Update Consent

45-Minute Full-Body Strength Workout With Weights

Torch Calories and Gain Total-Body Strength With This 45-Minute Dumbbell Workout

Aug 12 2021

Working out with weights is empowering! There's nothing like feeling your body get stronger. The extra benefits of burning calories and carving out visible muscle don't hurt, either. In fact, if you are more of a cardio person, you are missing out on the value of strength training. You will build strength necessary for everyday life, such as carrying groceries and lifting your suitcase into the overhead bin on an airplane. If you're looking to burn fat, strength training is also key; your body burns more calories at rest the more muscle tissue you have.

All of that is to say: you should be working out with weights. Luckily, we have this 45-minute dumbbell workout from personal trainer Kehinde Anjorin, CFSC, NCSF, creator of The PowerMethod App. Anjorin is a trainer for Halle Berry's Rē-spin and shared this full-body workout with POPSUGAR Fitness.

Make sure you grab a pair of medium dumbbells or kettlebells (if you're not sure what size to use, check out our guide on how to choose the right weight), and leave some space about the size of a yoga mat for your workout. After the 45 minutes are up, you'll feel sweaty and energized — let's get to work!

45-Minute Total-Body Dumbbell Workout

Equipment: Two medium-weight dumbbells or kettlebells.

Warmup: Before you start the workout, take a few minutes to warm up doing dynamic movements such as high knees, butt kicks, and trunk twists. Here is a dynamic warmup to follow.

Cooldown: Cool down after your workout with some static stretching such as a seated hamstring stretch, kneeling hip flexor stretch, and Child's pose. Here is a cooldown routine to bring down your heart rate and let your muscles recover.

Directions: Complete each exercise below for 12 reps followed by 30 seconds of rest to complete a circuit. After each circuit, rest for 60 seconds before starting the next circuit. Complete three circuits for 45 minutes total.

Exercise Reps
Tempo goblet squat 12
Rest for 30 seconds
Romanian deadlift 12
Rest for 30 seconds
Offset load forward lunge 12
Rest for 30 seconds
Bodyweight push-up 12
Rest for 30 seconds
Half-kneeling overhead press 12
Rest for 30 seconds
Bent-over row 12
Rest for 60 seconds before starting the circuit over


Image Source: Getty / Mireya Acierto

Tempo Goblet Squat

  • Stand with your feet planted, about shoulder-width apart.
  • Hold both weights up to chest-height, about two inches away from your chest.
  • Tuck pelvis under slightly. Push your knees forward, and sit your hips down; think of sitting your hips down, not back.
  • Raise back up to starting position.


    Image Source: Power In Movement

    Romanian Deadlift

    • Stand upright holding a pair of medium-weight dumbbells or kettlebells in each hand, arms at your sides, with your knees slightly bent.
    • Keeping your arms straight, knees slightly bent, with your core engaged, slowly bend at your hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
    • Now squeeze your glutes to slowly pull yourself up (don't use your back).
    Image Source: Power In Movement

    Offset Load Forward Lunge

    • Hold one weight in a rack position up by your shoulders, and hold the other with your arms straight.
    • Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle, and lower your left knee to just above the floor.
    • Keep the weight in your heels as you push back to the starting position.
    • Repeat stepping with your left foot this time, completing one rep.
    Image Source: Power In Movement

    Bodyweight Push-Ups

    • Place your hands on the floor face down, and place your hands a little wider then shoulder-width apart while holding your torso up at arms length.
    • Lower yourself downward until your chest almost touches the ground as you inhale.
    • Exhale as you press your upper body back up to the starting position while squeezing your chest.
    • After a brief pause at the top contracted position, begin to lower yourself downward again.
    • If you need to modify the exercise, perform the push-ups on your knees.
    Image Source: Power In Movement

    Watch This!

    Dance FitSugar

    Ring In the New Year With This 30-Minute Dance Party Workout

    Half-Kneeling Overhead Press

    • Start in a half-kneeling position with your left leg in front, holding a dumbbell or kettlebell in your right hand. Be sure to keep your torso upright and your core and glutes engaged.
    • With control, raise the weight overhead and straighten your arms above you.
    • With control, bend your elbow and lower the dumbbell back down to shoulder height, coming back to the starting position to complete one rep.
    Image Source: Power In Movement

    Bent-Over Row

    • Lean forward and bend both knees, remembering to keep a flat back with your core engaged.
    • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
    • Slowly lower the weights back to the starting position to complete one rep.
    Image Source: Power In Movement

    Want More?

    POPSUGAR Would Like To Send You Push Notifications.