30-Minute Home Dumbbell Workout for Arms, Back & Legs

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Hi Everyone!

This is a much more traditional workout than you are probably used to from me. :) It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or water jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.

I hope you enjoy today’s workout!

PS I have several new workouts written & ready to film. Between Jesse and I working full time, and Jesse’s Half Marathon training schedule getting in the time to film has been tricky. We will be filming some brand new workouts!


Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

Repeat 1-2X
Optional: Pair with 15-30 Minutes Cardio of Choice


7 thoughts on “30-Minute Home Dumbbell Workout for Arms, Back & Legs

  1. Jennifer

    I was wondering if you could do a workout video that is all sitting or if you have any suggestions. I am currently in an orthopaedic walking boot and supposed to stay off of my feet, I’m sure I’m not the only one! I need something to do to get me a little active until I’m back on my feet and you seem to have some really good workouts!

  2. This was great! I did it with 1min skipping intervals. Took me 38-min & I burned 260, which is a lot for that amount of time for me as I’m 5’2″ and petite.

  3. Thanks, Melissa! Now I’m off for a jog/run. As a youth, I could never seem to complete the mile. I tried so hard, but would always get winded. Roll forward decades.My cardio is in phenomenal shape and I could go miles and miles- now, I am hampered by a knee that swells up after a good long run (from a childhood gymnastics ligament injury). To prevent that, I take breaks about every 5-10 minutes and drop for pushups. I’ve found that this approach lets me do the running that I LOVE while preventing that week-long after-swelling. 🙂

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