​ ​
nourish move love main logo
searching icon

35-Minute One Dumbbell Workout (Full Body)

By: Lindsey Bomgren, CPT | May 3, 2024

Work your entire body using just a single weight with this One Dumbbell Workout: Full Body Strength and Cardio Tabata! Compound single dumbbell exercises target multiple muscle groups at once, using minimal equipment. Build strength, increase cardiovascular endurance, and burn calories with this single dumbbell circuit workout.

Jump To Workout

You don’t need a full gym of equipment to get an effective, full body workout. This strength and conditioning workout targets the legs, arms, back, chest and core – all using just a single dumbbell.

You love the strength training and cardio tabata format found in some of our most popular upper body push day and pull day workouts. Today’s workout applies that format to the entire body.

One dumbbell workouts are an accessible, effective way to train with minimal equipment. Additionally, single dumbbell workouts tend to incorporate unilateral exercises (single sided exercises). This is beneficial for not only revealing and reducing muscle imbalances, but also for improving core strength and stability.

Combining dumbbell strength training exercises and bodyweight cardio exercises is an effective way to build total body strength and raise your heart rate at home.

Woman performing a push up and shoulder tap as example of single dumbbell workout

35-Minute One Dumbbell Workout

Build total body strength and challenge your cardiovascular and muscular endurance with this One Dumbbell Workout: Strength and Cardio Tabatas.

Using one dumbbell versus two increases core engagement and can help improve balance and stability while reducing muscle imbalances.

Add full body workouts like this one to your exercise routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

One Medium/Heavy Dumbbell. Option to use two lighter dumbbells. I suggest between 8-30 lbs. I’m using both a 15 and 20 lb here.

Workout Instructions:

Follow along with the guided Full Body Strength and Cardio Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 2 Circuits
  • 4 Strength Exercises and 2 Cardio Tabata Exercises Per Circuit
  • Timed Intervals (45 seconds work/15 seconds rest for the strength moves. 20 seconds work/10 seconds rest for the cardio tabata moves.)
  • Repeat Strength Exercises x2 Sets, Repeat Cardio Exercises x4 Sets
Woman performing a single leg plyo lunge as part of one dumbbell workout

Prefer to Watch On YouTube?

youtube icon One Dumbbell Workout

Workout Outline

CIRCUIT ONE: 

Strength:
1) Two-Pulse Goblet Squat
2) Uneven Squat Thruster
3) Shoulder Press and Overhead Tricep Extension
4) Uneven Push Up and Shoulder Tap

Cardio Tabata:
1) Lateral High Low Squats
2) Two Plank Jacks and Two Standing Jacks

CIRCUIT TWO:

Strength:
1) Reverse Lunge and Front Calf Raise
2) Reverse Lunge and Staggered Deadlift
3) Single Arm Row
4) Single Arm Row, Bicep Curl and Press

Cardio Tabata:
1) Single Leg Plyo Lunge
2) Four Plank Climbers and Lateral Walk

8 Single Dumbbell Exercises

Two-Pulse Goblet Squat

Targets: Legs, glutes, quads, hamstrings, hip abductors and core.

woman performing a two pulse goblet squat - exercise demoed as part of one dumbbell workout

How To Do Two-Pulse Goblet Squats

  1. Start standing, feet shoulder-width apart. Hold one dumbbell vertically at your chest in a goblet-hold, elbows tucked in.
  2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in).
  3. Pulse for a two-count, raising and lowering your hips about 2 inches at the bottom of your squat.
  4. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

Uneven Squat Thruster

Targets: Glutes, quads, hamstrings, back and shoulders.

Holding a weight on one side of the body makes the load ‘uneven’ which requires additional core strength.

woman performing an uneven squat thruster in a one dumbbell workout

How To Do Uneven Squat Thrusters

  1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in your right hand in a front rack position at your right shoulder.
  2. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  3. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform a single arm squat thruster, pressing the weight overhead. Your right bicep should be near your right ear.
  4. Bring the weight back down to shoulder height and repeat.

Shoulder Press and Overhead Tricep Extension

Targets: Shoulders, triceps and core.

woman performing shoulder press and tricep extension exercise as part of one dumbbell workout

How To Do A Shoulder Press and Overhead Tricep Extension

  1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell horizontally between both hands at your chest. Tuck your pelvis and engage your core to protect your lower back.
  2. Press the dumbbell overhead, arms fully extending to perform a shoulder press.
  3. Then, bend the elbows, lowering the dumbbell behind your head.
  4. Squeeze through the back of your arm as you straighten your elbows, returning the dumbbell overhead. Repeat three times, performing three overhead tricep extensions.
  5. Slowly lower the dumbbell, returning it to starting position at your chest.
  6. Continue this pattern, alternating one shoulder press with three overhead tricep extensions.

Uneven Push Up and Shoulder Tap

Targets: Chest, shoulders, triceps, back, abs, obliques and core muscles.

woman performing uneven push up and shoulder tap as part of single dumbbell workout

How To Do Uneven Push Ups and Shoulder Taps

  1. Start in a high plank position with your shoulders stacked over your wrists. Place your left hand on the head of a stable dumbbell. Feet hip-width apart.
  2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your body.
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.
  5. Then, perform a single-sided shoulder tap by tapping the left shoulder with the right hand.

Modification: Option to take the push ups from your knees. You may pop to your toes for the shoulder tap, or take the shoulder tap from the knees as well. Alternatively, perform incline push ups by placing your hands on a chair or bench.

Reverse Lunge and Front Calf Raise

Targets: Glutes, hamstrings, quadriceps, calves and core.

woman performing a reverse lunge with a calf raise as part of single dumbbell workout

How To Do Reverse Lunges and Calf Raises

  1. Stand with your feet hip-width apart. Hold a dumbbell horizontally between your hands at your chest.
  2. Take a step backward with your right foot, both knees bent at 90 degrees, aiming to get your left thigh parallel to the ground.
  3. Hold this low lunge position, then perform a calf raise by lifting the heel of your left foot off the ground, balancing on your left toes for a second before returning your heel to the floor.
  4. Then, press through your left foot as you step your right foot forward, standing tall and returning to starting position.

Reverse Lunge and Staggered Deadlift

Targets: Quads, glutes, hamstrings, calves and core.

woman performing reverse lunge and staggered deadlift as part of one dumbbell workout

How To Do A Reverse Lunge and Staggered Deadlift

  1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in your left hand, palm facing in towards your body.
  2. Stagger your feet, so your right foot is slightly in front of the left foot. Keep 80% of your weight in your right foot, 20% in your left toes.
  3. Hinge at the hips, gliding the dumbbell down the front of your thighs until you feel a stretch along the back of your leg.
  4. Press through your right heel to stand tall, performing a staggered deadlift.
  5. Then, step your left leg back, both knees bent to 90 degrees and lowering down so that your front right thigh is parallel to the mat, performing a reverse lunge.
  6. Drive through your right heel as you step your left foot in, standing tall and returning to starting position.
  7. Continue this pattern, alternating one reverse lunge with one staggered deadlift.

Single Arm Back Row

Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).

woman performing a single arm back row with one dumbbell

How To Do Single Arm Back Rows

  1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your left leg slightly behind your right leg).
  2. Hold a dumbbell in your left hand, palm facing in (narrow grip).
  3. Bend forward at the hips maintaining a flat back, belly button pulled back towards your spine.
  4. Pull the dumbbell back towards your left hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment squeezing your shoulder blade in.
  5. With control, lower the dumbbell back to the starting position and repeat.

Single Arm Back Row and Overhead Press

Targets: Latissimus dorsi (or lats; the largest back muscle), biceps, shoulders and core.

woman performing a single arm back row, bicep curl, and shoulder press as part of one dumbbell workout

How To Do A Single Arm Back Row, Curl and Overhead Press

  1. Begin in a standing position, feet hip width apart. Hold a single weight in your right hand, palm facing midline.
  2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
  3. Hold this bent over position while performing a single arm row on the right side. Pull the dumbbell in your right hand back towards your right hip; squeezing your back muscles.
  4. Control the dumbbell back down to the starting position and clean the dumbbell up to shoulder height.
  5. Perform a single arm overhead press by pushing the weight overhead, locking out right elbow near right ear.
  6. With control, lower the dumbbell back down and repeat the sequence.

One Dumbbell Workout FAQs

Can You Build Muscle With One Dumbbell?

You can effectively train your entire body using just one dumbbell. Single dumbbell workouts are a convenient way to exercise at home without the need for expensive equipment or a lot of space. Additionally, single dumbbell workouts improve balance, coordination and core stability. That makes one dumbbell ab workouts especially effective.

What Exercises Can I Do With One Dumbbell?

Some of the most popular include goblet squats, single arm back rows, overhead presses, lunges, single arm bicep curls, and tricep extensions. You can also slightly modify traditional gym exercises to work with just one dumbbell (for example, substituting a goblet squat for a barbell back squat).

What Are The Benefits Of Combining Strength Training And HIIT Cardio?

Strength training is important for increased muscle definition, weight loss and improved bone and joint health. HIIT training can burn fat and calories both during and after the workout, build muscle, and improve heart health. Combining strength and HIIT exercises creates an effective workout.

More Workouts

Strength + HIIT

Pin this 35-Minute Single Dumbbell Workout:

Pin for pinterest - woman performing push up and shoulder tap as part of One Dumbbell Workout for women

This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

one comment
More from Strength and HIIT Workouts