You’ve got the weights, you’re stuck at home, and you’re ready to get moving.
But what now? It’s easy to feel overwhelmed when you’re not sure where to start.
I got you!
Here’s a full-body workout that’s simple. This routine will help you build strength, burn calories, and feel like a superhero—all without leaving your living room.
The Benefits of Working Out at Home with Weights
Convenience: No commute, no waiting for equipment, and no awkward small talk with strangers. You can work out whenever and wherever you want.
Customization: You can tailor the workout to fit your fitness level and goals. Want to focus on strength? Go heavier. Looking for more endurance? Increase your reps.
Consistency: When the gym is just a few steps away, it’s easier to stick to a regular workout routine. And we all know that consistency is key to seeing results.
Your At-Home Dumbbell Workout
This routine targets all major muscle groups and combines strength and cardio for a well-rounded session. All you need is a set of dumbbells (or whatever weights you have handy) and about 45 minutes.
1. Warm-Up (5-10 minutes)
Start with a dynamic warm-up to get your blood flowing and prepare your muscles for action. Here’s a quick routine:
Jumping Jacks: 1 minute
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Leg Swings: 1 minute (30 seconds each leg)
Bodyweight Squats: 1 minute
High Knees: 1 minute
2. The Full-Body Workout (3 rounds)
Perform each exercise for 12-15 reps, moving from one exercise to the next with minimal rest. Rest for 1-2 minutes between rounds.
A. Goblet Squats
Muscles Worked: Quads, hamstrings, glutes, core
How-To: Hold one dumbbell vertically at your chest, gripping it with both hands. Stand with feet shoulder-width apart. Lower into a squat, keeping your chest up and back straight. Push through your heels to return to standing.
B. Dumbbell Rows
Muscles Worked: Back, biceps, shoulders
How-To: Hold a dumbbell in each hand with a slight bend in your knees. Hinge at the hips, keeping your back flat. Pull the weights toward your ribcage, squeezing your shoulder blades together. Lower the weights back down slowly.
C. Dumbbell Press
Muscles Worked: Chest, shoulders, triceps
How-To: Lie on your back on a mat or bench. Hold a dumbbell in each hand with your arms extended toward the ceiling. Lower the weights slowly to your chest, then press them back up.
D. Lunges with Dumbbells
Muscles Worked: Quads, hamstrings, glutes, core
How-To: Hold a dumbbell in each hand and step forward into a lunge, lowering your back knee toward the floor. Push off your front foot to return to standing, then switch legs.
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E. Dumbbell Deadlifts
Muscles Worked: Hamstrings, glutes, lower back
How-To: Hold a dumbbell in each hand with a slight bend in your knees. Hinge at your hips, lowering the weights toward your shins while keeping your back flat. Stand back up by squeezing your glutes and driving through your heels.
F. Dumbbell Shoulder Press
Muscles Worked: Shoulders, triceps, core
How-To: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended. Lower them back down slowly.
G. Russian Twists
Muscles Worked: Core, obliques
How-To: Sit on the floor with your knees bent and feet slightly off the ground. Hold one dumbbell with both hands and twist your torso from side to side, tapping the weight on the floor next to you.
3. Cool-Down (5-10 minutes)
Finish with a cool-down to help your muscles recover and prevent stiffness.
Hamstring Stretch: 1 minute per leg
Quad Stretch: 1 minute per leg
Chest Stretch: 1 minute
Shoulder Stretch: 1 minute per arm
Child’s Pose: 1-2 minutes
Why This Workout WorksThis workout is designed to be efficient and effective. By targeting all major muscle groups and incorporating compound movements, you’ll get the most out of your time and effort. Plus, lifting weights helps build muscle, which increases your metabolism—so you’ll keep burning calories even after you’ve finished your workout.
Remember, the key to seeing results is consistency. Stick to this routine 2-3 times a week, and you’ll be well on your way to building strength, improving endurance, and feeling like the strong, confident person you are.
Grab those weights, crank up your favorite playlist, and get to work. Your future self will thank you!
If you liked this read, check out this one about why you should move more during your day, even if you workout!
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