20 MIN FULL BODY DUMBBELL WORKOUT || Burn Fat & Tone up at Home (No Repeat), by MRLONDON on YouTube. 21 min 53 s.
- Video length
- 21 min 53 s
- Time to do it
- 25 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space about the length of a yoga mat and set your dumbbells at the edge where you can reach them without bending far.
Warm up for five minutes from 0:39, following the moves on screen. Keep it easy and let your joints loosen before you add weight.
Start the main circuit at 5:25. The moves do not repeat, so watch the screen for the next exercise before the timer runs out.
For deadlifts, push your hips back and keep your back flat. Let the dumbbells travel down your legs, then stand tall by squeezing your glutes.
For goblet squats, hold one dumbbell at chest height and squat until your thighs are near parallel. Keep your heels down and chest up.
For swing-style moves with a dumbbell, hinge at the hips and drive forward with your hips rather than lifting with your arms or lower back.
Match your pace to the on-screen timers and take the rest breaks as shown. Drop to lighter dumbbells instead of skipping reps with sloppy form.
Finish the circuit at 20:50, then walk around for a minute and stretch your hips, hamstrings and shoulders while you cool down.
Tips and common mistakes
Choose dumbbells light enough that you can keep good form for all 15 minutes of work.
Keep your back flat on every deadlift and swing, and stop the set if you feel it rounding.
Stop at once if you get sharp pain, dizziness or chest tightness, and see a doctor if it continues.
Do the full five minute warm-up even when you are short on time, since cold muscles strain more easily.
Questions
Do I need a kettlebell for this workout?
No. The session uses dumbbells, and swing-style moves can be done with one dumbbell held with both hands.
How heavy should my dumbbells be?
Pick a weight you can move with control for the whole 15 minutes. Beginners often start with 2 to 5 kg and go heavier once the moves feel easy.
Can I do this as a beginner?
Yes, if you use light weights and follow the on-screen timers. Skip reps or take extra rest whenever your form starts to break down.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
