up by contracting your chest and straightening your arm.
- Repeat the same motion with your right arm while now keeping your left arm locked in position.
Dumbbell Biceps Curl to Shoulder Press
Biceps and shoulders hit with just one exercise! Take your time here - ideally, aim for 3 seconds per rep.
Primary muscle group(s):
Biceps, Shoulders
Secondary:
Abs
- Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
- Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
- Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.
Sumo Dumbbell Squats
A
Complete these at a nice, steady rhythm and then move straight on!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight with a tight core and flat back.
- Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
- Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground.
- Pause and slowly return to the starting position without locking your knees.
- Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
- Set a barbell on a rack at your shoulder height.
- Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
- Hold on to the bar using an overhand grip so that your palms are facing forward.
- Lift the barbell off the rack by pushing up with your legs while straightening your torso.
- Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
- Keep your head up and look straight ahead at all times, as looking down will put you off balance.
- Ensure your back is straight. This is the start position.
- As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
- Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
- Hold for a count of one.
- As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
- Pause for a count of one.
- Repeat.
This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Squats to Side Leg Raises
A
You\'re so close to the end! Now, flex those quads.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
- Then drive your hips forward and push through your quads and glutes to return to a standing position.
- Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
- Lower your leg back so that you return to the starting position and repeat for the other side!
Knee Plank Reaches
Close the workout with these, then head out and get yourself a much-deserved lunch!
Primary muscle group(s):
Abs, Lower Back
Secondary:
Shoulders
- Get into a face-down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs out behind you, supporting yourself on your knees, with your feet elevated behind you.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- When feeling secure, slowly lift one forearm off the floor while transferring the weight to your grounded forearm.
- Straighten the now-elevated arm out in front of you, reaching forward with your fingertips.
- Bring the elevated arm back in and to the floor, redistribute your weight, and repeat on the other side.
Workout done!
Exercises done
of 7
Total time
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