Plan page
30 minute dumbbell workout plan
Four exercises a session and shorter rest, so the whole thing fits in half an hour with dumbbells. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Fat loss
- Experience
- Getting back into it
- Days per week
- 4 days
- Session length
- 30 minutes
- Equipment
- Dumbbells at home
- Split
- Full body each session
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 30 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 30 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 30 min |
| Day 6 Sat | Full body A | 30 min |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 3 | 12 | 60 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 3 | 12 | 60 s |
| Inverted rowBody straight, pull your chest to the bar, pause for a beat at the top. | 3 | 12-15 | 45 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 12-15 | 45 s |
Day 3 Full body B
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 3 | 12 | 60 s |
| Dumbbell shoulder pressRibs down so you press with your shoulders, not your lower back. | 3 | 12 | 60 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 12-15 | 45 s |
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 12-15 | 45 s |
Day 5 Full body C
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 12 | 60 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 3 | 12 | 60 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 12-15 | 45 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 12-15 | 45 s |
Day 6 Full body A
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 3 | 12 | 60 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 3 | 12 | 60 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 3 | 12-15 | 45 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 12-15 | 45 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- Beginner gym plan over 40Three sessions a week, longer rest between sets, and nothing that asks you to jump.
- 4 day upper lower splitUpper, lower, upper, lower, with 60 minutes to work in and six exercises a session.
- 3 day home workout plan with dumbbellsThree full body sessions a week, one pair of dumbbells, 45 minutes at home.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.