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30-Minute Workout At Home (One Dumbbell)

Build strength in the comfort of your own home with this effective 30 minute workout at home. I love that this workout only requires one dumbbell – making it an accessible way to train if you have limited space or equipment. This total body workout includes four superset circuits, each made up of a strength exercise (to build muscle) and a power exercise (to increase calorie-burn and get the heart rate up).

As a certified personal trainer and busy mom of three, I’m a huge believer in the power of an effective 30-minute workout at home.

It may seem counterintuitive, but I started seeing more muscle tone and strength when I stopped going to a traditional gym.

Working out at home has allowed me to be much more consistent with my workouts.

Muscle building is all about consistency and repetition. When you work out consistently, you break down muscle fibers, which then repair themselves and become stronger. This leads to increased muscle definition, strength and endurance.

Home workouts allow me to workout on my own schedule – which has been a key factor in sticking to a consistent workout routine.

Today’s workout consists of four full body supersets – each containing a single dumbbell strength exercise and a power exercise.

Combining strength and power exercises results in the most effective, efficient workout; allowing us to reap all the benefits of both types of exercises.

two women performing a dumbbell lunge as part of 30 minute workout at home

30-Minute Full Body Workout At Home

Build strength at home using one dumbbell with this 30 minute full body workout at home.

A complete strength and high intensity interval training (HIIT) cardio workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core. Modifications are provided for all fitness levels.

Add full body conditioning workouts like this one to your home workout plan one to two times a week to improve cardiovascular health, increase endurance and build strength.

Workout Instructions:

Follow along with the guided 30-Minute Home Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Full Body Supersets
  • 2 Exercises Per Circuit (one strength exercise and one power exercise)
  • Timed Intervals (40 seconds of work followed by 10 seconds of rest for the strength exercise and 30 seconds of work, followed by 10 seconds of rest for the power exercise)
  • Repeat Each Circuit x3 Sets

Workout Equipment:

One Medium Dumbbell. I’m using 15-20 lbs.

two women performing a back row as part of 30 minute workout at home

Prefer to Watch On YouTube?

youtube icon Full Body Supersets

Workout Outline


  1. Strength: Single Arm Back Row, Dumbbell Clean and Uneven Squat Into Lateral Lunge
  2. Power: Lateral Shuffle and Dumbbell Clean Pick Up


  1. Strength: Reverse Lunge, Twist and Single Arm Hammer Curl
  2. Power: Lunge Drops


  1. Strength: Beast Dumbbell Drag and Plank Push Up
  2. Power: Burpee and Single Arm Press


  1. Strength: Single Leg Glute Bridge and Skull Crusher
  2. Power: Reverse Crunch with Overhead Pull and Seated Twist

4 Best Dumbbell Only Exercises

Single Arm Back Row, Dumbbell Clean and Uneven Squat Into Lateral Lunge

Targets: Back, biceps, gluteus medius (outer glute that controls hip movement and side-to-side movements), hamstrings, hips, quadriceps, calves and core.

two women performing a compound exercise as part of full body 30 minute workout at home

How To Do Single Arm Back Rows, Dumbbell Cleans and Uneven Squats Into Lateral Lunges

  1. Start standing with feet shoulder width apart, holding one dumbbell in your left hand.
  2. Keeping bends in both knees, hinge at the hips, pushing your hips back towards the wall behind you. Squeeze your shoulder blades together as you pull your left elbows towards your left hip, performing a single arm back row on the left side. Repeat, performing two back rows.
  3. Then, drive through your heels to stand tall. As you stand, use the power in your lower body to “clean” the dumbbell up, catching it at your left shoulder, palm facing in towards your body.
  4. Bend your knees to find a low squat, lowering your hips down parallel to your knees. Drive your knees out toward your outer three toes. Keep the dumbbell up at chest level (front-racked).
  5. Drive through your heels to stand tall before stepping your right foot out to the right into a lateral lunge, bending your right knee while keeping your left leg straight. Think about performing a single leg squat on your right leg. Lower the dumbbell, tapping it towards your right foot.
  6. Press through your right foot to push back to center, returning to starting position.

Reverse Lunge, Twist and Single Arm Hammer Curl

Targets: Quads, glutes, obliques, shoulders, biceps and the brachioradialis (forearm muscles).

two women performing a reverse lunge with a single arm bicep curl

How To Do Reverse Lunges, Twists and Single Arm Hammer Curls

  1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Stagger your feet so your left foot is in front of your right, 80% of your weight in your left foot, 20% in your right toes. Hold one dumbbell in your right hand at your right side, palm facing in towards your body (hammer grip).
  2. Squeeze through the front of your arm to curl the dumbbell up to your right shoulder, performing a single arm bicep curl.
  3. Then, keep the weight at your shoulder as you step your right foot back into a reverse lunge, both knees bending at 90 degrees, aiming to get your front left thigh parallel to the ground. As you step back, rotate through your torso to bring your right elbow towards your left knee.
  4. Reverse the rotation as you step your right foot in, standing tall, feet slightly staggered.
  5. Slowly and with control, lower the dumbbell down to your right hip, returning to the starting position.

Beast Dumbbell Drag and Plank Push Up

Targets: Chest, shoulders, triceps, upper back, mid-back, abs and core muscles.

two women performing a dumbbell beast drag and push up as part of 30 minute workout at home

How To Do Beast Dumbbell Drags and Plank Push Ups

  1. Start in a high plank position with your shoulders stacked over your wrists, feet hip-width apart. Place one dumbbell horizontally on the floor outside your right hand.
  2. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  3. Once at the bottom of your push up, exhale as you push back up into high plank position, performing a standard push up.
  4. Then, step or jump into bear crawl; shoulders stacked over wrists, knees bent at 90 degrees and hovering one inch off the floor, toes tucked under, and back flat.
  5. Reach your left arm under your body to grab the dumbbell and pull it across, ending outside your left hand. Think about keeping your shoulders and hips as stable as possible.
  6. Then, reach your right arm underneath your body to grab the dumbbell, pulling it back outside your right hand.
  7. Step or hop your feet back, finding a high plank as you return to the starting position.

Modification: Perform a standing dumbbell chop and front raise.

Single Leg Glute Bridge and Skull Crusher

Targets: Legs, glutes, hamstrings, inner thighs, triceps and core.

two women performing single leg glute bridges with a skull crusher as part of 30 minute workout at home

How To Do Single Leg Glute Bridges and Skull Crushers

  1. Start laying on your back, right foot planted flat on the ground, left foot extended overhead. Hold one dumbbell horizontally between your hands, wrists stacked over shoulders, palms facing in towards each other.
  2. Press through your heel to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips. Hold this single leg glute bridge.
  3. Bend at the elbows to slowly lower the dumbbell towards your head, performing a skull crusher.
  4. Then squeeze the back of your arm to straighten your elbows, pressing the dumbbells back overhead.
  5. With control, slowly lower your hips towards the mat, hovering an inch above the ground, returning to the starting position.

Modification: Perform a standard glute bridge rather than a single leg glute bridge.

30 Minute Workout At Home FAQs

Can A 30 Minute Workout Be Effective?

Yes, especially if you focus on compound strength training exercises. Multi-muscle exercises, or compound exercises, are more efficient. That means you can often lift heavier weights and burn more calories during a shorter workout.

How Can I Exercise 30 Minutes A Day At Home?

To see the best results and prevent injury, follow a well-rounded strength training program. The best 30 minute workouts at home will include a warm-up, then focus on functional strength training exercises, and finish with a full body stretch and cool down.

Pin This Workout: 30 Minute Workout At Home

woman performing a lateral lunge

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