At Home Dumbell Workout For Beginners

Day #1 – Lower Body Dumbell Workout (full length 20 min). This is a preview.

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At home dumbbell workout plan

Hey there! Ready to get fit from the comfort of your own home? You don’t need a gym membership or any special equipment — just a set of dumbells, your determination, and this full-body dumbell workout for beginners. Let’s get started!

This dumbbell full-body workout is an excellent way for women to get fit and tone up.

It’s an efficient way to work out all your major muscle groups and burn a lot of calories in a short amount of time.

Plus, all you need is a set of dumbbells to get started! With this workout, we’ll target all your muscles while getting an overall strengthening benefit.
With the right combination of exercises, we’ll totally sculpt your body and achieve the results you’re looking for!


For Each Workout Session

1. Start by warming up with 5-10 minutes of light cardio.
2. Perform exercise 1A and 1B back-to-back, with no rest in between. Once you have
completed both exercises, rest for 30 seconds. Repeat this 3 times.
3. Once you have completed Superset #1, move on to Superset #2. Complete once
again both exercises back-to-back, with a 30-second rest afterward for a total of 3
4. Complete all 4 supersets the same way.
5. Cool down with a full-body stretch once you have completed all the exercises.

Recommended Weights

Generally, the weight will be heavier for the lower body exercises than the upper body
exercises. I would recommend:
5-10 lbs (upper body exercises)
10-20 lbs (lower body exercises)

At Home Dumbbell Workouts Benefits

Dumbbell workouts offer a variety of benefits, including:

Increased muscle mass

Dumbbell exercises target specific muscle groups and can help build lean muscle mass.

Improved strength and endurance

Dumbbell exercises such as bicep curls, tricep extensions, and shoulder press require a high level of muscle activation, which leads to an increase in strength and endurance.

Greater flexibility

Dumbbell exercises such as lateral raises and front raises require a greater range of motion, which can help increase flexibility.

Better balance

Dumbbell exercises that require stability and balance, such as single-leg deadlifts or lunges, can help improve balance and stability.


Dumbbells are versatile and easy to use and can be incorporated into a wide range of exercises. They also take up less space than other workout equipment, making them a great option for home workouts.


Dumbbells are relatively inexpensive compared to other types of workout equipment, and they can be used for a variety of exercises, making them a great investment.

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