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Intermediate Workout plan

20% Stronger & Fitter: At Home Dumbbell Burner

Progression is in session: get 20% stronger and fitter in 8 short weeks with just a set of dumbbells. Let’s go!

Home-based
Gym
Lose fat
Get toned
Increase endurance
Adults
20% Stronger & Fitter: At Home Dumbbell Burner

With a mix of resistance and cardio-based workouts, this intermediate fat loss plan will keep you moving with 25 to 42-minute guided workouts and have you come out 20% stronger and fitter after just 8 short weeks 💪 All you need is a set of adjustable dumbbells and a pair of your favorite running shoes.

Combining weightlifting with cardio, core and flexibility routines, this plan’s variety won’t disappoint. Every workout is new, exciting and a fun way to challenge your ever-growing strength and fitness levels.

At the end of 8 weeks, expect to be amazed at your new-earned strength and to say goodbye to plenty of body fat. You will love the way you look. We guarantee it 😁

Dumbbells
Lose fat, Get toned, Increase endurance

Workout plan details

This plan comes with all warm-ups and cool-downs built in, be sure to focus on them, you’ll progress much faster, push your workouts harder, and escape the vicious risk of injury by doing so! If you feel a little more warming up is necessary, by all means, go for it.

This plan focuses on building strength through progressive overloading (increasing resistance amounts or reps each week). However, if you find yourself in a position in which you can no longer increase the resistance amounts (due to fixed dumbbells or limited home equipment), we strongly suggest either increasing the reps each week or the time spent under tension (by increasing the length of each rep!).

All routines come with individual workout instructions, be sure to read them, as well as brush up on your exercise form by checking out each exercise’s instructions before going for it!

Aim to drink more water than usual. Partaking in physical fitness increases the demand for that wonderful life liquid we all know and love. Don’t be scared to go through 1 or even 2 quarts while training.

Updated Mar 19, 2025

Preview the 40 workouts
Fully preview all of the workouts in this workout plan before adding it to your Train account
#&w=qiHtDXH MonMon
Week 1: Full-Body Strength Testing MonMon
Week 1: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
#&w=qiHtDXH MonMon
Week 1: Full-Body Strength Testing MonMon
Week 1: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
Rest
Rest
#&w=qiHtDXH MonMon
Week 1: Full-Body Strength Testing MonMon
Week 1: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
#&w=rKJ7zFi TueTue
Week 1: Core Strength Testing TueTue
Week 1: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
#&w=rKJ7zFi TueTue
Week 1: Core Strength Testing TueTue
Week 1: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=rKJ7zFi TueTue
Week 1: Core Strength Testing TueTue
Week 1: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
#&w=Oxydt3l WedWed
Week 1: The 20/20 Fitness Test WedWed
Week 1: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
#&w=Oxydt3l WedWed
Week 1: The 20/20 Fitness Test WedWed
Week 1: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
Rest
Rest
#&w=Oxydt3l WedWed
Week 1: The 20/20 Fitness Test WedWed
Week 1: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
#&w=mFWsQbR ThuThu
Week 1: Full-Body Endurance Testing ThuThu
Week 1: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
#&w=mFWsQbR ThuThu
Week 1: Full-Body Endurance Testing ThuThu
Week 1: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
Rest
Rest
#&w=mFWsQbR ThuThu
Week 1: Full-Body Endurance Testing ThuThu
Week 1: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
#&w=TeqJ3o1 FriFri
Week 1: Cardio Testing FriFri
Week 1: Cardio Testing 44 min · Cardio, Legs, Shoulders
#&w=TeqJ3o1 FriFri
Week 1: Cardio Testing FriFri
Week 1: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=TeqJ3o1 FriFri
Week 1: Cardio Testing FriFri
Week 1: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=XBfLx8t MonMon
Week 2: Legs & Pull MonMon
Week 2: Legs & Pull 47 min · Core, Back, Legs, Shoulders
#&w=XBfLx8t MonMon
Week 2: Legs & Pull MonMon
Week 2: Legs & Pull 47 min · Core, Back, Legs, Shoulders
Rest
Rest
#&w=XBfLx8t MonMon
Week 2: Legs & Pull MonMon
Week 2: Legs & Pull 47 min · Core, Back, Legs, Shoulders
#&w=3xRtT8F TueTue
Week 2: Core Work! TueTue
Week 2: Core Work! 34 min · Core, Lower Back, Abs, Legs
#&w=3xRtT8F TueTue
Week 2: Core Work! TueTue
Week 2: Core Work! 34 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=3xRtT8F TueTue
Week 2: Core Work! TueTue
Week 2: Core Work! 34 min · Core, Lower Back, Abs, Legs
#&w=eVNUYwe WedWed
Week 2: Snap! WedWed
Week 2: Snap! 16 min · Abs, Back, Chest, Legs...
#&w=eVNUYwe WedWed
Week 2: Snap! WedWed
Week 2: Snap! 16 min · Abs, Back, Chest, Legs...
Rest
Rest
#&w=eVNUYwe WedWed
Week 2: Snap! WedWed
Week 2: Snap! 16 min · Abs, Back, Chest, Legs...
#&w=L78HUPK ThuThu
Week 2: Push & Legs ThuThu
Week 2: Push & Legs 48 min · Core, Arms, Back, Legs...
#&w=L78HUPK ThuThu
Week 2: Push & Legs ThuThu
Week 2: Push & Legs 48 min · Core, Arms, Back, Legs...
Rest
Rest
#&w=L78HUPK ThuThu
Week 2: Push & Legs ThuThu
Week 2: Push & Legs 48 min · Core, Arms, Back, Legs...
#&w=rdS10Oz FriFri
Week 2: Cardio! FriFri
Week 2: Cardio! 43 min · Cardio, Legs, Shoulders
#&w=rdS10Oz FriFri
Week 2: Cardio! FriFri
Week 2: Cardio! 43 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=rdS10Oz FriFri
Week 2: Cardio! FriFri
Week 2: Cardio! 43 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=QNf0Bh3 MonMon
Week 3: Legs & Pull MonMon
Week 3: Legs & Pull 44 min · Core, Back, Legs, Shoulders
#&w=QNf0Bh3 MonMon
Week 3: Legs & Pull MonMon
Week 3: Legs & Pull 44 min · Core, Back, Legs, Shoulders
Rest
Rest
#&w=QNf0Bh3 MonMon
Week 3: Legs & Pull MonMon
Week 3: Legs & Pull 44 min · Core, Back, Legs, Shoulders
#&w=09vynnF TueTue
Week 3: Core Work! TueTue
Week 3: Core Work! 34 min · Core, Lower Back, Abs, Legs
#&w=09vynnF TueTue
Week 3: Core Work! TueTue
Week 3: Core Work! 34 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=09vynnF TueTue
Week 3: Core Work! TueTue
Week 3: Core Work! 34 min · Core, Lower Back, Abs, Legs
#&w=V1gZ2Ym WedWed
Week 3: Countdown! WedWed
Week 3: Countdown! 33 min · Core, Triceps, Abs, Arms...
#&w=V1gZ2Ym WedWed
Week 3: Countdown! WedWed
Week 3: Countdown! 33 min · Core, Triceps, Abs, Arms...
Rest
Rest
#&w=V1gZ2Ym WedWed
Week 3: Countdown! WedWed
Week 3: Countdown! 33 min · Core, Triceps, Abs, Arms...
#&w=Gl7lQKB ThuThu
Week 3: Push & Legs ThuThu
Week 3: Push & Legs 45 min · Core, Arms, Back, Legs...
#&w=Gl7lQKB ThuThu
Week 3: Push & Legs ThuThu
Week 3: Push & Legs 45 min · Core, Arms, Back, Legs...
Rest
Rest
#&w=Gl7lQKB ThuThu
Week 3: Push & Legs ThuThu
Week 3: Push & Legs 45 min · Core, Arms, Back, Legs...
#&w=tlP1WDP FriFri
Week 3: Cardio Intervals! FriFri
Week 3: Cardio Intervals! 46 min · Cardio, Legs, Shoulders
#&w=tlP1WDP FriFri
Week 3: Cardio Intervals! FriFri
Week 3: Cardio Intervals! 46 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=tlP1WDP FriFri
Week 3: Cardio Intervals! FriFri
Week 3: Cardio Intervals! 46 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=kC3Edjy MonMon
Week 4: Legs & Pull MonMon
Week 4: Legs & Pull 41 min · Core, Back, Legs, Shoulders
#&w=kC3Edjy MonMon
Week 4: Legs & Pull MonMon
Week 4: Legs & Pull 41 min · Core, Back, Legs, Shoulders
Rest
Rest
#&w=kC3Edjy MonMon
Week 4: Legs & Pull MonMon
Week 4: Legs & Pull 41 min · Core, Back, Legs, Shoulders
#&w=JvM62N7 TueTue
Week 4: Core Work! TueTue
Week 4: Core Work! 35 min · Core, Lower Back, Abs, Legs
#&w=JvM62N7 TueTue
Week 4: Core Work! TueTue
Week 4: Core Work! 35 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=JvM62N7 TueTue
Week 4: Core Work! TueTue
Week 4: Core Work! 35 min · Core, Lower Back, Abs, Legs
#&w=AWana6j WedWed
Week 4: Superset! WedWed
Week 4: Superset! 36 min · Abs, Arms, Back, Legs...
#&w=AWana6j WedWed
Week 4: Superset! WedWed
Week 4: Superset! 36 min · Abs, Arms, Back, Legs...
Rest
Rest
#&w=AWana6j WedWed
Week 4: Superset! WedWed
Week 4: Superset! 36 min · Abs, Arms, Back, Legs...
#&w=x2QcFHD ThuThu
Week 4: Push & Legs ThuThu
Week 4: Push & Legs 41 min · Core, Arms, Back, Legs...
#&w=x2QcFHD ThuThu
Week 4: Push & Legs ThuThu
Week 4: Push & Legs 41 min · Core, Arms, Back, Legs...
Rest
Rest
#&w=x2QcFHD ThuThu
Week 4: Push & Legs ThuThu
Week 4: Push & Legs 41 min · Core, Arms, Back, Legs...
#&w=crOUFra FriFri
Week 4: Cardio Pace Run! FriFri
Week 4: Cardio Pace Run! 32 min · Cardio, Legs, Shoulders
#&w=crOUFra FriFri
Week 4: Cardio Pace Run! FriFri
Week 4: Cardio Pace Run! 32 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=crOUFra FriFri
Week 4: Cardio Pace Run! FriFri
Week 4: Cardio Pace Run! 32 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=1UyGzS7 MonMon
Week 5: Legs & Pull MonMon
Week 5: Legs & Pull 40 min · Triceps, Back, Chest, Legs...
#&w=1UyGzS7 MonMon
Week 5: Legs & Pull MonMon
Week 5: Legs & Pull 40 min · Triceps, Back, Chest, Legs...
Rest
Rest
#&w=1UyGzS7 MonMon
Week 5: Legs & Pull MonMon
Week 5: Legs & Pull 40 min · Triceps, Back, Chest, Legs...
#&w=ZKMez69 TueTue
Week 5: Core Work! TueTue
Week 5: Core Work! 36 min · Core, Lower Back, Abs, Legs
#&w=ZKMez69 TueTue
Week 5: Core Work! TueTue
Week 5: Core Work! 36 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=ZKMez69 TueTue
Week 5: Core Work! TueTue
Week 5: Core Work! 36 min · Core, Lower Back, Abs, Legs
#&w=PgCILvE WedWed
Week 5: Calorie Ignite! WedWed
Week 5: Calorie Ignite! 37 min · Core, Abs, Hip flexors, Legs...
#&w=PgCILvE WedWed
Week 5: Calorie Ignite! WedWed
Week 5: Calorie Ignite! 37 min · Core, Abs, Hip flexors, Legs...
Rest
Rest
#&w=PgCILvE WedWed
Week 5: Calorie Ignite! WedWed
Week 5: Calorie Ignite! 37 min · Core, Abs, Hip flexors, Legs...
#&w=ILO2WxG ThuThu
Week 5: Push & Legs ThuThu
Week 5: Push & Legs 46 min · Glutes, Abs, Arms, Back...
#&w=ILO2WxG ThuThu
Week 5: Push & Legs ThuThu
Week 5: Push & Legs 46 min · Glutes, Abs, Arms, Back...
Rest
Rest
#&w=ILO2WxG ThuThu
Week 5: Push & Legs ThuThu
Week 5: Push & Legs 46 min · Glutes, Abs, Arms, Back...
#&w=XJKvPYC FriFri
Week 5: Cardio Testing FriFri
Week 5: Cardio Testing 44 min · Cardio, Legs, Shoulders
#&w=XJKvPYC FriFri
Week 5: Cardio Testing FriFri
Week 5: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=XJKvPYC FriFri
Week 5: Cardio Testing FriFri
Week 5: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=JQ3P6tj MonMon
Week 6: Legs & Pull MonMon
Week 6: Legs & Pull 51 min · Glutes, Glutes & Hip flexors, Abs, Back...
#&w=JQ3P6tj MonMon
Week 6: Legs & Pull MonMon
Week 6: Legs & Pull 51 min · Glutes, Glutes & Hip flexors, Abs, Back...
Rest
Rest
#&w=JQ3P6tj MonMon
Week 6: Legs & Pull MonMon
Week 6: Legs & Pull 51 min · Glutes, Glutes & Hip flexors, Abs, Back...
#&w=78VRqc3 TueTue
Week 6: Core Work! TueTue
Week 6: Core Work! 39 min · Core, Lower Back, Abs, Legs
#&w=78VRqc3 TueTue
Week 6: Core Work! TueTue
Week 6: Core Work! 39 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=78VRqc3 TueTue
Week 6: Core Work! TueTue
Week 6: Core Work! 39 min · Core, Lower Back, Abs, Legs
#&w=nuhQibK WedWed
Week 6: Stop - Go WedWed
Week 6: Stop - Go 17 min · Glutes, Abs, Chest, Legs
#&w=nuhQibK WedWed
Week 6: Stop - Go WedWed
Week 6: Stop - Go 17 min · Glutes, Abs, Chest, Legs
Rest
Rest
#&w=nuhQibK WedWed
Week 6: Stop - Go WedWed
Week 6: Stop - Go 17 min · Glutes, Abs, Chest, Legs
#&w=JADiAO8 ThuThu
Week 6: Push & Legs ThuThu
Week 6: Push & Legs 51 min · Abs, Arms, Back, Legs...
#&w=JADiAO8 ThuThu
Week 6: Push & Legs ThuThu
Week 6: Push & Legs 51 min · Abs, Arms, Back, Legs...
Rest
Rest
#&w=JADiAO8 ThuThu
Week 6: Push & Legs ThuThu
Week 6: Push & Legs 51 min · Abs, Arms, Back, Legs...
#&w=jLBxpNW FriFri
Week 6: Cardio Tempo! FriFri
Week 6: Cardio Tempo! 34 min · Cardio, Legs, Shoulders
#&w=jLBxpNW FriFri
Week 6: Cardio Tempo! FriFri
Week 6: Cardio Tempo! 34 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=jLBxpNW FriFri
Week 6: Cardio Tempo! FriFri
Week 6: Cardio Tempo! 34 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=q1XfWWr MonMon
Week 7: Legs & Pull MonMon
Week 7: Legs & Pull 50 min · Abs, Back, Legs, Shoulders
#&w=q1XfWWr MonMon
Week 7: Legs & Pull MonMon
Week 7: Legs & Pull 50 min · Abs, Back, Legs, Shoulders
Rest
Rest
#&w=q1XfWWr MonMon
Week 7: Legs & Pull MonMon
Week 7: Legs & Pull 50 min · Abs, Back, Legs, Shoulders
#&w=bLXcbwZ TueTue
Week 7: Core Work! TueTue
Week 7: Core Work! 43 min · Core, Lower Back, Abs, Legs
#&w=bLXcbwZ TueTue
Week 7: Core Work! TueTue
Week 7: Core Work! 43 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=bLXcbwZ TueTue
Week 7: Core Work! TueTue
Week 7: Core Work! 43 min · Core, Lower Back, Abs, Legs
#&w=Wydg9XK WedWed
Week 7: Control WedWed
Week 7: Control 37 min · Glutes, Hamstrings, Abs, Arms...
#&w=Wydg9XK WedWed
Week 7: Control WedWed
Week 7: Control 37 min · Glutes, Hamstrings, Abs, Arms...
Rest
Rest
#&w=Wydg9XK WedWed
Week 7: Control WedWed
Week 7: Control 37 min · Glutes, Hamstrings, Abs, Arms...
#&w=RRw47Hf ThuThu
Week 7: Push & Legs ThuThu
Week 7: Push & Legs 47 min · Abs, Arms, Back, Legs...
#&w=RRw47Hf ThuThu
Week 7: Push & Legs ThuThu
Week 7: Push & Legs 47 min · Abs, Arms, Back, Legs...
Rest
Rest
#&w=RRw47Hf ThuThu
Week 7: Push & Legs ThuThu
Week 7: Push & Legs 47 min · Abs, Arms, Back, Legs...
#&w=PrGnZLZ FriFri
Week 7: Cardio Intervals! FriFri
Week 7: Cardio Intervals! 44 min · Cardio, Legs, Shoulders
#&w=PrGnZLZ FriFri
Week 7: Cardio Intervals! FriFri
Week 7: Cardio Intervals! 44 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=PrGnZLZ FriFri
Week 7: Cardio Intervals! FriFri
Week 7: Cardio Intervals! 44 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
#&w=8oUygZx MonMon
Week 8: Full-Body Strength Testing MonMon
Week 8: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
#&w=8oUygZx MonMon
Week 8: Full-Body Strength Testing MonMon
Week 8: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
Rest
Rest
#&w=8oUygZx MonMon
Week 8: Full-Body Strength Testing MonMon
Week 8: Full-Body Strength Testing 44 min · Core, Back, Legs, Shoulders
#&w=2FypLiQ TueTue
Week 8: Core Strength Testing TueTue
Week 8: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
#&w=2FypLiQ TueTue
Week 8: Core Strength Testing TueTue
Week 8: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
Rest
Rest
#&w=2FypLiQ TueTue
Week 8: Core Strength Testing TueTue
Week 8: Core Strength Testing 27 min · Core, Lower Back, Abs, Legs
#&w=wKcTlfI WedWed
Week 8: The 20/20 Fitness Test WedWed
Week 8: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
#&w=wKcTlfI WedWed
Week 8: The 20/20 Fitness Test WedWed
Week 8: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
Rest
Rest
#&w=wKcTlfI WedWed
Week 8: The 20/20 Fitness Test WedWed
Week 8: The 20/20 Fitness Test 16 min · Abs, Chest, Legs, Shoulders
#&w=HOvftvl ThuThu
Week 8: Full-Body Endurance Testing ThuThu
Week 8: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
#&w=HOvftvl ThuThu
Week 8: Full-Body Endurance Testing ThuThu
Week 8: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
Rest
Rest
#&w=HOvftvl ThuThu
Week 8: Full-Body Endurance Testing ThuThu
Week 8: Full-Body Endurance Testing 27 min · Glutes & Hip flexors, Chest, Legs
#&w=V1cl5Le FriFri
Week 8: Cardio Testing FriFri
Week 8: Cardio Testing 44 min · Cardio, Legs, Shoulders
#&w=V1cl5Le FriFri
Week 8: Cardio Testing FriFri
Week 8: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest
Rest
#&w=V1cl5Le FriFri
Week 8: Cardio Testing FriFri
Week 8: Cardio Testing 44 min · Cardio, Legs, Shoulders
Rest SatSat
Rest SunSun
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