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24-Minute Beginner Full-Body Workout with One Dumbbell

24-Minute Beginner Full-Body Workout with One Dumbbell — video by SELF Play · 24:22

Video by SELF on YouTube · Open on YouTube

Two warm-up rounds (jumping jacks, inchworms, plank hip openers, mountain climbers), then four rounds of five moves with one dumbbell: goblet squats, supported rows, reverse lunges, floor presses and supine marches, with long rests and a cool-down stretch. Suits beginners.

  • 24 min
  • Beginner
  • Moderate impact
  • dumbbells, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up, twice through: jumping jacks, inchworms, hip openers from a high plank and mountain climbers. 0:24
  2. Goblet squats, 30 seconds: back straight, chest up, elbows in line with your knees. 6:21
  3. Three-point single-arm rows: elbow on your front knee, row close to your body, nose to the floor; switch half-way. 6:59
  4. Alternating reverse lunges holding the weight at your chest, back straight, back knee to 90 degrees. 7:30
  5. Single-arm floor presses on your back with knees bent; switch arms half-way. 8:02
  6. Supine marches: legs up at 90 degrees, tap one toe down at a time with your back flat and abs on. 8:31
  7. Round 2: the same five moves after a 75-second rest. 10:07
  8. Round 3: squats, rows, lunges, floor presses and marches again. 13:52
  9. Round 4, the last: the same five moves once more. 17:38
  10. Cool-down: high cobra, child's pose, downward dog and a slow forward hang. 21:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your back straight and chest up, elbows in line with your knees, in the goblet squat
  • Row with the elbow close to your body and your nose facing the floor
  • In supine marches keep your back flat on the ground and your abs engaged

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank, inchworms, mountain climbers, rows, press
  • Wrists & hands takes loadhigh plank, inchworms, mountain climbers
  • Hips takes loadgoblet squats, reverse lunges
  • Knees takes loadgoblet squats, reverse lunges, jumping jacks
  • Ankles & feet takes loadjumping jacks in the warm-up, lunges
  • Elbows movessingle-arm floor press, rows
  • Lower back movescobra stretch, supported rows
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Step one leg in at a time on mountain climbers; take the jacks slowly

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SELF; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety