Simple Total Body Dumbbell Circuit Workout

This simple and effective routine is perfect for any fitness level!

pick up those weights

Many of us have a tendency to overcomplicate things—including working out. Overthinking your fitness routine may cause stress and anxiety to build and, all too often, these negative feelings eventually lead you to surrender. But we’re here to simplify things and keep that from happening! When it comes to resistance training, simple moves and a single pair of dumbbells are all that you truly need to get a great workout in. Our total body dumbbell circuit workout will give you a stress-free, head-to-toe workout in less than 20 minutes!

The Benefits of Weight Training

Squat thrusts are a total body exercise that are perfect for a fast and effective routine.

We kept this workout simple for a number of reasons. First, we wanted to create a routine that would benefit beginners and advanced fitness levels. Second, we wanted to prove that a great workout doesn’t have to be complicated. But mostly, we wanted to show you that weight training doesn’t have to be (and shouldn’t be) scary! 

If you’re someone who has been exercising for a while, you’re probably already familiar with the importance of weight training. Those new to the fitness world might not be aware of the benefits of resistance training, though. Lifting weights a few times per week can:

  • Give your metabolism a boost, helping you to burn more fat.
  • Increase bone density and improve your posture, reducing your risk of age-related injury.
  • Provide you with a better night’s sleep.
  • Strengthen and tone your muscles, leaving you with a leaner, sleeker figure!

Simple Total-Body Dumbbell Circuit Workout

Single-leg deadlifts are a good exercise for your hamstrings, glutes, and back!

All you need for this simple circuit workout is one pair of medium-weight dumbbells (although you can use multiple pairs of varying weights for the different exercises if you’d like).

This is a circuit workout, which means you’ll perform each exercise one after the other with little to no rest in between. Once you finish one round of exercises, rest for up to 60 seconds and then begin again with the first exercise. Complete 3 to 5 rounds total. Be sure to watch the instructional videos below before you begin the workout! 

  • Squat Thrusts – 20 reps
  • Dumbbell Rows – 20 reps
  • Dumbbell Chest Press – 20 reps
  • Single-Leg Deadlifts – 10 reps per leg
  • Pullover Crunch – 20 reps

Instructional Videos

Squat Thrusts

Dumbbell Rows

Dumbbell Chest Press

Single-Leg Deadlifts

Pullover Crunch

If you try this simple dumbbell circuit workout, be sure to let us know what you thought of it in the comment section below!

If you enjoyed it, you might also want to try these similar routines:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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