
Total Body Strength and Cardio Workout with Dumbbell Option (5 or 20 Minutes —You Choose)

The Workout
After all that delicious Thanksgiving food, it’s time to get back on track. You’ll need twenty minutes and a set of free weights for today’s workout challenge. (If you don’t have weights, don’t let that stop you, find something around the house to use instead. you can use cans of vegetables, bottles of water… get creative!)
This short but effective workout uses a combination of cardio and strength movements to tone your entire body.
Duration
- 20 minutes
What You'll Need
- An exercise mat (optional)
- Two medium/heavy dumbbells; 5-15 pounds (use household items, such as water bottles, if you don’t have weights)
Muscles Targeted
- Total body: You’ll improve your cardiovascular endurance and overall muscle tone.
Workout Instructions
Each round consists of 5 exercises and targets a different muscle group. If you’re tight on time, complete 1 exercise from each round for a quick 5-minute workout.
- Begin with a quick warmup. Try Jogging in Place, High Steps with Diver Arms or Windmills.
- Complete the workout below.
- If you’re not on a time constraint and are feeling extra motivated, when finished, repeat the workout a second time.
- After completing the workout, enjoy a quick cooldown.
Rounds
Cardio Round: One minute each with no rest period between
- Speed Skaters
- Basketball Jumps
- Knee Strikes (30 seconds left leg, 30 seconds right leg)
- Mountain Climbers
- Burpees
REST
Upper Body Round: One minute each with no rest period between
- Overhead Press with Weights (Add a Squat for extra umph)
- Push Up, Side Plank Left; Push Up, Side Plank Right
- Tricep Dip with Alternating Toe Touch
- Bicep Curls in Boat Pose with Weights
- Alternating Plank Rows with Weights
REST
Lower Body Round: One minute each with no rest period between
- Wall Sit (Keep shoulders pressed flat against wall)
- Alternating Forward Lunge while Holding Weights
- Calf Raises with Weights
- Reverse Lunge Left Leg with Squat; Reverse Lunge Right Leg with Squat
- Sumo Squat, Oblique Standing Side Bend with Weight
REST
Core Round: One minute each with no rest period between
Modifications
- Basketball Jumps – Substitute Squats.
- Bicep Curls in Boat Pose – Keep feet grounded.
- Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
- Plank Rows – Keep knees grounded.
- Push Ups – Substitute Knee Push Ups.
After finishing your workout, don’t forget to thank your amazing body for all its hard work!

Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie
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Hi beautiFULL, We’re Pam & Kalie
Holistic Wellness Specialists and food freedom experts, here to dish out practical advice for a healthier life. Ready to savor real food, joyFULL movement, and a balanced mind-body connection? You're in the right place!

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