Do you want to Muscle Building Exercise but are short on time? With this express workout and the right dumbbell exercises, you can train effectively in a short amount of time.
No time? No problem! Whether it’s 15 or 30 minutes, this dumbbell workout can be perfectly adapted to your schedule. With minimal equipment and maximum effect, it’s ideal for beginners and advanced users alike: your fast track to more muscle mass.
Your fast way to more muscle mass
Dumbbells are versatile and allow for a comprehensive, full-body workout. They promote stability, as many dumbbell exercises engage the core muscles. They also save space and are ideal for training at home—exactly what you need if you want to get a quick and easy workout.
Want to start training right away?
What are dumbbells and what types are there?
Dumbbells are compact, handy dumbbells that you can grip with one hand. They consist of a short handle with a weight at each end. There are different versions, differing primarily in their design and functionality.
- Fixed dumbbells : Weight is not adjustable. Commonly found in gyms or for home use where space is limited. Often rubberized or covered with neoprene for a good grip and durability.
- Adjustable dumbbells : Weight can be adjusted using plug-in or screw-on systems. Practical if you want to cover many exercises and intensities with just one pair of dumbbells.
- Selectorized Dumbbells : A high-tech version with a rotating mechanism. Weight can be adjusted in seconds, and they’re particularly space-saving—ideal for ambitious home workouts.
The great advantage of dumbbells is their versatility. You can effectively train all muscle groups with them – whether you’re a beginner or an advanced user. Since each side of the body has to work separately, training with dumbbells also improves your coordination and core stability. They’re one of the best investments, especially for training at home, because they require minimal space and are extremely flexible.
What equipment do I need for dumbbell training?
- Adjustable dumbbells : You can adjust the weight individually – ideal for challenging different muscle groups and making progress measurable.
- Training mat : Protects joints and spine during floor exercises such as crunches or planks.
- Training gloves : Improve grip on hands and protect against blisters or pressure points.
- Balance board : Ideal for advanced users to additionally train balance and deep muscles.
- Timer / Stopwatch App : For structured circuits or interval training
- Jump rope : Effective warm-up in just a few minutes – increases heart rate and coordination without taking up much space.
The Express Workout: Perfectly tailored to you
This workout consists of eight basic exercises that work your entire body. You can easily adapt the program depending on your personal fitness level and the time you have available.
How to adapt the workout to your time and level
- 15 minutes: 1 round (sequence 1, 3, 5, 7, 2, 4, 6, 8), without break
- 30 minutes: 2 rounds, 20 seconds rest between exercises
- 50 minutes: 3 rounds including plank intervals for core strengthening
No equipment? Use filled water bottles or train with your own body weight (e.g., bodyweight squats instead of dumbbell squats).
How can I regulate the intensity?
As if at the touch of a button, the difficulty level for each exercise can be individually adjusted. Simply follow the description; + means harder, – means easier. You can always find precise instructions and details under the respective exercise description.
The 8 best exercises as an express workout
With these eight exercises, you’ll build muscle mass in no time. Even if you’re short on time, don’t forget to warm up: 3 to 4 minutes of jumping rope or doing knee raises on the spot. At the gym, you can warm up well on the treadmill or stationary bike.
1. Lunges with bicep curls
Target muscles : legs, biceps and triceps
Repetitions : 8 to 10
A:Â Grasp a dumbbell in each hand and let your arms hang at your sides. Stand upright with your palms facing your body. Stand with your feet shoulder-width apart.
1. Exercise: Lunges with bicep curls – Step A
B:Â Step into a lunge and simultaneously perform a bicep curl to chest height. Your thumbs are now inside.
1. Exercise: Lunges with bicep curls – Step B
Regulate intensity
+Â Place your feet on a balance board. While lunging, rest your back foot on it. This will improve your coordination.
–Â First, do a lunge with the weights at your side. Back down again. Then perform a bicep curl.
2. Rowing on both sides
Target muscles : back and biceps
Repetitions : 10 to 15
A. Bend your hips and lower your upper body until it forms a 90-degree angle with your legs. Keep your head and gaze down, letting your arms hang loosely with dumbbells in your hands.
2. Exercise: Bilateral Rowing – Step A
B. Now bend your arms and pull both dumbbells up to your sides. Hold briefly. Slowly lower your arms again.
2. Exercise: Bilateral Rowing – Step B
Regulate intensity
+Â Stretch one leg back. Your leg and upper body now form a straight line. Switch legs after the set.
–Â Raise only one arm at a time, resting the other arm on a bench. This provides stability.
3. Squatting from the push-up
Target muscles : chest, core, biceps and triceps
Repetitions : 8 to 12
A. Get into a push-up position on two dumbbells. Arms at chest height and slightly wider than shoulder-width apart. Legs, torso, and head form a straight line. Look toward the floor.
3. Exercise: Squatting from the push-up – Step A
B. Do a push-up. Pull the left dumbbell to your chest (not pictured), then the right side. Then jump into a squat.
3. Exercise: Squatting from the push-up – Step B
Regulate intensity
+Â From the squat, stand up straight, holding the dumbbells at shoulder height. Then perform a full squat.
–Â Support yourself with your knees (only 70 percent of your body weight is pressed) and avoid jumping.
4. Lunges with arm swing
Target muscles:Â shoulders, back and legs
Repetitions : 8 to 10 per side
A. Grab a pair of dumbbells and stand upright. Feet shoulder-width apart. Hold the dumbbells overhead with arms extended, palms facing each other.
4. Exercise: Lunges with arm swing – Step A
B. Lunge with your left foot. At the same time, bend your upper body and stretch your arms back. Stand up again.
4. Exercise: Lunges with arm swing – Step B
Regulate intensity
+ In position B, lift the back leg – this creates instability and requires more muscles.
–Â In position B, swing your arms forward and backward 10 times in a controlled manner, then straighten them up again.
5. Incline bench press
Target muscles:Â chest and triceps
Repetitions : 10 to 15
A. Lie on your back on an incline bench, holding the dumbbells over your shoulders with straight arms. Squeeze your shoulder blades together. Feet flat on the ground.
5. Exercise: Incline Bench Press – Step A
B. Slowly lower the dumbbells to the side of your chest. Then press the weights back to the starting position.
5. Exercise: Incline Bench Press – Step B
Regulate intensity
+Â Lie on your back on a Swiss ball (upper body at a 45-degree angle to the floor). This engages your core.
–Â Instead of using free weights, perform the exercise using a multi-press (machine with a fixed barbell).
6. Standing lateral raises
Target muscles:Â shoulders
Repetitions : 8 to 12
A. Hold a dumbbell in each hand and let your arms hang at your sides. Palms facing in. Stand up straight with your feet about shoulder-width apart.
6. Exercise: Standing Lateral Raise – Step A
B. Raise your arms outstretched to the sides to about shoulder height. Hold briefly, then slowly lower the weights.
6. Exercise: Standing Lateral Raise – Step B
Regulate intensity
+Â Hold your arms in the final position for 5 seconds. Slowly lower and hold for another 5 seconds at the halfway point.
–Â For better grip, hold onto a wall or bar with your left hand. Lift the weight with your right arm.
7. Crunches with straight arms
Target muscles : shoulders and abdomen
Repetitions : 15 to 20
A. Lie on your back with a dumbbell in each hand and bend your knees. Keep your feet flat on the floor. Extend your arms behind you so they form a straight line with your torso.
7. Exercise: Crunches with straight arms – Step A
B. Now lift your shoulders and head and roll your chest slightly toward your pelvis. Keep your arms straight. Slowly lower again.
7. Exercise: Crunches with straight arms – Step B
Regulate intensity
+Â Stretch your legs. Your body now forms a straight line. Raise and lower your shoulders and legs simultaneously.
–Â Your arms are bent, not straight. Hold the dumbbells just behind your head or at your sides.
8. Lateral Crunches
Target muscles : Lateral abdominal muscles
Repetitions : 10 to 15 per side
A. Lie on your back with a dumbbell. Your legs are raised, feet flat on the floor. Hold the dumbbell with both hands in front of your chest.
8. Exercise: Side Crunches – Step A
B. Raise your shoulders and rotate your upper body to the left. Slowly return to the starting position. Now do the other side.
8. Exercise: Side Crunches – Step B
Regulate intensity
+Â Raise your legs, keeping your thighs and calves at a 90-degree angle. Hold the dumbbell behind your head with your arms straight.
–Â Grab the weight with one hand and use your free hand to pull the weight to the side to support it.
Training plan for beginners
For beginners, we recommend performing the above workout three times a week, for example, Monday, Wednesday, and Friday. Make sure to include at least one rest day between workouts to allow your muscles to recover sufficiently.
Example weekly plan
Monday : Express Workout
Tuesday : Rest day or light cardio training
Wednesday : Express Workout
Thursday : Rest day
Friday : Express Workout
Saturday and Sunday : Active recreation or leisure activities (walking, leisurely cycling)
Nutrition, regeneration and motivation – the three pillars of your success
If you want to get the most out of your dumbbell training, simply training isn’t enough. Your progress depends on your nutrition, the quality of your recovery, and your mental state. Especially as a beginner in dumbbell training, it’s important to build a solid foundation in these areas right from the start.
Short tips on nutrition and regeneration
- Protein : 1.5–2 g protein per kg body weight – e.g. with quark, eggs, tofu, fish
- Fluid: At least 2 liters of water per day – more during intensive training
- Regeneration : 1 rest day between sessions + 7 hours sleep
- Motivation tip: Track your progress (e.g. repetitions, selfies, dumbbells)
Frequently asked questions about dumbbell training for beginners
How often should I do dumbbell training?
For beginners, three workouts per week are ideal, with a day’s rest in between. This gives your body enough time to recover and helps you avoid overtraining.
Which dumbbell exercises are best for building muscle?
Classics like dumbbell squats, shoulder presses, rows, and deadlifts cover all major muscle groups. These basic dumbbell training exercises will help you progress quickly.
How heavy should the dumbbells be?
If you can perform 12–15 reps cleanly and the last two are challenging, the weight is perfect. For beginners, a weight of 6–10 kg per dumbbell is usually sufficient, depending on the exercise.
Can I train my whole body with dumbbells?
Yes – with the right dumbbell exercises, you can effectively train your legs, back, chest, shoulders, arms, and core. You don’t need a gym.
How quickly will I see results?
With consistent training, good nutrition, and sleep, you can see visible changes after 4–6 weeks. More definition, more strength, and a better body image.
What to do if you have sore muscles or pain?
Mild muscle soreness is normal, especially at the beginning. Take a day off, drink plenty of fluids, stretch gently, and ease back into it. If you experience sharp pain, stop training and consult a doctor if necessary.
Conclusion: Fast, simple and effective – dumbbell training for real men
You don’t need an expensive gym or complicated machines to get strong and fit. With a well-thought-out dumbbell workout for beginners, a few high-quality dumbbells, the right diet, and discipline, you can effectively shape your body – and all in under 30 minutes per workout. So, grab the dumbbells, set the timer, and get going: Your better body won’t wait!
