30-Minute Full Body Workout At Home (Dumbbell Strength)

The BEST full body workout at home in 30 minutes. Twelve full body dumbbell exercises — from basic squats and push ups, to compound exercises like a lateral lunge and row. Build full body strength at home!

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Jump to Full Body Dumbbell Workout Outline

What is the best full body workout at home?

A full body workout where you: 

  • Push Weight
  • Pull Weight
  • Train Bilaterally
  • Train Unilaterally
  • Train in All Planes of Motion
  • And Use Compound Exercises to Target Multiple Muscle Groups at a Time

*For a more in-depth breakdown of how I program full body workout routines, scroll to the bottom of this post. 

Lucky for you, this 30-minute full body workout at home checks every one of these boxes!

Including 12 of the best full body exercises from squats, lunges and deadlifts, to push ups, back rows and bicep curls.

This STRENGTH TRAINING workout with dumbbells works EVERY muscle in the body in 30-Minutes (around the same time it would take you to commute to the gym).

lateral lunge and back row | full body workout at home

This workout is brought to you in partnership with NOW® — supporting my fitness goals with natural nutritional supplements and sports nutrition products. See below for my favorite protein powder and three supplements I take daily.

30-Minute Full Body Workout At Home (Dumbbell Strength Training)

Build total body strength with this efficient 30-Minute FULL BODY Workout At Home!

Each strength circuit includes a:

  1. upper body exercise
  2. lower body exercise
  3. full body exercise (combining the upper and lower body movement into one full body movement)
  4. core and ab exercise

The perfect low impact, full body workout to build strength at home. Add it to your workout plan 1-2 times a week. 

Workout Equipment:

A medium-to-heavy set of dumbbells.

I recommend 8-20 lbs depending on your fitness level. I’m using 15-20 lbs in this workout video.

Full Body Workout with Dumbbells

Workout Instructions:

Click here to follow along with the Full Body Workout At Home Video at the top of this post.

I’ll coach you through the full body dumbbell workout, keeping track of the timed intervals, providing form cues and modifications.

Alternatively, work through the 12 full body exercises below at your own pace.

Your Workout Looks Like This:

  • 3 Full Body Circuits, repeating each circuit x2 before closing it out and moving on to the next circuit
  • 4 Exercises per Circuit
  • 40 Seconds of Work per Exercise, followed by a 20 second rest between exercises

Full Body Workout At Home:

CIRCUIT ONE: Back + Lateral Lunge and Squat

  1. Upper Body: 3-Way Back Row
  2. Lower Body: Lateral Lunge + Narrow Squat (right first set, left second set)
  3. Full Body: Lateral Squat + Single Arm Row
  4. Core: Dumbbell Pullover + Leg Lower

Repeat x 2 Sets.

CIRCUIT TWO: Biceps and Shoulder + Lunges

  1. Upper Body: Bicep Curl + Reverse Overhead Press
  2. Lower Body: Split Lunge (right first set, left second set)
  3. Full Body: Alternating Front Lunge + Single Arm Curl Press
  4. Core: Plank + Dumbbell Pass

Repeat x 2 Sets.

CIRCUIT THREE: Chest and Triceps + Deadlifts and Squats 

  1. Upper Body: Chest Fly + Skull Crusher
  2. Lower Body: Staggered Deadlift + Squat (right first set, left second set)
  3. Full Body: Push Up + Dumbbell Burpee
  4. Core: Seated Twist with Dumbbell

Repeat x 2 Sets.

12 Full Body Exercises with Dumbbells

1. 3-Way Back Row (Wide Row, Narrow Row, Reverse Row)

Targets: Upper back, mid-back, lower back (latissimus dorsi, rhomboids, trapezoids and rear deltoid muscles), and biceps.

how to do a 3 way back row | dumbbell strength training at home

How to do a 3-Way Back Row:

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent.
  2. Hinge forward at the hips with a neutral spine, core engaged.
  3. Grip a set of dumbbells, palms facing in towards your body (wide row position).
  4. Pull your elbows wide towards the ceiling, squeezing your shoulder blades together as you bring your elbows parallel to shoulders. Control the dumbbells back down to the starting position.
  5. Rotate your palms to face in  towards each other (narrow row position). Pull the weights back towards your hips, elbows parallel to ribcage. Return to starting position.
  6. Rotate your palms to face outwards (reverse row position). Pull the weights back towards your hips, elbows parallel to ribcage. Return to starting position and repeat this 3-way row pattern.

2. Lateral Lunge + Narrow Squat

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

how to do a lateral lunge narrow squat

How to do a Lateral Lunge + Narrow Squat:

  1. Start standing, feet hip width apart, slightly bent knees. Holding one dumbbell in each hand at your sides.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Dumbbells frame right foot with knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Lower into a narrow squat (feet no wider than hip distance apart), sitting your hips back as you lower down. Push through your heels to stand tall returning to the starting position.

3. Lateral Squat + Single Arm Row

Targets: Legs, quads, outer glutes (gluteus medius), back (lats) and core.

how to do a lateral squat and single arm dumbbell row

How to do a Lateral Squat + Single Arm Row:

  1. Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a dumbbell in your left hand between your legs.
  2. Transfer your weight into your right leg as you sit your hips back and to the right. Bending your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes pointing forward.
  3. Hold your lateral squat on the right as you perform a single arm row with the dumbbell in your left hand, pulling your elbow towards your rib cage.
  4. Then, drive off your right foot to reverse the movement, pushing back to center. Transfer the weight to your right hand as you push your hips back towards the left, sitting into a lateral squat on your left leg.
  5. Perform a single arm row with your right arm. Repeat this pattern.

4. Dumbbell Pullover + Leg Lower

Targets: Back (lats), chest (pecs), core and lower abs.

how to do a dumbbell pullover and leg lower

How to do a Dumbbell Pullover + Leg Lower:

  1. Lay flat on your back with legs full extended overhead (modification: bent at 90 degrees). Hold a dumbbell horizontally between your hands, arms extended overhead.
  2. With a slight bend in the elbows, slowly lower the dumbbells overhead towards the ground. Try to keep your low back pressed into the mat/ground. As you lower the dumbbell, lower one or both of your legs towards the ground.
  3. Then exhale as you pull the dumbbells back overhead while also pulling your legs back to center. Think of pulling your armpits down towards your hips to return back to the starting position.

5. Bicep Curl + Reverse Overhead Press

Targets: Biceps, shoulders (specifically the front head of the shoulders), back and core.

how to do a bicep curl and press with dumbbells | Full Body Workout At Home

How to do a Bicep Curl + Reverse Press:

  1. Start standing, feet under hips, core engaged, soft bed in the knees. Holding a dumbbell in each hand with palms facing out.
  2. Squeeze your biceps to pull the dumbbells up to shoulder height.
  3. Then press the dumbbells straight overhead, palms still facing in towards your body (reverse press).
  4. With control, lower the dumbbells back to shoulder height and then back down to the starting position.

6. Split Lunges

Targets: Legs, quads, glutes, hamstrings and calves.

how to do a split lunge or split squat

How to do a Split Lunge:

  1. Start standing feet hip-distance apart, holding a dumbbell in each hand at your sides, palms facing your body.
  2. Step your right leg forward, then drop your back left knee towards the ground. Lowering your hips until both knees reach a 90 degree angle, front right thigh parallel to the floor. Shoulders remain stacked over hips throughout the entire exercise.
  3. Press into your front right heel stand tall, returning to the starting position.

7. Alternating Front Lunge + Single Arm Curl Press

Targets: Legs, quads, hamstrings, biceps, shoulders, abs and all the stabilizing muscles in the core.

How to do a front lunge and shoulder press | Full Body Workout At Home

How to do a Front Lunge + Single Arm Press:

  1. Start standing, feet shoulder-width apart with a soft bend in knees. Holding one dumbbell in each hand (palms facing in towards the body).
  2. Step your right foot forward, lowering down until both knees reach a 90 degree angle or right thigh is parallel with the ground. As you  step the right foot forward, curl the dumbbell in your left hand up to shoulder height, then press overhead.
  3. With control, reverse the shoulder press, lowering the dumbbell back to shoulder height and back to the starting position. As your arm lowers, press through your right heel to drive back to starting position. Switch sides, repeating on the other side of the body.

8. Plank + Dumbbell Pass

Targets: Entire core, back, shoulders, and arms.

how to do a plank dumbbell pull through

How to do a Plank + Dumbbell Pass:

  1. Start in a high plank position, shoulders over wrists, core engaged. Place a dumbbell outside your right hand.
  2. Engage your core, then reach your left hand underneath your body to grab the dumbbell and pull it through to the left side. Place the dumbbell on the mat outside and just outside where you’ll plant your left hand when you return to high plank.
  3. Switch sides, pulling the dumbbell back to the right with the right hand. Repeat this pattern while holding a high plank.

9. Chest Fly + Skull Crusher

Targets: Chest (pecs), shoulders, and triceps.

how to do a chest fly and skull crusher

How to do a Chest Fly and Skull Crusher:

  1. Lay flat on your back, legs bent at 90 degrees, arms straight overhead holding one dumbbell in each hand, palms facing in.
  2. With a soft bend in the elbows slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground).
  3. Exhale as you pull the dumbbells back to starting position. Keeping your chest puffed out. This is a chest fly.
  4. Once back to the starting position, perform a skull crusher by bending at the elbows to lower the dumbbells towards your forehead. Then squeeze the back of your arm (triceps) to press the dumbbells back overhead to return to the starting position.
  5. Alternate performing one chest fly and one skull crusher.

10. Staggered Deadlift + Squat

Targets: Legs, hamstrings, glutes, hips, quads and core.

how to do a staggered deadlift and squat | Full Body Workout At Home

How to do a Staggered Deadlift + Narrow Squat:

  1. Stand with feet hip-width apart, hold one dumbbell in each hand at your thighs, palms facing your body.
  2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground.
  3. Keep 80% of your weight in your front right foot, 20% in your back left toe.
  4. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbells down your legs. Think about pushing your hips back behind you.
  5. Hinge until you feel a stretch in the back of your front right leg (range of motion will be different for everyone). Then drive through your front right heel to stand up straight; returning to the starting position.
  6. Maintain a staggered stance as you lower your hips down, sitting back into a staggered squat. Push through the heel of your right foot to return to standing.
  7. Continue to alternate one staggered deadlift and one staggered squat.

11. Push Up + Dumbbell Burpee

Targets: Chest, shoulders, triceps, legs, glutes, quads, hamstrings, abs and core. A compound dumbbell exercise to build full body strength.

how to do a dumbbell burpee | Full Body Workout At Home

How to do a Push Up + Dumbbell Burpee:

  1. Start in a high plank position, hands on dumbbells, core engaged.
  2. Elbows fall back towards your body as you lower your chest towards the ground for a push up. Press back up to high plank.
  3. Step or jump your feet outside of your hands, landing in a loaded squat position.
  4. Then drive through your heels to stand, holding one dumbbell in each hand (palms face in).
  5. Lower into a squat to return the dumbbells to the mat; then step or jump your feet back to high plank position.

12. Seated Twist with Dumbbell

Targets: Upper abs, lower abs, obliques, core and hips.

how too do a Russian twist with dumbbell

How to do a Seated Twist with Dumbbell:

  1. Start in a seated position, sitting on your sit bones as you lean back; heels resting on the ground (option to float one or both feet to increase intensity).
  2. Holding a dumbbell in your right hand, pull your right elbow back towards your right hip as you rotate through your torso to tap the dumbbell to the mat near your right hip.
  3. Use your obliques and abs to return to center. Then transfer the dumbbell to your left hand.
  4. Pull your left elbow back towards your left hip as you rotate through your torso to tap the dumbbell to the mat near your left hip.
  5. Repeat this pattern.

How to Build Full Body Workout Routines

As mentioned at the top of this post, I believe a comprehensive full-body training sessions should include compound exercises that target multiple muscle groups at a time, including:

  • Upper Body Exercises
    • Push Exercises for the chest, shoulders and triceps (think overhead press, bench press and push ups).
    • Pull Exercises for the back and biceps (think back rows and bicep curls).
  • Lower Body Exercises
    • Knee-Dominate Exercise that target the quad and glute muscles supporting the knees (think squats and lunges).
    • Hip-Dominate Exercise that target the hamstring and glute muscles supporting the hips (think deadlifts and swings).
  • Bilateral and Unilateral Exercises
    • Bilateral Exercises require both limbs to produce force at the same time (think deadlift or double arm back row).
    • Unilateral Exercises work one side of the body at a time and require increased core engagement (think single leg deadlift or single arm back row).
  • Full Body Exercises in ALL Planes of Motion
    • Sagittal Plane – forward and backwards movements like forward and reverse lunges.
    • Frontal Plane – side-to-side movements like lateral lunges or lateral raises.
    • Transverse Plane – rotation or twisting of the spine movements like a seated twist.

The above list of exercises is the perfect combination for a full body workout that builds muscle and burns fat!

NOW® Supplements + Sports Nutrition for an Active Lifestyle

Now Plant Protein Powder

I’m answering two of the most common questions that land in my DMs.

1. What supplements do you take daily?

Morning Supplements:

  1. Vitamin D – for immune system support.* And to help keep bones, teeth and muscles healthy.* I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the kids (it comes with an amazing drop dispenser for infants, babies and toddlers).
  2. Prenatal + DHA – I’ve been taking these prenatal vitamins for the past five years; while pregnant, nursing, trying to get pregnant, and repeat. I use them as my daily ‘women’s multi-vitamin’. They are packed with vitamins and minerals that my body can use whether I’m pregnant, nursing, or just being a woman. I love the quality of the ingredients and price-point considering I consume these daily and that can add up.

Evening Supplement:

  1. ZMA®Capsules — a combination of zinc, magnesium and vitamin B-6 that I take before bed. Designed to maximize absorption and to promote recovery from exercise.* I share more about muscle recovery and the benefits of taking zinc and magnesium for muscle recovery in this post.

Now Zinc Capsules for muscle recovery

2. What protein powder do you use?

I use this Organic Pea Protein Powder.

It’s a non-GMO vegetable protein isolate that has 12 grams of easily digested protein.

Each two-scoop serving typically has:

  • 12 grams of protein — to assist with muscle growth.
  • 2,300 mg of branched-chain amino acids (BCAAs) 
  • 1,000 mg of arginine

I add two scoops to fruit and vegetable smoothies in the morning. Or I’ll just add two scoops to plain water or milk in a shaker bottle after a strength workout.

If you want to give these supplements a try, you can get 20% OFF your NOWfoods.com purchase using code: NML

*Promo code valid through 12/31/2021.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

FDA Disclaimer

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8 comments
  1. Love, love this one! As a runner, I especially appreciate the purely strength workouts (vs. HIIT, which I enjoy, too, but often I want just strength without a lot of jumping.) This and the 25-minute full body are favorites I come back to over and over. Thanks for all you do!

  2. Another awesome workout. I live in a motorhome and you keep me energized as we travel! I can always find something I can do in whatever space I have available for the day. Thanks!!

  3. Great full body workout! Really felt every muscle engaged. Thanks for another great one Lindsey!

  4. I just tried this workout this morn and was able to go up in weights. Man, do I feel it in a
    Good way! I’m so encouraged by your help and advice for postpartum women as we jump back in at any amt of time pp. Do you have any ways to make lateral squats more safe postpartum? Any modifications perhaps? Maybe I’m starting with too wide of a stance, I don’t know. Thanks again!