20 Minute Dumbbell Full Body Workout | Strength + Cardio

20 Minute Dumbbell Full Body Workout | Strength + Cardio is a short but intense total body strength workout from Caroline Girvan. It is primarily a metabolic strength workout but she includes weighted burpees throughout that really elevate your heart rate (hence the “cardio” in the title). But the actual strength work is pretty metabolic, too, especially when followed by the weighted burpees. Since this workout is just under 26 minutes, I combined it with one of Caroline’s other metabolic total body strength workouts: 20 Minute Christmas Strength & Cardio Workout. That workout is also pretty intense. Because I did that workout first, by the time I came to this workout I was already very warmed up. Then Caroline starts this workout off with weighted burpees. All that to say, I was less ambitious than usual with my weight choices in this workout. Had I come to it fresh, I think I would have chosen some heavier dumbbells for some of the exercises, but I was already pretty fatigued. I still got an excellent total body strength workout.

This is a superset workout. You will do two exercises back to back, each for 30 seconds, then you get a 20 second recovery. There is also a staple exercise (weighted burpee) that is done for a solid minute; that exercise appears four times. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

20 Minute Dumbbell Full Body Workout | Strength + Cardio is 25:45 minutes; 1:15 minute intro, no warm up and 2:20 minute stretch. Equipment: dumbbells, a chair and fitness mat. Caroline is using 10kg/22 pounds dumbbells. The weights listed below are what I used.

  1. Push up to dumbbell burpee for 60 seconds (stand holding DBs, squat and place DBs on mat, jump feet back to plank, do one push up, jump feet back into DBs, stand and do a double arm kettlebell swing with the DBs, swinging DBs from between legs to overhead) (15# DBs)
  2. 20 second rest
  3. Rear step lunge (reverse lunges) (15# DBs)
  4. Static lunge (stationary lunges) (15# DBs)
  5. 20 second rest
  6. Repeat #3-5 on other side of body
  7. Alternating renegade row (25# DBs)
  8. Rotational row (hinge forward, arms are extended w/ palms facing behind you, row DBs, rotating wrists/DBs so palms face in front of you at top of row) (25# DBs)
  9. 20 second rest
  10. Repeat #7-9
  11. Repeat #1 & 2
  12. Bulgarian lunges x2 dumbbells (back leg is elevated on chair behind you, both DBs are at shoulders) (15# DBs)
  13. Bulgarian lunge bodyweight only (set DBs on floor and continue lunging with back leg elevated)
  14. 20 second rest
  15. Repeat #12-14 on other side of body
  16. Single arm shoulder press (arm is open to side in goalpost) (one 15# DB)
  17. Push press (same as #16, but use your lower body to assist in pushing DB overhead) (one 15# DB)
  18. 20 second rest
  19. Repeat #16-18 on other side of body
  20. Repeat #1 & 2
  21. Pause at bottom RDL (RDL=Romanian deadlift) (35# DBs)
  22. 1/2 rep RDLs (lower to bottom of deadlift but only lift halfway) (25# DBs)
  23. 20 second rest
  24. Repeat #21-23
  25. Diamond press (lay on back and do a chest press with DBs pressed together over chest) (15# DBS)
  26. Chest flys (15# DBs)
  27. 20 second rest
  28. Repeat #25-17
  29. Repeat #1

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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