35 Minute Full Body Dumbbell Circuit Workout to Burn Fat Fast

When it comes to building strength, improving endurance, and torching calories, nothing beats the effectiveness of a full body circuit workout with dumbbells. Whether you’re a busy professional, a stay-at-home parent, or a fitness enthusiast, this 35-minute routine offers a time-efficient and equipment-minimal way to get a complete workout.

Using just a set of dumbbells, you can engage multiple muscle groups, improve cardiovascular health, and elevate your metabolism—all in one go. This blog post breaks down the benefits, structure, and variations of this high-impact workout, and provides a sample routine you can start today.

Why Choose a Full Body Circuit Workout with Dumbbells?

Efficient and Time-Saving

Circuit workouts are structured to reduce rest periods between exercises, which means you burn more calories in a shorter amount of time. In just 35 minutes, you can work your upper body, lower body, and core—all while improving cardiovascular endurance.

Engages All Major Muscle Groups

Dumbbells add resistance that activates multiple muscle groups simultaneously. This total body engagement helps you build lean muscle mass, improve balance, and increase your metabolic rate.

Great for Home or Gym

All you need is a pair of dumbbells and a bit of space, making this workout ideal for those who prefer home workouts. Plus, it’s easy to scale the difficulty by adjusting weight or reps.

Boosts Metabolism

Due to the high-intensity, non-stop format, circuit training increases your heart rate and oxygen consumption, promoting the afterburn effect (EPOC)—meaning your body continues to burn calories even after the workout ends.

Equipment Needed For This Full Body Circuit Workout

To get started, you’ll need:

• A pair of medium-weight dumbbells (8–25 lbs depending on your fitness level)
• A yoga mat or padded surface
• A timer or fitness app
• Water and a towel

Optional: Adjustable dumbbells to vary resistance for different exercises.

How the 35-Minute Dumbbell Circuit Workout is Structured

This full body circuit is divided into 5 rounds, each lasting approximately 7 minutes, including transition times. Each round contains 5 exercises targeting different muscle groups. You’ll perform each move for 40 seconds, followed by a 20-second rest before the next.

At the end of each round, rest for 60 seconds before moving to the next.

Warm-Up (5 Minutes) Full Body Circuit Workout

Never skip your warm-up—it prepares your muscles and joints for action and reduces injury risk.

Warm-Up Circuit (Repeat Twice):

1. Jumping Jacks – 30 seconds
2. Arm Circles – 30 seconds (15 sec each direction)
3. Bodyweight Squats – 30 seconds
4. High Knees – 30 seconds
5. Shoulder Rolls – 30 seconds

Take 30 seconds to rest before starting your main circuit.

Round 1: Lower Body Power

1. Dumbbell Goblet Squats Full Body Circuit Workout
Hold a dumbbell vertically at your chest, feet shoulder-width apart. Squat down until thighs are parallel to the floor, then drive through your heels to return.

2. Dumbbell Reverse Lunges (Alternating)
Hold a dumbbell in each hand, step one leg back, lower your knee, then push back to starting position. Alternate legs.

3. Sumo Squats with Dumbbell Pulse
Hold a single dumbbell between your legs, feet wide. Squat down and add a pulse at the bottom before standing.

4. Dumbbell Step-Ups (Use a Bench or Sturdy Surface)
Holding dumbbells by your sides, step onto the bench with one foot, drive up, then step down and repeat with the other leg.

5. Dumbbell Calf Raises Full Body Circuit Workout
Hold a dumbbell in each hand and slowly lift your heels off the floor, pause, then lower.

Rest 60 seconds before Round 2.

Round 2: Upper Body Strength: Full Body Circuit Workout

1. Dumbbell Bent-Over Rows
With a dumbbell in each hand, hinge at the hips and pull the weights toward your chest, squeezing shoulder blades together.

2. Dumbbell Chest Press (On Floor or Bench)
Lie down, press dumbbells from chest up to full extension, then lower under control.

3. Dumbbell Arnold Press
Start with dumbbells in front of your face, palms facing you. As you press overhead, rotate palms out.

4. Dumbbell Upright Rows
Hold dumbbells in front of your thighs and pull them straight up toward your collarbone, elbows leading.

5. Dumbbell Front Raises
Lift dumbbells straight in front to shoulder height, pause, and lower.

Rest 60 seconds before Round 3.

Round 3: Core and Stability Full Body Circuit Workout

1. Dumbbell Russian Twists
Sit with knees bent, holding a dumbbell with both hands. Twist side to side, touching the floor.

2. Dumbbell Plank Pull-Throughs
In a plank position, pull a dumbbell from one side of your body to the other with the opposite hand.

3. Dumbbell Sit-Ups
Hold a dumbbell on your chest or extended. Perform full sit-ups with control.

4. Dumbbell Side Plank with Reach-Through
Hold a side plank while reaching under your torso with a dumbbell, then return.

5. Dumbbell Leg Raises
Lie flat, holding a dumbbell between your feet or above your head for tension. Raise legs to 90 degrees and slowly lower.

Rest 60 seconds before Round 4.

Round 4: Cardio Burn Full Body Circuit Workout

1. Dumbbell Thrusters
Combine a squat and overhead press into one fluid motion. Move fast but stay in control.

2. Dumbbell Jump Squats
Hold light dumbbells at your sides and explode upward into a jump from a squat position.

3. Dumbbell High Pulls
Similar to upright rows but performed with explosive power for added cardio.

4. Dumbbell Mountain Climbers
Hold dumbbells on the floor and alternate knees to chest at speed.

5. Dumbbell Punches
Hold light dumbbells and punch rapidly forward while engaging your core.

Rest 60 seconds before Round 5.

Round 5: Total Body Burnout Full Body Circuit Workout

1. Dumbbell Man Makers
A combo of push-up, row, squat, and press. Perform each move in succession without pause.

2. Dumbbell Deadlifts
Use a hip-hinge movement to target hamstrings and glutes while keeping a flat back.

3. Dumbbell Snatch (Alternating)
One-arm power move pulling the dumbbell from floor to overhead in one motion.

4. Dumbbell Renegade Rows
In a push-up position on dumbbells, alternate rows while stabilizing your core.

5. Dumbbell Burpees
Add resistance to traditional burpees by incorporating a dumbbell lift before jumping.

Cool Down (3–5 Minutes) Full Body Circuit Workout

Finish strong by gradually lowering your heart rate and stretching your muscles:

Cool Down Stretches:

• Standing hamstring stretch
• Quad stretch (each leg)
• Cross-body shoulder stretch
• Child’s pose
• Deep belly breathing

Tips for Maximizing Your 35-Minute Full Body Circuit Workout

1. Choose the Right Weight

Use a weight that’s challenging but manageable for 40-second intervals. You should feel fatigue by the last few reps without compromising form.

2. Focus on Form

Prioritize proper technique to avoid injury and maximize muscle activation. Poor form leads to less effective workouts and potential strains.

3. Keep Moving

Avoid extended breaks between exercises. Keep rest to 20 seconds between moves and 60 seconds between rounds for maximum calorie burn.

4. Track Your Progress

Write down weights used and reps completed. Gradually increase load or reduce rest as you become stronger.

5. Stay Hydrated

Drink water throughout and after the workout to replenish fluids and support recovery.

Benefits of Full Body Dumbbell Circuit Training Workout

• Increased muscular endurance and cardiovascular fitness
• Efficient calorie burning and fat loss
• Improved coordination, balance, and functional strength
• Enhanced metabolism through EPOC effect
• Builds lean muscle while keeping your heart rate elevated

Who Can Do Full Body Circuit Workout?

This workout is suitable for:

• Beginners using light dumbbells and performing fewer reps
• Intermediate lifters increasing intensity and reducing rest
• Advanced trainees using heavier weights and modifying for explosiveness

Always consult your physician before starting any new exercise routine, especially if you have pre-existing conditions.

Make It a Weekly Habit

The 35-minute full body dumbbell circuit is perfect for those with limited time who still want high-impact results. You can perform this workout 2–3 times a week, alternating with rest or active recovery days. Combine it with a balanced diet and adequate sleep for the best results.

Whether your goal is fat loss, muscle gain, or increased stamina, this full body dumbbell circuit provides the total package in a single, sweat-inducing session.

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!