The Ultimate Home Workout Guide to the 150 Best Moves Plus 30-Minute Workout Videos

12/04/2020 - 12:15 PM

You want to get in a good workout but the only equipment you have is your body and a pair of dumbbells. Perfect! Here's a collection of the most effective bodyweight and dumbbell exercises you can use to get your heart rate up and build muscle. Click the links below if you're looking to target a certain part of the body, and then mix and match a handful of moves to create your own workout — use this simple template to create a home workout [1]. Not sure how to do that? Click the link below that says "30-Minute Home Workout Videos" and follow along — these workouts either use no equipment or dumbbells.

Jump Squat

Sumo Squat Jump

Around-the-World Squat Hop

180 Jump Squat

Squat Jack

Jump Squat With Heel Click

Lunge Jumps

Side Skaters

High-Knee Skips

High Knees

Reverse Lunge and Hop

Lateral Bunny Hop

High Knees

Cross Jack

Gate Swings

Gate Swings With Cross

Lateral Bounding

Jumping Lunge


Squat Thrust


Mountain Climber

Plank Jacks

Plank With Bunny Hop

Air Squat

Dumbbell Squat

Goblet Squat

Dumbbell (Kettlebell) Swing

Dumbbell Deadlift

Romanian Deadlifts

Single-Leg Deadlift

Sumo Squat

Plié Squat

Wide Squat With Calf Raise

Narrow Squat With Back Kick

Single-Leg Squat

Basic Squat With Side Leg Lift

Single-Leg Touch

Good Morning

Rotating Deadlift

Alternating Forward Lunge

Bulgarian Split Squat

Alternating Reverse Lunge

Forward Backward Lunge

Alternating Side Lunge

Curtsy Lunge

Side Lunge to Curtsy Squat

Standing Booty Kicks


Dumbbell Box Step-Ups

Single-Leg Bridge Lift

Glute Bridge March

Fire Hydrant Exercise

Donkey Kick

Weighted Donkey Kick

Overhead Shoulder Press

Bicep Curl

Wide Bicep Curl

Bicep Curl and Overhead Press

Overhead Triceps Extensions

Triceps Kickback

Upright Row

Bent-Over Row

Rotate Row

Bent-Over Reverse Fly

Skull Crushers

Lying Chest Fly

Lying Overhead Reach

Dumbbell Bench Press

Single-Arm Chest Press

Triceps Dip

Reverse Plank Bridge

Tabletop to Reverse Pike


Plank With Shoulder Tap

Plank Dumbbell Row

Plank and Straight-Arm Kickback

Plank With Arm Circle

Plank With Lateral Arm Raise

Two-Point Plank

Bird Dog

Creepy-Crawly Plank

Plank Side Walk

Plank With Alternating Shoulder and Knee Tap


Chaturanga Push-Up

Push-Up and Rotate

Push-Up and Rotate

One-Legged Push-Up

Diamond Push-Up

Spider-Man Push-Up

Asymmetrical Push-Up

Uneven Push-Up

Up-and-Down Plank

Elbow Plank

Elbow Plank and Reach

Plank With Side Step

Elbow Plank With Donkey Kick

Down Dog Push-Up

Elbow Plank With Knee Drive

Reverse Plank With Leg Lift

Side Plank

Star Plank

Side Plank With Weight

Side Elbow Plank

Side Plank March

Twisting Side Plank

Sassy Side Plank

Side Elbow Plank With Pulse

Side Elbow Plank With Leg Lift

Side-Plank Crunch

Oblique V-Crunch

Diamond Sit-Up

Bicycle Crunch

Dumbbell Crossover Punch

Straight-Leg Sit-Up

Seated Russian Twist

Seated Russian Twist

Trunk Twist

Scissor Abs

Pilates 100s



Half Banana

T-Cross Sit-Up

Runner's Crunch

Reverse Crunch

Hip Raise With Leg Extension


Superman to Hollow Hold


Burpee Squat Press


Dumbbell Thrusters

Single Arm Overhead Squat

Squat, Curl, and Press

Sumo Squat With Bicep Curls

Dumbbell Sumo Squat

Sumo Squat With Side-Arm Raises

Sumo Squat Side Bends

Alternating Forward Lunges With Biceps Curl

Split Squat With Overhead Press

Reverse Lunge With Biceps Curl

Reverse Lunge and Press

Side Lunge With Bicep Curl

Deadlift With Front Row

Single-Leg Deadlift With Row

Single-Leg Scarecrow

Bridge With Chest Press

Get Fit Fast With This Cardio Sculpt Workout

Burn some fat and sculpt some muscle with Jeanette Jenkins, aka The Hollywood Trainer [14], whose clients include Pink and Alicia Keys [15]. This 30-minute workout [16] mixes cardio with strength training for the ultimate sweat session.

Torch Calories With This Cardio and Toning Boot Camp

Barry's Bootcamp trainer Allie Cohen keeps things moving by mixing strength training with cardio moves in this eight-exercise circuit workout [17].

Torch 300 Calories in 30 Minutes With This Cardio Boot Camp

Maximize your sweat session by mixing cardio with strength training. This combo burns calories while building metabolism-boosting muscle, and we call that a winning combo. Try this tried-and-true workout for yourself with this 30-minute cardio boot camp [18].

30-Minute Cardio and Weightlifting Workout

This 30-minute workout [19] keeps you moving, mixing cardio moves with weightlifting to maximize your metabolism.

Strong, Toned, and Fit Full-Body Workout

Get ready to work your entire body in 30 minutes [20]! You'll love these effective moves!

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