Light dumbbells (2-5 kg / 5-10 lb)
To get startedEnough for shoulder presses and for learning the technique. For legs, you'll outgrow them quickly.
Best forShoulders, arms and beginners
TipLower for 3 seconds to make it harder
Workout · 30 min · Home
Full-Body Dumbbell Workout at Home: 30 Minutes to Train Everything
With a pair of dumbbells and half an hour, you can train your whole body at home. This workout combines the basic movement patterns (squat, hip hinge, push and pull) in short circuits to make the most of your time: while one muscle group works, the other rests. Do it 2 or 3 times a week on non-consecutive days.
Duration30 minutes
Equipment2 dumbbells · optional: mat and a chair
LevelBeginner and intermediate
Frequency2-3 times a week
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Warm-up
4 minutes · no rest between exercises
Arm Circles
30 sec forward and 30 sec backwardBodyweight Squat
15 repsInchworm
5 repsWorld's Greatest Stretch
4 per side
Block 1 · Legs and push
10 minutes · 3 rounds · 60 sec rest after each round
Goblet Squat
10-12 repsHold one dumbbell vertically against your chest.
Dumbbell Floor Press
10-12 repsLying on the floor: no bench needed.
Dumbbell Reverse Lunge
8-10 per leg
Block 2 · Posterior chain and pull
10 minutes · 3 rounds · 60 sec rest after each round
Romanian Deadlift
10-12 repsWith dumbbells: neutral spine, push your hips back.
One-Arm Dumbbell Row
10-12 per sideSupport one hand and one knee on a sturdy chair.
Standing Dumbbell Shoulder Press
8-10 reps
Block 3 · Core
3 minutes · 2 rounds · no rest
Dead Bug
8 per sideAlternating Renegade Row
6 per sideKeep your feet wide so your hips don't rotate.
Cool-down
3 minutes
Child's Pose
45 sec, breathing deeplyKneeling Hip Flexor Stretch
30 sec per sideLying Glute Stretch
30 sec per side
Which dumbbell weight to choose
Medium dumbbells (8-12 kg / 15-25 lb)
The most versatileThey cover almost the whole workout: goblet squat, Romanian deadlift, row and floor press.
Best forIntermediate lifters and most exercises
TipUse a single dumbbell for goblet squats and rows
Adjustable set (up to 20 kg / 44 lb)
To keep progressingSwap the plates and match the weight to each exercise. It's the option that lasts longest if you train seriously.
Best forProgressing for several months
Heads-upChanging plates takes a few seconds between exercises
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How to progress over 6 weeks
| Weeks | What to do | Sign to move up |
|---|---|---|
| 1-2 | 3 rounds at the low end of the rep range, clean form | You finish the rounds without losing form |
| 3-4 | Move to the high end of the rep range | You have 3 or more reps left in the tank on every set |
| 5-6 | More weight or a fourth round in Blocks 1 and 2 | The high end of the range no longer feels hard |
Tips to get the most out of it
- Pick a weight that leaves 1-3 reps in reserve at the end of each set.
- If you only have light dumbbells, slow down your reps or add a 1-sec pause at the bottom.
- Write down your weights and reps: if you improve a little each week, the workout is working.
- If a joint hurts, stop and swap the exercise for a more comfortable variation.
If you also train at a gym and want to estimate your max strength, try the 1RM calculator. At home, one simple rule is enough: once you hit the high end of the rep range on every round, go up in weight.
Frequently asked questions
Can you build muscle at home with just dumbbells?
Yes. If your sets get close to fatigue and you gradually add weight or reps over time, dumbbells are enough to build strength and muscle, especially in the first few months.
How many times a week should I do this full-body workout?
Two or three times a week on non-consecutive days, for example Monday, Wednesday and Friday. On off days you can walk or do mobility work.
What if I don't have a bench?
You don't need one for this workout: the press is done lying on the floor and the row with support on a sturdy chair or the couch.
How long should I rest between rounds?
About 60 seconds. If you're out of breath or losing form, stretch the rest to 90 seconds rather than doing the exercise badly.
Decathlon gear for dumbbell training at home
- Corength 20 kg adjustable dumbbell kit20 kg (44 lb) kit with plates (€49.99 at Decathlon): match the weight to each exercise and it will last for months.
- 10 kg hex dumbbell10 kg (22 lb) dumbbell (€39.99 each at Decathlon): it doesn't roll and is perfect for goblet squats.
- 2 × 2 kg vinyl dumbbellsPair of 2 kg (4.4 lb) dumbbells (€14.99 at Decathlon): for shoulder presses if you're just starting out.
- Essentiel 4 mm mat170 × 58 cm mat (€9.99 at Decathlon): for floor presses and core work.
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