Forget the gym – All you need are these 6 exercises for a full-body workout at home

Build whole-body strength and resilience at home using only two dumbbells

Woman working out with dumbbell in living room of home
(Image credit: Getty Images)

Is this the best full-body workout ever to exist? It depends on your fitness needs, but this 6-move whole-body exercise routine sure is an excellent way to get in shape for summer and beyond. With only two dumbbells, you can, too, improve muscle definition, strength and resilience all over your body at home; bye-bye, gymtimidation!

Let's recount the main benefits of full-body workouts. They are time-efficient (exercises use multiple muscle groups at the same time), burn more calories (more muscles used=more calories burned), increase muscle coordination (you need to use multiple muscles in unison to move the weight) and often improve mobility and flexibility. Plus, they build strength more sustainably than isolating exercises. 

In this workout, instead of timing your sets, focus on moving your body, utilising the full range of motion of each joint. Don't overstrain, but let the body move into the position that feels comfortably challenging. We'd recommend doing at least 10-15 minutes of stretching prior to this workout to avoid strains and other injuries. Do all sets of each exercise before moving on to the next movement. Allow for 30-60 seconds of rest between sets, and feel free to rest for longer between the different exercises (90-120 seconds). The exercises in this workout are:

  • Sumo squat to DB lift (3 sets/10 reps)
  • Elevated squat to knee drive (3 sets/10 reps per side)
  • DB push-up to frog squat curl (3 sets/10 reps)
  • Single oblique V-ups (3 sets/10 reps per side)
  • Front raised split lunges (3 sets/10 reps per side)
  • Rotating DB push-ups (3 sets/10 reps)

Did you like this? You might enjoy Eric Leija's best kettlebell workout that uses similar, fluid movements as this one. It's also a full-body routine. If you prefer not to use weights, have a look at this 15-minute bodyweight full-body workout instead. If you don't mind weights but haven't got any, check out our best dumbbell guide. Finally, you don't want to miss this 4-move dumbbell full-body workout, 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.