20 Min Full Body ONE DUMBBELL Workout 🔥 HIGH INTENSITY 🔥

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Welcome to a dynamic, high intensity, full body workout that only requires one dumbbell! Get ready to challenge yourself and push your limits to the max. This 20 minute sweat sesh is perfect for anyone who wants to get a full body burn without needing a ton of equipment.

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In this home workout, we use just one dumbbell to perform a series of isolateral exercises. This means you'll be targeting both sides of your body equally, enhancing your overall strength and balance. We're taking things up a notch with a superset format, where you'll be completing two exercises back to back without rest for 30 seconds each.

At the end of each round (there are 4 rounds total + a finisher) you'll complete a 60 sec complex: x5 dumbbell push ups + x5 goblet squats. Complete as many rounds as possible in 60 seconds!

But we're not done yet! You'll be closing this intense session with a 90 sec finisher comprised of three 30 sec exercises performed without rest. This is guaranteed to get your heart pumping and your muscles working like never before.

All you need is one dumbbell (I'm using a 30lb/14kg one), a box, bench or chair, and a mat. So let's get moving, push through the burn, and remember, it's all about progress, not perfection. Let's crush this workout together!

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⏱️ Duration: 20 Minutes
🏋️ Equipment: One dumbbell (I'm using a 30lb / 14kg dumbbell), a box, bench or chair, and your mat
⏱️ Intervals: SUPERSETS: Complete x2 back-to-back exercises for 30 seconds each followed by 30 seconds of rest. There are 4 rounds total + a finisher. At the end of each round you'll complete a complex superset: x5 dumbbell push ups & x5 goblet squats. Complete as many as possible in 60 seconds. The finisher is 90 seconds: 3 exercises, 30 seconds each, no rest.

Exercises for this 20 full body one dumbbell workout

Thruster R
RDL + Row R
Rest
Thruster L
RDL + Row L

x5 DB Push Ups + x5 Goblet Squat (60 sec)

Snatch R
Plank Row R
Rest
Snatch L
Plank Row L

x5 DB Push Ups + x5 Goblet Squat (60 sec)

Bulgarian Split Squat R
Push Press R
Rest
Bulgarian Split Squat L
Push Press L

x5 DB Push Ups + x5 Goblet Squat (60 sec)

Chest Press R
Pullovers
Rest
Chest Press L
Pullovers

x5 DB Push Ups + x5 Goblet Squat (60 sec)

FINISHER: 30/30/30

Dumbbell Swing R
Dumbbell Swing L
Burpee to Press (alternating sides)

Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!