Grab a set of weights for these workouts! For each of these hand weight workouts and dumbbell workouts, I’ll specify how heavy the ones I’m using are for each exercise, but always adjust according to your fitness level.
Workouts are organized chronologically (newest first) and the newer ones all contain a free workout video so you can follow along at home or the gym. Be sure to subscribe to my YouTube channel so you never miss one!
Click on an image to see full workout tutorial.
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- Lower Body Tabata Superset Workout (20 Mins)
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- 30 Min HIIT Workout with Weights (Total Body)
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- Total Body HIIT Workout for Beginners (22 Mins)
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- Total Body HIIT Workout (Kettlebell + Dumbbells)
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- Dumbbell HIIT Workout (Total Body, 22 Mins)
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- Upper Body Pyramid Workout
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- Heavy Glutes Workout
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- Step HIIT Workout for Lower Body
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- Heavy Core Workout (20 Mins)
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- Arm Song Workout – Spin Class Arms
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- Triceps Workout: Light Weights, High Reps to the Music
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- High Rep Biceps Workout to the Beat of the Music
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- Upper Body Workout Targeting Back – Strength + Endurance
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- Circuit + Tabata Class – Studio Pumps Workout
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- Interval Workout (No Jumping)
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- Tabata Stepper Workout (Lower Body)
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- Strength + Cardio Heavy Lower Body Workout
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- Legs & Butt Workout – Tabatas & Running
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- Legs & Butt Workout (Strength Circuits + Tabatas)
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- 25-Minute Circuit Workout with Cardio Blasts: Butt & Legs
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- 20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)
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- Mini Circuits Workout
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- 12-Min Tabata Dumbbell Workout with Holds
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- One-Song Workout: Arm Burnout with Recycle Studio
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- 20-Minute Total Body Circuit Interval Workout
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- Deck of Cards Dumbbell Workout
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- Full Body Dumbbell Workout
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- Low Body Stacked Circuit Workout
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- 20-Minute Weighted Core Workout
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- 8-Min HIIT Workout
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- Low Body Circuit Workout with HIIT Blasts
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- Shoulder Workout: Endurance Burnout and Strength Exercises
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- Endurance and Strength Arm Workout (Biceps + Triceps)
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- 10-Minute Upper Body Dumbbell Workout
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- 15-Minute Core Workout with a Dumbbell
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- Tabata “Jacks” Workout
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- 15-Minute Upper Body Workout with Dumbbells
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- A Quick (But TOUGH) Rowing + Weights Circuit Workout
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- 10-Minute Lower Body Workout
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- 30-Minute Tabata Workout
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- Core Stacked Circuit Workout
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- 15-Minute Beginner Upper Body Workout
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- Legs & Butt Stacked Circuit Workout
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- Upper Body Stacked Circuit Workout
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- Lower Body Superset Workout
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- 15-Minute Upper Body Workout (low weights, high reps)
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- Full-Body Dumbbell Workout with Compound Exercises
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- Full-Body Dumbbell Progression Workout
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- Lower-Body HIIT Workout with a Burpee Challenge
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- Arm (+Core) Hand Weight Workout
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- 30-Minute At-Home Workout
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- Quick Upper Body & Core Workout
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- 15-Minute Hand Weight AMRAP Workout
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- Upper-Body Hand Weight Workout
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- Isometric (No Noise) Workout
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- 20-Minute HIIT Workout
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- Dynamic Tabata Workout with Cardio Intervals
Most Popular Hand Weight Workouts & Dumbbell Workouts
Not sure where to start? Here are the most popular workouts from the above gallery:
LIGHT HAND WEIGHTS
- Biceps Arm Song Workout – Think barre or spin class. Light weights, high reps, to the beat of the music.
- Triceps Arm Song Workout – Same deal, triceps focus.
MEDIUM WEIGHT DUMBBELLS
- Circuit + Tabata Total Body Workout Class – 45-minute workout class that’s a mix of circuits and quick tabatas, warm up and cool down included. Over 100K views on YouTube! Part of my Studio Pumps set.
- Strength & Endurance: Biceps & Triceps – This workout mixes light hand weights with medium weight dumbbells for endurance burnouts and strength circuits.
- Strength & Endurance: Shoulders – Same as above, but focused on shoulders.
HEAVY DUMBBELLS
- Glutes Workout Using Heavy Weights – You’ll need a set of heavy weights and a resistance band loop.
- Heavy Core Workout – Target the core with heavy dumbbells.
- Lower Body Workout with Heavy Weight – A mix of strength exercises with heavy weight and cardio.
Save It for Later
Pin the image below to save this page for later! It’s updated in real time as new hand weight workouts and dumbbell workouts are added.
Don’t see what you’re looking for? Leave me a request in the comments below!
xo Nicole
Do you have any slower-paced workouts where you don’t get too sweaty but still get some workout in? Maybe I sound crazy, but sometimes I have to choose between working out and showering in my evening, so sometimes I skip my workout if I’m going out or something later.
I’ve definitely been in that situation, too–lately I’ve been doing yoga DVDs when I want a workout that won’t leave me sweaty. I’ll put a slow-pace, sweatless workout on my blog post to-do list! 🙂
First of all, I love your blog! I get so many ideas for workouts. So let me thank you first. I’ve been looking for some more 30-minute dumbbell/weighted bar total body work outs. I’d love some more plans to throw in my back pocket (aka pinterest) for when I’m stumped at the gym. Thanks again!
Perfect timing–I actually have a 30-minute full body workout I’m taking pictures of for the blog next week! It’s made up of bodyweight and some hand weight exercises (but the bodyweight moves could be made harder with the use of weights as well). I’ll keep more dumbbell workouts coming 🙂
Where is Curtsey Lunge listed under? I saw it last night but can’t remember where I found it-I must have gotten sleepy-LOL!!
Here’s the most recent workout using curtsey lunges: http://pumpsandiron.com//2014/12/01/30-minute-at-home-workout/ You can see all of them here: http://pumpsandiron.com//?s=curtsey+lunge 🙂
I’d love a beginner workout to help me prepare for swimsuit season, it’s never to early to start ?
Check out my beginner resources page! 🙂 http://pumpsandiron.com//workouts/beginner-workouts-resources/