25 Min Full Body Dumbbell Workout at Home [Build Strength, Burn Fat]

Forget the gym, sculpt your whole body from home with just a pair of dumbbells! This 25 minute workout packs 5 rounds of strength-building, fat-torching exercises that’ll hit every muscle group.

Get ready for 30 seconds of intense work, followed by a quick 20-second breather to keep your heart pounding and those calories burning. We’ll start with “partials,” focusing on controlled movements for maximum muscle activation, then unleash the full range of motion to really fire things up.

Modify as you go and listen to your body. This workout is designed to challenge you, but not break you. So grab your weights, hit that play button, and let’s get sculpting!

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🏋🏼‍♀️ Workout mat – https://bit.ly/YoGorillaTD – use code TIFFXDAN for 10%
🛒 Amazon Must-Haves – https://www.amazon.com/shop/tiffxdan
💪🏽 5-80lb adjustable dumbbells – https://bit.ly/3evYP7M

⏱️ Duration: 25 Minutes
🏋️‍♂️ Equipment: 2-3 sets of dumbbells for the drop sets. For reference I’m using 30, 20, and 10 lb dumbbells). You’ll also want a workout mat.
⏱️ Intervals: 30 seconds work, 20 seconds rest // 90 second finisher (30/30/30, no rest)

Exercises for this 25 minute full body dumbbell workout:

**Shoulders**
Shoulder Press Partials
Shoulder Press Full Range
Lateral Raise Partials
Lateral Raise Full Range
Bent Over Rear Delt Raise Partials
Bent Over Rear Delt Raise Full Range

**Legs**
Suitcase Squat Partials
Suitcase Squat Full Range
Sumo Deadlift Partials
Sumo Deadlift Full Range
Rear Lunge Partials
Rear Lunge Full Range

**Abs**
Cross Toe Touch Partials R
Cross Toe Touch Full Range R
Cross Toe Touch Partials L
Cross Toe Touch Full Range L
L-Sit Toe Touch Partials
L-Sit Toe Touch Full Range

**Chest**
Dumbbell Push Up Partials
Dumbbell Push Up Full Range
Chest Press Partials
Chest Press Full Range
Flyes Partials
Flyes Full Range

**Back**
Bent Over Row Partials
Bent Over Row Full Range
Good Morning Partials
Good Morning Full Range
Plank Rows
Renegade Rows

**Finisher 30/30/30**
Squat + Front Raise
Thrusters
Makers

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TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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