20 Minute Beginner Dumbbell Workout at Home – Full Body, Low Impact, No Jumping

Looking for a full body beginner dumbbell workout you can do at home? This 20 minute low impact strength training routine is joint friendly, apartment safe, and requires just a couple sets of dumbbells.

This is the perfect workout if you’re just starting out, getting back into training, or want a quiet routine that still builds real strength and endurance. No jumping. No noise. No stress—just effective movement designed to make you feel stronger in 20 minutes flat.

Workout Format:
Duration: 20 Minutes
Intervals: 40 sec work, 20 sec rest
Equipment: 2 sets of dumbbells (Tiff uses 5 & 10 lbs) + mat (optional)
Focus: Total body strength, low impact, beginner-friendly

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WORKOUT DETAILS

00:00 Intro

Warm Up // 30x8
00:25 Neck Rolls
00:55 Arm Circles
01:25 Cross Toe Touches
01:55 Side to Side Squats
02:25 Squat to Front Kick
02:55 Chest Opener Butt Kicks
03:25 Knee Hugs
03:55 Overhead Side Bends

Strength Workout // 40/20
04:45 Curl to Front Squat
05:45 Hammer Curl to Press
06:45 1 1/2 Rear Lunge + Staggered Squat R
07:45 1 1/2 Rear Lunge + Staggered Squat L
08:45 Sumo Squat to Upright Row
09:45 2x Lateral Raise + Front Raise
10:45 Shoulder Press
11:45 Lateral Goblet Lunges
12:45 B-Stance RDL to Row R
13:45 B-Stance RDL to Row L
14:45 2x Tricep Extension to Rear Lunge
15:45 External Rotation to 90° Lateral Raise
16:45 Squat to Press R
17:45 Squat to Press L
18:45 Squat to Curtsy Lunge
19:45 Wood Chopper R
20:45 Wood Chopper L
21:45 Dumbbell Swing
22:45 Bent Over Rear Delt Row
23:45 Rotational Shoulder Press

24:45 Cool Down & Stretch // 20x12

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!