35 Minute Full Body Dumbbell Circuit for Strength and Fat Burn

Are you looking for a time-efficient and effective full-body workout that you can do with just a pair of dumbbells? Whether you’re at home or in the gym, this 35-minute full body dumbbell workout circuit delivers a powerful combination of strength, endurance, and calorie burn. Perfect for all fitness levels, this routine targets every major muscle group while keeping your heart rate elevated for a fat-burning effect.

In this blog post, you’ll discover how to structure your workout, the best dumbbell exercises to include, warm-up and cool-down tips, and the key benefits of full-body circuit training. If your goal is to build muscle, lose fat, and improve functional strength, this is the dumbbell circuit for you.

Why Choose a 35-Minute Dumbbell Full Body Workout Circuit?

A 35-minute full body dumbbell workout circuit is ideal for those with busy schedules who still want to get in a high-quality training session. This type of workout offers a comprehensive approach to fitness, combining strength training with cardiovascular endurance.

Here are the top reasons why this workout style is so effective:

• Efficient use of time: You work multiple muscle groups in a single session.
• Increased heart rate: Combines resistance with cardio for fat loss.
• Minimal equipment: All you need is a set of dumbbells.
• Scalable for all fitness levels: Adjust weights and reps to fit your level.
• Improves muscular balance and coordination: Engages both primary and stabilizer muscles.

What You’ll Need for This Full Body Dumbbell Workout Circuit

To complete this 35-minute dumbbell circuit, you’ll need:

• A set of dumbbells (adjustable or fixed weights)
• A mat or soft surface for floor exercises
• A timer or stopwatch
• Water for hydration
• Optional: towel, resistance bands for modifications

Choose dumbbell weights that are challenging but manageable — typically between 8 to 25 lbs depending on your strength level and experience.

How This 35-Minute Full Body Dumbbell Workout Circuit Works

The workout is divided into five circuits. Each circuit contains 3 exercises targeting different body regions. You’ll perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete all three moves back-to-back, rest 1 minute, then move on to the next circuit.

Format Overview:

• Warm-Up: 5 minutes
• Circuit Training: 5 circuits × ~5 minutes = 25 minutes
• Cool Down: 5 minutes

Total time: 35 minutes

Warm-Up (5 Minutes)

Warming up is essential to prepare your muscles, joints, and cardiovascular system for the work ahead.

Dynamic Warm-Up Routine

1. Jumping jacks – 1 minute
2. Arm circles + shoulder rolls – 1 minute
3. Bodyweight squats – 1 minute
4. Hip openers + lunges with twist – 1 minute
5. Torso rotations + light dumbbell deadlifts – 1 minute

This warm-up boosts blood flow and primes your muscles for strength work.

Circuit 1: Lower Body Power

This circuit targets the glutes, hamstrings, quads, and calves.

1. Dumbbell Goblet Squats (40 seconds) Full Body Workout Circuit

Hold a dumbbell at chest level. Lower into a deep squat, keeping chest tall and knees behind toes. Engage your core and push through heels to stand.

Primary muscles: Quads, glutes
Rest: 20 seconds

2. Dumbbell Romanian Deadlifts (40 seconds)

Hold dumbbells in front of your thighs. Hinge at the hips with a flat back, lowering weights to mid-shin. Squeeze glutes to return to standing.

Primary muscles: Hamstrings, glutes, lower back
Rest: 20 seconds

3. Dumbbell Calf Raises (40 seconds)

Hold dumbbells by your sides. Lift heels off the ground and squeeze calves at the top. Lower slowly.

Primary muscles: Calves
Rest 1 minute before Circuit 2

Circuit 2: Upper Body Strength

This circuit focuses on chest, back, and arms.

1. Dumbbell Chest Press (on floor or bench) (40 seconds)

Lie down with dumbbells at chest level. Press weights upward and squeeze your chest at the top.

Primary muscles: Chest, triceps
Rest: 20 seconds

2. Bent-Over Dumbbell Rows (40 seconds) Full Body Workout Circuit

Bend forward with a flat back, holding dumbbells. Pull elbows toward the ceiling, squeezing shoulder blades.

Primary muscles: Lats, rhomboids, biceps
Rest: 20 seconds

3. Dumbbell Bicep Curls (40 seconds)

Stand tall with palms facing up. Curl weights up with control, then slowly lower.

Primary muscles: Biceps
Rest 1 minute before Circuit 3

Circuit 3: Lower Body + Core Combo

Blending legs and core work boosts stability and muscle activation.

1. Dumbbell Walking Lunges (40 seconds) Full Body Workout Circuit

Hold dumbbells at your sides. Step forward into a lunge, then push back up and switch legs.

Primary muscles: Quads, glutes, core
Rest: 20 seconds

2. Dumbbell Russian Twists (40 seconds)

Sit on the floor, heels slightly lifted. Hold a dumbbell with both hands and twist side to side.

Primary muscles: Obliques, abs
Rest: 20 seconds

3. Dumbbell Glute Bridges (40 seconds) Full Body Workout Circuit

Lie on your back with knees bent. Place a dumbbell on your hips and lift your glutes off the floor. Squeeze at the top.

Primary muscles: Glutes, hamstrings
Rest 1 minute before Circuit 4

Circuit 4: Shoulders and Arms Focus

Target your deltoids, traps, and triceps in this circuit.

1. Dumbbell Shoulder Press (40 seconds)

From shoulder height, press dumbbells overhead. Control the return.

Primary muscles: Shoulders, triceps
Rest: 20 seconds

2. Dumbbell Front Raises (40 seconds)

Raise dumbbells to shoulder height with arms extended, then slowly lower.

Primary muscles: Anterior deltoid
Rest: 20 seconds

3. Dumbbell Tricep Kickbacks (40 seconds)

Bend at the hips, elbows tight to the body. Extend arms backward and squeeze triceps.

Primary muscles: Triceps
Rest 1 minute before Circuit 5

Circuit 5: Total Body Burnout Full Body Dumbbell Workout

This final round will test your strength and endurance.

1. Dumbbell Squat to Press (Thrusters) (40 seconds)

Hold dumbbells at shoulders, perform a squat, then press overhead as you stand.

Primary muscles: Full body
Rest: 20 seconds

2. Renegade Rows (40 seconds)

In plank position with hands on dumbbells, alternate rowing each dumbbell toward your ribs.

Primary muscles: Core, back, arms
Rest: 20 seconds

3. Dumbbell Burpee with Deadlift (40 seconds)

Drop dumbbells to the floor, jump back into a plank, hop forward, stand, and perform a deadlift.

Primary muscles: Full body + cardio
Rest 1 minute, then cool down.

Cool Down and Stretch (5 Minutes)

Cooling down helps lower heart rate, reduce soreness, and improve flexibility.

Suggested Cool-Down Stretches:

1. Standing forward fold – 1 minute
2. Quad stretch (each side) – 1 minute
3. Chest opener stretch – 1 minute
4. Child’s pose or seated forward fold – 1 minute
5. Deep breathing and shoulder rolls – 1 minute

Stretching aids in muscle recovery and joint mobility, especially after full-body routines.

Benefits of a Full Body Dumbbell Circuit Workout

Incorporating this 35-minute dumbbell circuit into your weekly training offers several fitness benefits:

Fat Loss and Metabolic Boost

Circuit-style workouts elevate your heart rate and burn more calories during and after training. Dumbbells add resistance, increasing energy expenditure.

Strength and Endurance Gains

You’ll build functional strength by hitting all major muscle groups, while working in time-based intervals helps improve muscular and cardiovascular endurance.

Convenience and Versatility

Dumbbells are compact and versatile, allowing you to work out at home or anywhere. This format suits beginners and advanced athletes by adjusting weight or intensity.

Time-Saving Efficiency

In just 35 minutes, you’ll complete a comprehensive total-body session. No need to split up muscle groups or spend hours in the gym.

Tips for Best Results With Full Body Dumbbell Workout Circuit

Follow these pro tips to get the most from your dumbbell workout:

• Progressively overload by increasing weights weekly.
• Maintain proper form to prevent injury.
• Keep rest times short to stay in the fat-burning zone.
• Hydrate before and after your workout.
• Log your progress to stay consistent.

Sample Full Body Dumbbell Workout Circuit Weekly Schedule

To optimize your fitness journey, you can incorporate this circuit 2–3 times per week and alternate with other routines like HIIT, bodyweight cardio, or mobility training.

Example:

• Monday: 35-minute dumbbell circuit
• Tuesday: Low-impact cardio or yoga
• Wednesday: Rest or mobility
• Thursday: 35-minute dumbbell circuit
• Friday: HIIT or kettlebell workout
• Saturday: Active recovery
• Sunday: 35-minute dumbbell circuit or rest

This 35-minute full body dumbbell workout circuit is a game-changer for anyone who wants a fast, effective, and powerful training session. With just a set of dumbbells and a little space, you can burn fat, build lean muscle, and boost your energy in under an hour.

Whether you’re short on time, working out from home, or simply need a new challenge, this circuit is your all-in-one solution for total-body transformation.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!