{"id":347401,"date":"2026-01-02T02:38:16","date_gmt":"2026-01-02T02:38:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/347401\/"},"modified":"2026-01-02T02:38:16","modified_gmt":"2026-01-02T02:38:16","slug":"25-minute-full-body-dumbbell-workout-video-for-body-recomposition","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/347401\/","title":{"rendered":"25-Minute Full-Body Dumbbell Workout Video For Body Recomposition"},"content":{"rendered":"

\"Estimated2 min read<\/p>\n

Need a quick, no-brainer workout that actually works? This follow-along workout video\u2014as part of the Women\u2019s Health+ Build & Burn<\/a> series\u2014has you covered. Just grab your dumbbells, press play, and follow coach Alexandra Mack, CPT, through 20 minutes of full-body moves, tempo work, and a finisher that will leave you sweaty and satisfied\u2014perfect for when you\u2019re short on time but don\u2019t want to skip your strength training.<\/p>\n

Pull up this video whenever you need a quick sweat session to guide you on your body recomposition<\/a> journey. Expect moves you know and love, but with some variations to keep things interesting. All you need are two sets of dumbbells (Mack uses 15 and 20 lbs), a mat, and a bench. <\/p>\n

\"logoWatch Now: Full-Body Dumbbell Workout Video\"Play\"person<\/p>\n

Time: 20 minutes | Equipment: dumbbells, mat, bench | Good for: full-body strength and conditioning
<\/p>\n

\"logoAbout The Workout<\/p>\n

The session begins with a mobility-focused warmup. In under five minutes, Mack leads you through 90-90 hip switches, world\u2019s greatest stretch, downward dog with hand-release pushups, and deep squats. She finishes the warmup with pogos\u2014her playful nod to the temper tantrums of childhood.<\/p>\n

Next, the main workout consists of two sets of exercises, each performed twice.<\/p>\n

Set 1: <\/p>\n

Tempo front squats, bent-over rows, and bicycle crunches. Each move is performed AMRAP-style for 40 seconds, with 20-second rests\u2014quick, intense, and effective.<\/p>\n

Set 2: <\/p>\n

Rear-foot-elevated split squats, seated dumbbell overhead presses, and plank pull-throughs with pushups.<\/p>\n

To finish, tackle a 60-second finisher of weighted burpees. At the 30-second mark, you can increase intensity by adding a clean and press. In under 25 minutes, you\u2019ll have worked every major muscle group and elevated your heart rate.<\/p>\n

Trainer tip: With dumbbell training, the biggest mistake Mack sees<\/a> is people lifting too light. Your weights are too light if you aren\u2019t feeling a burn or fatigue and there\u2019s no change in your breath. Instead, what you want is \u201ca slight tremble in your muscles, heart rate picks up, and every rep feels intentional,\u201d she says.<\/p>\n

\"logoWH’s Favorite Dumbbells\"Chevron\"Chevron<\/p>\n

Best Overall <\/p>\n

\"Hand<\/a>SPRI Hand Weights<\/p>\n

Now 13% Off<\/p>\n

Best Adjustable Dumbbells<\/p>\n

\"Adjustable<\/a>LifePro Adjustable Dumbbells<\/p>\n

Now 23% Off<\/p>\n

Best For Pilates And Yoga<\/p>\n

\"Bars\"<\/a>\"three<\/a><\/p>\n

Photographs by Rona Ahdout
Styling by Rose Lauture
Hair by Charles McNair
Makeup by Victor Henao
Visual Editor: Muzam Agha<\/p>\n

Workout Moves (Print):
Photographs by Justin Steele
Hair & makeup by Dawn Brocco
<\/p>\n

Video:
Executive Producer\/Director: Dorenna Newton
DP: Cory VanderPloeg
Cam Op: Derrick Saint Pierre
Sound: Pablo Diez
Editor: Josh Archer
AP: Janie Booth
Production Coordinator: Francesca Campanella <\/p>\n

\"Headshot<\/p>\n

Olivia Luppino is an editorial assistant at Women\u2019s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine\u2019s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.<\/p>\n","protected":false},"excerpt":{"rendered":"2 min read Need a quick, no-brainer workout that actually works? This follow-along workout video\u2014as part of the…\n","protected":false},"author":2,"featured_media":347402,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[2785,134354,381,6647,2788,102,380,134353,56,54,55],"class_list":{"0":"post-347401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-how-to-service","9":"tag-contentid-4b74c74b-ca37-4d57-8916-b302b56f6bd7","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-hasproduct-true","13":"tag-health","14":"tag-locale-us","15":"tag-shorttitle-meet-your-new-go-to-full-body-dumbbell-routine","16":"tag-uk","17":"tag-united-kingdom","18":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/347401","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=347401"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/347401\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/347402"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=347401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=347401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=347401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}