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.