Two dumbbells and this full-body workout to build strength and muscle

Get strong and fit in 30 minutes with these classic exercises

Young Woman Weightraining at the Gym
(Image credit: Getty Images)

Don’t have time to do an upper and lower body workout? Do this full-body one instead. It will only take you 30 minutes and it includes some classic exercises that will help build up your strength and lean muscle – all you’re going to need are a pair of dumbbells and to put on your best workout shoes for some extra stability. 

titleTwo dumbbells and these six full-body exercises to build strength and muscleeeds up your metabolism and helps you maintain a healthy weight," says Aroosha Nekonam, Certified Personal Trainer at Ultimate Performance.

For this workout you’ll be doing a starter exercise, followed by two supersets (where you do two exercises back-to-back) and a finisher. You’re going to aim for 10 to 12 reps of each exercise and do three rounds of each in total, so you’ll want to use a pair of medium dumbbells. If you only have really light ones, don’t worry, either slow down the movement or add some additional reps in. Ready? Here’s your workout.

  • Single leg power ups
  • Alternative exercise: single leg box step ups

Superset 1 

  • Bulgarian split squats
  • Staggered stance RDL

 Superset 2 

  • Single arm wide grip row
  • Single arm Arnold press with a hold


  • Seated knee tucks
  • Alternative exercise: toe taps

If your enjoyed this workout then we've got another superset full-body workout that will only take you around 20 minutes or, for something that's a little higher intensity, we've got a full-body HIIT workout that's under 20 minutes. Also, remember you can track your workout progress with our pick of the best fitness trackers.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.