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

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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.

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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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⏱️ 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*
0:24 Shoulder Press Partials
1:14 Shoulder Press Full Range
2:04 Lateral Raise Partials
2:54 Lateral Raise Full Range
3:44 Bent Over Rear Delt Raise Partials
4:34 Bent Over Rear Delt Raise Full Range

*Legs*
5:24 Suitcase Squat Partials
6:14 Suitcase Squat Full Range
7:04 Sumo Deadlift Partials
7:54 Sumo Deadlift Full Range
8:44 Rear Lunge Partials
9:34 Rear Lunge Full Range

*Abs*
10:24 Cross Toe Touch Partials R
11:14 Cross Toe Touch Full Range R
12:04 Cross Toe Touch Partials L
12:54 Cross Toe Touch Full Range L
13:44 L-Sit Toe Touch Partials
14:34 L-Sit Toe Touch Full Range

*Chest*
15:24 Dumbbell Push Up Partials
16:14 Dumbbell Push Up Full Range
17:04 Chest Press Partials
17:54 Chest Press Full Range
18:44 Flyes Partials
19:34 Flyes Full Range

*Back*
20:24 Bent Over Row Partials
21:14 Bent Over Row Full Range
22:04 Good Morning Partials
22:54 Good Morning Full Range
23:44 Plank Rows
24:34 Renegade Rows

*Finisher 30/30/30*
25:24 Squat + Front Raise
25:54 Thrusters
26:24 Makers

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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!