Full Body Dumbbell Workout For Weight Loss

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

full body dumbbell workout

Don't have a lot of time or equipment for a workout? What if we told you we had a full body dumbbell workout that could be done in 35 minutes?

As a busy dad, it’s not always easy to fit in a workout.

But, you don’t need fad diets or fancy machines to lose weight and get into shape!

All you need is a pair of dumbbells and some open floor space!

As men get older, it becomes harder to shed those extra pounds. It is important to incorporate exercises aimed at building lean muscle mass and increasing your metabolism.

In the process, you can turn your body into a fat-burning machine and get that ripped body you've always wanted!

best exercise for men 40+

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The 35-Minute Full Body Dumbbell Workout

The 35-minute full body dumbbell workout in the video below is an amazing routine that hits all the major muscle groups — and, it's extremely effective for weight loss!

Improve Health and Quality of Life

Not only will a full body dumbbell workout help you lose weight and build muscle, but it will also improve your overall health and reduce your risk for chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Strength training will reduce your risk for injury as well, not just while you’re working out, but also in day to day activities.

This will allow you to live independently as you age.

Why Dumbbells Are a Great Tool For Weight Loss

Dumbbells are great pieces of equipment that allow you to target every area of your body.

This makes them the perfect tools for full body workouts!

And, they come in a variety of weights, so they can be used at any level of fitness.

The Fit Father Project offers a number of fitness programs that utilize dumbbells to enhance muscle strength and aid in weight loss.

For beginners looking to start working out, this free 24-min metabolism-boosting workout is a great place to start.

From there, check out FF30X. This 30-day fitness program designed for busy dads offers exercise plans and dietary advice to get you into the best shape of your life.

FF30X offers a variety of dumbbell strength training workouts along with other fitness and nutrition advice.

This comprehensive program is a great way to get in great shape and improve your health as you age.

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Here’s How Busy Guys 40+ Are Finally Losing Weight…

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Why the 35-Minute Full Body Dumbbell Workout is So Effective

The Routine Utilizes Supersets

Our full body dumbbell workout uses supersets to target opposing pushing and pulling muscle groups.

For example, the first superset pairs jump squats, which focus on the quadriceps, followed by deadlifts, which focus more on the hamstrings.

The second superset pairs a pushing motion (chest presses on a flat bench), with a pulling motion (dumbbell rows).

Supersets can increase training efficiency and reduce training time.

You are able to complete a workout faster by using what would normally be your rest time to work out an antagonistic muscle group.

Studies have found that super-setting opposing muscle groups promotes faster recovery, allowing you to perform sets with more reps or heavier weight for an increased challenge and improved strength gains.

This increase in strength and lean muscle mass equates to a higher metabolic rate and increased weight loss.

It's a Full Body Workout

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day,” and another day “back and bicep day.”

But studies have shown that full body workouts can be more beneficial for improving fitness and building muscle.

Optimal Number of Sets To Induce Muscle Growth

Full body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

By giving yourself 48 hours to recover before the next full body workout, you are able to hit the best window for when muscle growth is at its highest potential.

This in turn will increase lean muscle mass and decrease body fat percentage.

The Routine Avoids Overtraining

By splitting up your workouts into full body routines, you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three full body workouts a week, you can focus on just two exercises from each muscle group during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

By doing this you will lose weight and be able to build a great looking physique.

Emphasis on Form

When doing any workouts, especially those that involve weight lifting, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Choosing appropriate weight for your level of fitness and paying attention to quality over quantity of repetitions is important to get the most benefit out of your workouts.

This 35-minute full body dumbbell workout makes sure to emphasize this point.

Great For Any Level of Fitness

It doesn’t matter if this is your first day working out or if you are a weight lifting veteran, dumbbell weight training workouts are perfect for all levels of fitness.

The moves are simple, yet extremely effective.

Plus, you can change around the weight or number of reps easily when using dumbbells for strength training.

You can even drop down to a lower weight mid-set if needed. Or grab a heavier one to challenge yourself.

These workouts are extremely versatile!

The Importance of Weight Training as Men Age

There are a number of benefits of weight training for men.

For one, increased muscle strength gives you the ability to perform everyday activities with ease.

Anything that requires pushing, pulling, or lifting can be done more easily and in a safer manner when you have increased upper and lower body strength.

Weight training has also been shown to help you lead a longer and healthier life.

For example, studies have shown that weight training can decrease the risk of developing chronic diseases such as Type 2 Diabetes.

Exercise also aids in fat loss and overall weight loss as well.

Lose Weight and Feel Great

If you want a great looking body, weight training is an essential part of your fitness routine.

And weight lifting programs that use dumbbells are a great way to target every muscle group in your body.

Dumbbells also allow you to perform different movements that decrease your risk of injury while working out.

There is a wide range of weights that can be used, and it is easy to drop down to a lower weight if you find your form wavering.

By incorporating dumbbell workouts into your weekly exercise routine, you will look and feel like you are in the best shape of your life in no time.

Workout Anywhere

The great thing about full body dumbbell workouts is that minimal equipment is needed to perform these exercises.

These workouts can be done at a gym that already has dumbbells and benches available.

Or, you can buy a set of dumbbells to keep at your home for days that you aren’t able to get away!

Dumbbells are easily stored, and you only need a small amount of space to perform dumbbell exercises.

This means you have the ability to improve your health and fitness in the comfort of your own home!

Holly Smith, M.D. B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
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  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on full body dumbbell workouts.


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Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project


Sign up below.
We’ll send this FREE workout
straight to your email.

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