Coming up with a quick and effective dumbbell workout has been one of my strong points because I have spent a decade training city and business professionals who are time-poor for the gym but need an effective workout completed in 30 minutes before they shower and return to their tasks or head off to a business meeting. You don’t need a gym membership or fancy equipment to get stronger. All you need is a pair of dumbbells, 25 minutes, and a bit of focus.
This is precisely the type of training we want you to receive from the 12REPS app with our powered filtering personalisation for short, effective workouts that challenge you without wasting your time.
Here’s a simple 5-exercise routine you can do from home. It covers your whole body and keeps the pace high enough to challenge your conditioning too.
Download the 12reps app to receive personalised strength training sessions tailored to the equipment you have available, your mood, and fitness level. You can log your reps, sets, and weight.
Workout Format
Take 20 seconds break between each set.
Exercise 1: Dumbbell Reverse Lunges
Muscles worked: Quads, glutes, hamstrings, core
Hold one dumbbell in each hand. Step back with your right leg and lower your knee to just above the floor. Push off your front heel to return. Alternate legs with each repetition.
Why it’s in the workout: It strengthens your lower body and challenges your balance without stressing your joints too much.
Exercise 2: Dumbbell Snatch
Muscles worked: Full body, legs, shoulders, back, core
Start with the dumbbell between your feet. Lower into a partial squat, then explosively pull the dumbbell overhead in one movement. Alternate arms.
Why it’s in the workout: This move builds power and speed. It also gets your heart rate up quickly.
Exercise 3: Dumbbell Shoulder Press
Muscles worked: Shoulders, triceps, core
Stand tall with both dumbbells at shoulder height. Press them overhead, then lower with control.
Why it’s in the workout: You need strong shoulders for almost every upper-body movement. This press helps build that foundation.
Exercise 4: Dumbbell Biceps Curl
Muscles worked: Biceps
With palms facing forward, curl the dumbbells up. Lower slowly to the start.
Why it’s in the workout: Classic arm work that improves grip and arm definition. It’s simple, but it works.
Exercise 5: Dumbbell Bent Over Row
Muscles worked: Upper back, lats, rear delts
Hinge at the hips. With dumbbells hanging down, pull them toward your waist. Squeeze your shoulder blades together at the top.
Why it’s in the workout: You spend most of your day hunched forward. This strengthens the muscles that pull your shoulders back into alignment.
Make It Count
This is the kind of session that’s easy to skip if you lack structure. That’s where the 12REPS app helps. It shows you what to do and how to do it and keeps track of your progress over time.
The app lets you filter workouts by equipment, muscle group, or time available. You can save sessions, track results, and get new recommendations based on your goals. Whether you’re working out at home or in the gym, it gives you a plan you can follow.
No fluff. No guesswork. Just solid workouts, like this one, that fit into your life. Download the 12reps app now on the App Store or the Play Store.
