4 Week Dumbbell Total Body Workout Program

This workout plan is perfect for those looking to get more active without a huge time commitment. All you need to start are a few dumbbells! For beginners, especially women, a pair of 5 lb and 10 lb weights is great. If you’re more advanced, try 15 lb and 20 lb. Heavier weights can increase the challenge, especially on leg days, but even a set of 10s will deliver a solid workout. A key focus here is on time under tension. Slow, controlled movements enhance muscle engagement. For instance, lower into a squat for a 3-count, then press back up; with bicep curls, lower the weights over a 3-count. The plan includes: 4 weightlifting days 1 HIIT day—go at your own pace, with modifications for each exercise 1 interval day—choose any cardio to elevate your heart rate during “ON” periods, then rest during “OFF” periods The screen's “Timer” button helps track your rest easily. For best results, aim for 3-4 sessions a week. Each workout is 35 minutes or less—you're worth the time!