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20-Minute Upper-Body Dumbbell and Bodyweight Workout

Grab a Pair of Dumbbells and See How Effective a 20-Minute Workout Can Be!

Work your upper body with a combo of dumbbell and bodyweight exercises with this 20-minute workout created by Victoria Brown, an Under Armour trainer and Certified Functional Strength Coach. This is part of the Under Armour 21 Days to a Stronger Self challenge, to help improve your posture, build muscle, and feel stronger.

A 20-minute workout may not seem like much, but Brown said that any amount of time that we can show up for ourselves in important. She told POPSUGAR, "we really need to release the stigma that you have to work out for X amount of time in order to feel proud of yourself, in order to feel like you've done something." If 20 minutes is all you have for your day, this workout will still help you break a sweat and leave you feeling strong. This workout requires a set of medium-weight dumbbells (if you're not sure how heavy to go, check out this guide on how to choose the right weights).

20-Minute Upper-Body Dumbbell and Bodyweight Workout

Equipment needed: medium-weight dumbbells (five to 15 pounds)

Directions: Warm up with five minutes of standing squats, arm swings, and shoulder and neck rolls. Or choose exercises like high knees, hip circles, and plank shoulder taps. There are two sets in this workout. Perform each exercise for 45 seconds, followed by a 15-second rest. Complete three rounds of each set, resting one minute between sets if you need to. After the workout, cool down with this 10-minute stretching routine.

Keep reading for directions on how to do each exercise.

Image Source: Matthew Kelly

Bicep Curl

  • Stand with your feet hip-distance apart, holding a dumbbell in each hand at the sides of your body.
  • Keeping your elbows close to your ribs, bend your elbows and slowly raise the dumbbells to your shoulders.
  • Moving with control, lower back to the starting position.
  • This counts as one rep.
  • Keep going for 45 seconds, followed by a 15-second rest.
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Lateral Raise

  • Stand with your feet hip-width apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
  • Hinge slightly at the hips so your torso is at a 45-degree angle, and the dumbbells almost touching.
  • Keeping a slight bend in the elbows, raise both hands up toward the ceiling so they're parallel with your shoulders. Keep your core tight and back flat as your lift the weights, not allowing your spine to curve or hunch.
  • Slowly lower your hands back to your body to complete one rep.
  • Keep going for 45 seconds, followed by a 15-second rest.
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Break Dancer

  • Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
  • Lift your right hand and left foot off the floor, simultaneously turning your torso to the right and kicking your left foot underneath you and across your body.
  • Continue to swing your leg all the way through, pivoting on your bottom left hand and bringing your right hand toward your chest. Make sure to keep your core braced throughout. Take your time; this should all be done in one fluid movement.
  • Spin back toward the ground, placing your right hand and left foot back on the ground as you return to the starting position.
  • Repeat on the other side, lifting your left hand and kicking your right foot through.
  • This counts as one rep. Complete as many reps as you can with proper form for 45 seconds, followed by a 15-second rest.
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Squat Into Overhead Press

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
  • Complete as many reps as you can in 45 seconds, followed by a 15-second rest.
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Plank Row

  • Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrists locked to protect the joints.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground. Repeat the movement on your right side.
  • Do as many rows as you can in 45 seconds. Take a 15-second rest.
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Bear Crawl Knee Tap

  • Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
  • Bring your right hand back to tap your left knee, keeping your left toes on the ground. Return your hand and foot to the mat, then alternate, tapping your left hand to your right knee.
  • This counts as one rep.
  • Complete as many reps as you can with proper form for 45 seconds, followed by a 15-second rest.
Image Source: POPSUGAR Studios

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