Joint-friendly, no-jump standing dumbbell workout for a full-body blast at home

Grab a couple of small dumbbells and your workout mat, and let's get moving!

Portrait of smiling female athlete at gym
(Image credit: Getty Images)

You might think the biggest hurdle to overcome when trying to work out at home is to muster up the motivation to get moving, but it's actually trying to find a workout that doesn't annoy the neighbours. People living immediately around you seem to pick up the quietest sounds you make – let alone if you started jumping and lifting weights! If you want to lose weight and get fit indoors without getting on your neighbours' nerves, this 30-minute standing dumbbell workout might be your best bet.

Resistance training can do you a lot of good beyond building muscle and helping you lose weight. In fact, researchers found that "people who do muscle-strengthening workouts are less likely to die prematurely than those who don't." And since longevity is all the rage these days, that's all the more reason why everyone should put a little effort into their training. Start by following along with the below workout.

This no-repeat standing dumbbell workout takes 30 minutes (plus another couple for the cool-down). You'll be doing each exercise for 50 seconds, followed by a 10-second rest before you move on to the next move. The instructor in the video uses 5 (11 lbs.) dumbbells, but you can use any weight you feel comfortable lifting. If you haven't got any dumbbells, you'll have all the buying advice you need in our best dumbbells and best adjustable dumbbell guides.

  • Squat + Pulse
  • Standing Knee + Toe Tap
  • Good Morning + Reverse Lunge
  • Front Kicks
  • Dumbbells to Floor Sumo Squats
  • Sumo Pulses
  • Romanian Deadlift + Row
  • One Arm Thruster Right Arm
  • One Arm Thruster Left Arm
  • Romanian Deadlift + Reverse Lunge
  • Dumbbell Overhead Swing
  • Dumbbell Row + 3 sec hold
  • Alternating Shoulder Press
  • Gorilla Row
  • Overhead Hold March
  • Dumbbell Swings
  • Tricep Extensions
  • Reverse Lunge + Curl
  • Curl + Press
  • Squat + 2 x Press
  • Goblet Squat + Pulse
  • Goblet Duck Walk
  • Reach Up + Down
  • Goblet Side Squats Right
  • Goblet Side Squats Left
  • Split Squats Right
  • Split Squats Left
  • Arnold Press
  • Shoulder Press Pulses
  • Thrusters

Fan of standing workouts? We have plenty of those on T3. Here is a 10-minute standing ab workout to strengthen your core or another low-impact standing dumbbell workout to tone your muscles. You should definitely check out the best standing ab workout by top personal trainer Chloe Trigg – it's the real thing! Don't forget to peruse T3's best workout shoes and best yoga mat guides, either.

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.