You have just 25 minutes and a pair of dumbbells, and your aim is an effective workout that focuses on building muscle, burning calories, and feeling challenged. Twelve reps will do the trick; we’ve devised 6 exercises that will engage your entire body within 25 minutes.
At 12 reps, you will understand how important time is and how efficient you want your time at the gym or at home to be during your workout. Download the 12reps app, and you can personalise your strength training session instantly with the equipment you have available and your exercise mood.
The Plan: Your 20-Minute, Six-Exercise Dumbbell Blitz
Structure: Perform each exercise in sequence—3-4 sets of 12 -16 reps per move, resting just 30 seconds between sets. Clock it, stick to the timing, and you’ll finish in 20 minutes.
Exercise 1: Dumbbell Reverse Lunges
- Why: Strengthens quads, glutes and core stabilisers—vital for everyday movement.
- Workout: 4 sets × 16 reps (8 each leg), 30 seconds rest between sets.
Exercise 2: Dumbbell Bent-Over Rows
- Why: Develops a strong, stable back and improves posture—essential if you sit at a desk all day.
- Working : 4 sets × 12 reps, 30 seconds rest.
Exercise 3: Dumbbell Floor Chest Press
- Why: A space-saving alternative to the bench press—targets chest and triceps equally.
- Working: 4 sets × 12 reps, 30 seconds rest.
Exercise 4: Dumbbell Kneeling Shoulder Press
- Why: Builds shoulder strength while engaging core stabilisation. The kneeling position prevents lower-back arching.
- Working: 4 sets × 12 reps, 30 seconds rest.
Exercise 5: Dumbbell Biceps Curls
- Why: Tones arms and supports functional pulling movements—great for carrying groceries or kids.
- Working: 4 sets × 12 reps, 30 seconds rest.
Exercise 6: Dumbbell Goblet Squats
- Why: A squat variation that improves hip mobility and quad strength without excessive spinal loading.
- Working: 4 sets × 12 reps, 30 seconds rest.
- Skipping Rest: Resist the urge to rush. Those 30 seconds between sets let you sustain intensity.
- Ignoring Form: Quality over quantity—use 12Reps’ video coaching to practise each move.
- No Progress Tracking: Keep a log in-app—note weights, reps and rest times. You’ll see real progress, keeping you motivated.
Make Every Minute Count
Stop settling for lacklustre workouts. With 12Reps as your guide, you’ll complete every 20-minute session stronger, leaner, and more confident—whether at home or in the gym.
Download the 12Reps App now and unlock your free 7-day trial. Personalised programming, expert video coaching, and smart progress tracking—all in your pocket.
12Reps: Because your time is precious—and every rep should count.
