Forget the gym—all you need are two dumbbells and five moves to build muscle all over at home

Woman squatting down holding two dumbbells on the floor. She is in a domestic setting. She wears a black T-shirt, gray pants and black trainers.

Many of us struggle to find the time to make it to the gym, but if you buy a pair of dumbbells for your home, you can squeeze in effective full-body strength workouts in as little as 20 minutes.

This workout from personal trainer Rachael Sacerdoti jumped out at me as a great routine for time-poor exercisers, so I got in touch to find out more about the workout and each of the moves.

“This circuit provides an efficient, well-rounded routine that targets all major muscle groups,” says Sacerdoti. “By focusing on key compound movements you’ll build balanced strength, burn more calories and improve your functional fitness.

“Perform this routine two to three times per week with adequate rest and gradually progress the weight or reps for ongoing improvements.”

How to do this workout

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While Sacerdoti has recommended 12 reps of each exercise and three rounds with a 30-second rest between rounds, you should adjust this to suit your fitness level and the weights you have available. A good rule of thumb is that the final few reps of each exercise should feel like a challenge but not so hard that your form suffers.

1. Squat

(Image credit: Getty)

Reps: 12

Why: “Squats target the quads, glutes and hamstrings,” says Sacerdoti. “They build foundational lower body strength and help to improve your overall mobility.”

Form tips: “Keep your chest up, your knees in line with your toes and drive through your heels,” says Sacerdoti.

2. Bent-over row

(Image credit: Getty Images)

Reps: 12

Why: “This exercise works the upper back and biceps, improving posture and upper body strength,” says Sacerdoti. “Performing bent-over rows helps to counteract forward shoulder posture by strengthening the back, which is crucial for balanced upper-body development.”

Form tips: “Maintain a neutral spine, hinge at the hips and pull the weight toward your lower ribcage,” says Sacerdoti.

3. Reverse lunge

(Image credit: Getty)

Reps: 12

Why: “Reverse lunges engage the glutes, quads and hamstrings, while also challenging balance and stability. These reduce stress on the knees compared with forward lunges and address any muscle imbalances between your legs,” says Sacerdoti.

Form tips: “Step back far enough so that your front knee does not extend past the toes, and keep your torso upright.”

4. Romanian deadlift

(Image credit: Getty / Andrii Lysenko)

Reps: 12

Why: “These target the hamstrings, glutes, and lower back and also improve your hip hinge mechanics,” says Sacerdoti. “They strengthen crucial muscles for posture and lower-body power while promoting good hip mobility.”

Form tips: “Hinge at the hips with a slight bend in the knees and keep your back straight,” says Sacerdoti.

5. Chest press

(Image credit: Getty Images)

Reps: 12

Why: “Chest presses primarily work the pectorals, triceps and anterior deltoids, building upper-body pressing strength,” says Sacerdoti. “It’s an essential compound movement for upper-body strength and muscle development.”

Form tips: “Make sure to engage your core, keep your elbows slightly below shoulder level, and press straight up,” says Sacerdoti.