One Dumbbell Workout: A 30-Minute Full-Body Plan

Maybe you bought a pair of dumbbells during lockdown and one has vanished behind the radiator. Maybe you picked up a single dumbbell from a charity shop on Holloway Road. Or maybe you only have space for one. Good news: a one dumbbell workout is not a compromise. Training one side at a time makes your core work harder, shows up weak spots and gives you a full-body session in about 30 minutes.

This is the routine I give parents who tell me “I only have one weight, is that enough?” It is. Here is how to use it.

Why one dumbbell works so well

When you hold a weight on one side, your body has to fight to stop you tipping, twisting or leaning. That turns almost every exercise into a core exercise too. A few other benefits:

• It evens out your sides. Your stronger arm or leg cannot help the weaker one.
• It is like real life. You carry a child on one hip, a bag on one shoulder, a car seat in one hand.
• It suits small spaces. You need less room than with two weights or a barbell.
• Some moves only need one anyway. The goblet squat, for example, uses one dumbbell held at your chest.

What weight should your one dumbbell be?

If you are buying one, a single adjustable dumbbell is the most useful option, as you can go heavy for squats and deadlifts and lighter for presses. If it is a fixed weight, as a rough guide most beginners do well with 6 to 10kg, and stronger beginners with 10 to 16kg. Your legs and back will usually outgrow the weight before your shoulders do, so the plan below uses slow tempos and single-leg moves to make a lighter weight feel heavier.

The 30-minute one dumbbell workout

Warm up for 4 minutes: marching on the spot, arm circles, 10 bodyweight squats, 10 good mornings and 5 slow press-ups against the wall.

Then work through the circuit. Do every one-sided exercise on your weaker side first, then match the reps on the other side. Rest 60 seconds at the end of each round and complete 3 rounds.

1. Goblet squat (10 reps)

Hold the dumbbell vertically at your chest with both hands under the top end. Sit down between your heels, chest tall, then stand up. Pause for a second at the bottom to make it harder. My goblet squat guide covers the details.

2. Single-arm row (10 per side)

Put one hand and the same knee on a sturdy chair or sofa arm, the other foot on the floor. Hold the dumbbell in your free hand, arm straight. Row it to your hip, leading with the elbow, then lower slowly. Keep your back flat and do not twist.

3. Single-arm floor press (10 per side)

Lie on your back, knees bent. Hold the dumbbell over your chest with one arm, elbow on the floor at about 45 degrees from your body. Press up, lower until your elbow touches the floor lightly. The floor protects your shoulder by limiting the range, which makes it a great beginner press.

4. Offset reverse lunge (8 per side)

Hold the dumbbell in one hand by your side and step back with the leg on the same side. Your core has to stop you leaning. Do all reps on one side, then switch the dumbbell to the other hand and swap legs.

5. Single-arm overhead press (8 per side)

Stand tall with the dumbbell at your shoulder. Brace your stomach and squeeze your glutes, then press straight up without leaning away from the weight. If overhead pressing bothers your shoulder, do a half-kneeling version or keep doing floor presses.

6. Dumbbell Romanian deadlift (10 reps)

Hold the dumbbell vertically in both hands in front of your thighs. Soften your knees, push your hips back and slide the weight down your legs with a long back, then drive your hips forward to stand. Feel it in your hamstrings and glutes, not your lower back.

7. Suitcase carry (30 seconds per side)

Hold the dumbbell by your side and walk tall around the room. Do not lean. This is brilliant for your core and grip. For more on loaded carries, see the farmers walk for single parents.

Timings if you prefer a clock

On busy nights, run the circuit on a timer instead: 40 seconds work, 20 seconds rest for each exercise, switching sides halfway through any one-sided move. Two rounds take about 16 minutes, three rounds about 24. If you like this style, my 20-minute kettlebell workout works the same way with a kettlebell.

Making one dumbbell feel heavier

As you get stronger, you can keep the same weight and still progress:

• Slow the lowering to 3 or 4 seconds.
• Add pauses at the hardest point, such as the bottom of a squat.
• Use 1.5 reps: go down, come halfway up, go back down, then all the way up. That counts as one.
• Go single-leg: swap the Romanian deadlift for a single-leg version, or the goblet squat for a goblet split squat.

Do this session two or three times a week on non-consecutive days. The NHS recommends muscle-strengthening activity on at least 2 days a week, and this covers every major muscle group. If you have a joint problem or a health condition, check with your GP before starting anything new.

Where a bootcamp class fits

One dumbbell will take you a long way, but sooner or later you will want heavier weights for your legs. In the SYP Built To Last class we have a range of dumbbells and kettlebells, so you can go heavier on deadlifts and squats while still using one-sided moves where they help. You get the right weight for each exercise, and a coach checking your form.

FAQs

Can you get a full-body workout with one dumbbell?

Yes. Goblet squats, rows, presses, lunges, deadlifts and carries cover every major muscle group, and working one side at a time adds core work as a bonus.

Is working one side at a time bad for muscle balance?

No, it usually improves it, as long as you do the same reps on both sides. Start with your weaker side and match it on the stronger side.

How heavy should my one dumbbell be?

Choose a weight you can press overhead with one arm for about 8 reps with good form. If that is too light for squats, use slower tempos and pauses for your legs.

How long should a one dumbbell workout take?

Around 25 to 30 minutes including the warm-up. On a very busy day, two timed rounds take about 16 minutes and still count.

Book your first class

Want to try the same moves with heavier kit and a group to keep you going? SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, a maximum of 10 people, all levels welcome, for £15 a class. Book your £15 class or call or WhatsApp me on 07301 512215. If you are just down the road and want one-to-one coaching, I am also a personal trainer near Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.