Fitness Friday: 15-Minute Full Body Dumbbell Tabata Workout
No time for the gym? No problem. This 15-minute dumbbell Tabata workout hits every major muscle group, boosts your heart rate, and builds strength—all in less time than it takes to watch your favorite TV episode. Grab a set of dumbbells, set your timer for 20 seconds on / 10 seconds off, and get ready to feel the burn.
Woman holding green dumbbells next to a “15-Minute Full Body Dumbbell Tabata Workout” chart listing six exercises and instructions
1. Dumbbell Squats (Lower Body)
How to do it:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides or at shoulder height.
Keep your chest up and core tight as you bend your knees and push your hips back, lowering into a squat.
Drive through your heels to return to standing.
Form tips: Don’t let your knees cave inward. Keep your weight evenly distributed.
2. Push Press (Upper Body + Power)
How to do it:
Hold a dumbbell in each hand at shoulder height, palms facing in.
Dip slightly at the knees, then drive through your legs while pressing the dumbbells overhead.
Lower them back to shoulder height with control.
Form tips: Engage your core to protect your lower back.
3. Renegade Rows (Core + Back)
How to do it:
Start in a high plank position, each hand gripping a dumbbell directly under your shoulders.
Row one dumbbell toward your rib cage while keeping your hips stable.
Lower it back down and repeat on the other side.
Form tips: Avoid rotating your hips—keep them square to the floor.
To modify, drop to your knees while keeping your core tight as if you were doing a modified push up on your knees.
4. Dumbbell Deadlifts (Glutes + Hamstrings)
How to do it:
Stand with feet hip-width apart, holding dumbbells in front of your thighs.
Hinge at your hips, keeping a slight bend in the knees, and lower the dumbbells toward the floor.
Engage your glutes and hamstrings to return to standing.
Form tips: Keep your back flat—do not round your spine.
5. Russian Twists (Weighted) (Core)
How to do it:
Sit on the floor, knees bent, holding one dumbbell with both hands.
Lean back slightly, keeping your core engaged.
Rotate your torso to move the dumbbell from side to side.
Form tips: Keep your movements controlled—no jerking or swinging.
6. Alternating Reverse Lunges (Balance + Legs)
How to do it:
Stand with dumbbells in each hand at your sides.
Step one leg back into a lunge, lowering until both knees are bent at about 90 degrees.
Push through your front heel to return to standing, then switch legs.
Form tips: Keep your torso upright and core tight for balance.
Tabata Structure
Perform each move for 20 seconds, rest for 10 seconds.
Complete 4 rounds per move before moving on to the next.
Take a 1-minute rest every 2 rounds if needed.
💡 Why It Works: Tabata training blends high-intensity intervals with short rests, making it perfect for torching calories, building strength, and improving endurance—fast.