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Strength at home

20-minute full-body strength workout

Two supersets: a squat paired with a row, then a hip hinge paired with a push-up, each done twice through. Done twice a week, it gives every movement 4 hard sets, the minimum that reviews suggest for building muscle when time is short. You need a pair of dumbbells; a bench helps but isn't essential.

20 minBeginner8 movesA dumbbell · A bench or box · A kettlebellQuads · Glutes · Hamstrings · Shoulders · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoHands on a bench or wall if a full plank is hardEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Superset A

2 rounds · Rest 60 to 90 s after each pair

  1. Dumbbell goblet squat8 to 12 reps
    Intermediate · Quads, Glutes, Abs · 3D demoStop 2 to 3 reps short of failure. If the weight is new to you, make the first round a lighter warm-up setEasier: Bodyweight squatHarder: Back squat with bands
  2. Supported single-arm dumbbell row8 to 12 reps each side
    Intermediate · Back, Biceps, Shoulders · 3D demoGo straight on from the squats. Stop 1 to 3 reps short of failureEasier: Incline ring rowHarder: Bent-over barbell row

Superset B

2 rounds · Rest 60 to 90 s after each pair

  1. Dumbbell Romanian deadlift8 to 12 reps
    Intermediate · Hamstrings, Glutes, Back · 3D demoStop 2 to 3 reps short of failure, with your back long and the dumbbells close to your legsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  2. Push-up6 to 15 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoUse the version where you stop with 1 to 3 reps to spare: hands on a bench is easier, feet on a bench harder. With a bench, dumbbell bench presses (8 to 12 reps) work tooEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Finisher (optional, 3 minutes)

  1. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demo60 s rest between carriesHarder: Suitcase carry

Tips

  • Do it twice a week, with a day between, for 4 hard sets per movement a week. Three times a week builds more.
  • In your first two weeks, stop every set with 3 or 4 reps to spare while you learn the moves.
  • Add reps before weight: when every set reaches 12, move up to the next dumbbell and start again at 8.
  • Keep breathing through each rep rather than holding your breath, especially if your blood pressure is high. Get a disc-related back problem checked before loading the hinge.
  • Short of time, this beats skipping a session. With more time, one of our full plans builds more.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the 20-minute full-body strength workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.