Meet your new go-to functional training routine. Dumbbell workouts are my favorite—they’re quick, require minimal equipment, and can fit into even the busiest day. In under 60 minutes, you can get a full-body session without needing a gym, making your training both time-efficient and effective.
Here’s a simple, three-move dumbbell workout that takes just 15 minutes. It’s easy to scale for beginners and challenging enough for more experienced lifters.
Why You’ll Love This Routine
The workout uses a descending rep format: each round, you do slightly fewer reps of three exercises, continuing until your 15-minute limit. It’s fun, competitive, and perfect for a partner or a small group. Expect to finish spent, sweaty, but exhilarated. With just two medium-heavy or adjustable dumbbells, you’ll build strength, power, and endurance.
Get Started: 3 Dumbbell Moves
1. Dumbbell Suitcase Deadlift
The suitcase deadlift is inspired by how people used to carry suitcases before wheels were invented. It targets your core, grip, and legs while teaching proper hip hinge mechanics. Perform each rep with speed but maintain perfect form: tap the dumbbells lightly on the floor and then drive up with power. Keep your chest lifted, back straight, and squeeze your glutes to stay engaged and protect your lower back.
2. Dumbbell Devil Press
The devil press combines a burpee, a swing, and a snatch into one full-body power move. It challenges strength, endurance, and control over heavy weights. Choose a weight that lets you maintain a rhythm and minimize stops—ideally only one brief reset per round. For example, if you’re aiming for 20 reps, break them into two sets of 10 if needed.
3. Dumbbell Squat Clean
Squat cleans develop leg and core strength, teach you to handle weights efficiently, and require balance and stability. Start with a strong drive from floor to shoulders, pull your elbows forward to rack the dumbbells, and move immediately into a squat. Ensure you reach full depth at the bottom, then drive up powerfully. Keep the movement smooth, fast, and controlled.
How the Workout Works
- Format: Descending ladder: 20/18/16/14…
- Exercises: Suitcase deadlift, Devil press, Squat clean
- Structure: Begin with 20 reps each, moving with minimal rest between exercises. On each subsequent round, reduce by 2 reps until your time cap.
- Timing: Aim for 15 minutes, adjusting the starting reps or duration as needed.
- Tips: Work at a steady pace; don’t use overly heavy weights. Ideally, finish each round with only one short rest, and strive for continuous reps when you reach 10–12 per exercise.
This routine is designed to challenge your body while staying efficient. With consistent practice, you’ll notice improved strength, coordination, and endurance—just from two dumbbells and 15 minutes a day.
