This 35-minute full body and core dumbbell sculpt workout is designed to help you build lean muscle, improve strength, and sculpt your entire body using functional, compound movements you can do at home with minimal equipment. WORKOUT STRUCTURE: 3 circuits | 4 exercises each | 3 rounds per circuit | 45 seconds work / 15 seconds rest Each exercise targets multiple muscle groups simultaneously, maximizing efficiency and keeping your body engaged throughout the entire session. I guide you through proper form during the first round of each circuit to ensure you're moving safely and effectively, then you'll complete two more rounds to really challenge your muscles. EQUIPMENT NEEDED: • 2 medium dumbbells (I'm using 10 lbs) • Optional: mat, towel, water CHOOSE YOUR WEIGHT: Select dumbbells that match your fitness level—challenge yourself, but know your limitations. The goal is to maintain proper form while feeling the burn in those final reps. WHAT YOU'LL GET: ✓ Full body functional strength training ✓ Muscle sculpting and toning ✓ Core engagement built into every movement ✓ Form-focused coaching in round 1 of each circuit ✓ Time-efficient training in 35 minutes ✓ Can be done entirely at home WHO THIS IS FOR: Perfect for anyone looking to build lean muscle, improve coordination and balance, and get an effective strength session without overcomplicating their routine. Whether you're a beginner or advanced, you can scale this workout to your level. Warm Up: https://youtu.be/SpYq9fjMxH4 TIMESTAMPS: 00:00 Introduction 01:07 Circuit 1 12:54 Circuit 2 24:51 Circuit 3 36:44 Outtro FINISHED THE WORKOUT? 💬 Drop a comment with what weights you used! 👍 LIKE this video if you enjoyed it 🔔 SUBSCRIBE for more functional at-home workouts to build strength and confidence 📧 JOIN MY FREE NEWSLETTER: Get weekly workout tips, training plans, and exclusive content at https://www.joymovement.co TRAIN WITH ME: 🎯 Explore Programs: https://www.joymovement.co 📺 YouTube: https://www.youtube.com/@JoyMovement 📱 Instagram: https://www.instagram.com/joymovement.fit Thank you for your continued support! I love what I do and I'm grateful to help you look and feel your best through effective, efficient workouts you can do anywhere. #35minuteworkout #DumbbellWorkout #FullBodyWorkout #MuscleSculpt #FunctionalTraining #AtHomeWorkout #LeanMuscle #StrengthTrainingForWomen #HomeWorkout #WorkoutMotivation #JoyMovement #StrengthTraining #FitnessAtHome #WomenWhoLift #EfficientWorkout #CompoundMovements #HomeGym #FitnessCommunity #WorkoutFromHome #BuildMuscle

This 35-minute Cardio & Shred bodyweight workout focuses on burning calories, improving cardiovascular endurance, and strengthening your full body using dynamic, high-effort movements you can do entirely at home. The workout is structured into 3 circuits of 4 exercises, using 45 seconds of work and 15 seconds of rest. This interval format keeps your heart rate elevated while combining cardio-driven movements with strength-based bodyweight exercises for a tough, effective training session. This workout is meant to be high effort, but it should always be done at your own pace. Push hard during the work intervals, slow down when needed, and focus on good movement quality. Endurance improves when effort meets consistency. Expect nonstop movement, full-body engagement, and exercises that challenge both your physical stamina and mental toughness. This is a great option if you’re looking for a hard cardio workout that still works your muscles without equipment. What to Expect • Bodyweight-only cardio and strength • Elevated heart rate for fat burn • Cardiovascular endurance training • Full body muscle engagement • Challenging but scalable movements • A serious sweat session in 35 minutes Work to Rest interval: 45:15 This workout is perfect for home training, travel days, or anytime you want a tough, equipment-free workout that delivers results. If you finish this workout, leave a COMMENT, share with a friend, and let me know how it felt. Don’t forget to like the video and subscribe for more effective workouts you can do anywhere. Connect With Me Subscribe for weekly workouts on YouTube: https://www.youtube.com/@JoyMovement Follow me on Instagram for daily training and motivation: https://www.instagram.com/joymovement.fit Get my free weekly newsletter with workouts and mindset tools: https://www.joymovement.co Timestamps: 00:00 Introduction 00:52 Warm Up 02:17 Circuit 1 14:10 Circuit 2 26:14 Circuit 3 37:55 Outtro #35MinuteWorkout #CardioAndShred #BodyweightWorkout #FatBurnWorkout #AtHomeWorkout #NoEquipmentWorkout #CardioConditioning #EnduranceTraining #FullBodyWorkout #WorkoutForWomen #HomeWorkout #JoyMovement #SweatSession

This 25-minute full body dumbbell sculpt workout is designed to help you build lean muscle, improve strength, and sculpt your entire body using functional, compound movements you can do at home. The workout is structured into 3 circuits of 4 exercises, performed using 30 seconds of work and 10 seconds of rest. Each exercise is programmed to challenge multiple muscle groups at once, keeping your body engaged and your workout efficient from start to finish. Using two medium dumbbells, this session focuses on functional movement patterns that improve coordination, balance, and overall strength while sculpting muscle. The continuous movement and short rest periods help keep intensity high, making this workout both effective and time-efficient. Choose weights that feel challenging but still allow you to move with control and good form. Go at your own pace when needed, but push yourself during the work intervals to get the most out of each circuit. Equipment Needed • 2 medium dumbbells • Optional mat, towel, water What to Expect • Full body functional strength training • Muscle sculpting and toning • Core engagement built into movements • Efficient training in 25 minutes • A workout that can be done entirely at home This workout is perfect if you’re looking to sculpt muscle, stay consistent, and get a strong, effective session in without overcomplicating your routine. If you finish this workout, leave a comment and let me know what weights you used. Don’t forget to like the video and subscribe for more functional, at-home workouts designed to build strength and confidence. Warm UP: https://youtu.be/SpYq9fjMxH4 Time Stamps: 00:00 Introduction 01:01 Circuit 1 09:00 Circuit 2 16:55 Circuit 3 24:51 Outtro Subscribe on YouTube: https://www.youtube.com/@JoyMovement Train with me and explore programs: https://www.joymovement.co Free weekly newsletter: https://www.joymovement.co Follow on Instagram: https://www.instagram.com/_joymovement I always appreciate your continued support! I love what I do! #25MinuteWorkout #DumbbellWorkout #FullBodyWorkout #MuscleSculpt #FunctionalTraining #AtHomeWorkout #LeanMuscle #StrengthTrainingForWomen #HomeWorkout #WorkoutMotivation #JoyMovement

This 20-minute full body functional workout with one dumbbell is designed to help you burn fat efficiently while building strength through compound, athletic movement patterns. If you’re short on time but want maximum results, this workout delivers. Using just one dumbbell, you’ll move through 3 circuits of 3 exercises, performed in 30 seconds of work and 10 seconds of rest. The short recovery keeps your heart rate elevated while functional full-body movements challenge your strength, coordination, and endurance. This workout focuses on efficiency. Compound exercises recruit multiple muscle groups at once, meaning you burn more calories and build lean muscle in less time. Limited rest maximizes conditioning while still allowing you to maintain proper form. Choose a dumbbell weight that fits your current fitness level and goals. You should feel challenged, but still able to move with control and intention. Go at your own pace, but push yourself when you can — progress requires effort. Equipment Needed • 1 dumbbell (select a weight appropriate for your level) • Optional mat, towel, water What to Expect • Full body functional strength • Elevated heart rate and calorie burn • Core engagement built into movements • Efficient training in just 20 minutes • A challenging workout you can do at home Video Timestamp: 00:00 Introduction 01:07 circuit 1 07:01 circuit 2 13:03 circuit 3 18:55 outtro If you enjoyed this workout, make sure to subscribe so you don’t miss future sessions. Follow me on Instagram for daily training tips and additional workouts, and sign up for my free weekly newsletter at joymovement.co for more guidance and support. Subscribe here: https://www.youtube.com/@JoyMovement Instagram: https://www.instagram.com/_joymovement Free newsletter: https://www.joymovement.co Warm Up: https://youtu.be/SpYq9fjMxH4 #20MinuteWorkout #FunctionalTraining #DumbbellWorkout #FullBodyWorkout #FatBurnWorkout #HomeWorkout #StrengthAndCardio #OneDumbbellWorkout #LeanMuscle #WorkoutForWomen #JoyMovement #AtHomeWorkout Comment when you’re done and tell me what weight you used! Like and share this workout with someone who needs an efficient fat-burning session. Sharing also helps grow my channel!

This 30-minute hard home workout for strength, cardio, and full body fat burn is designed to help you build lean muscle, burn calories, and improve endurance in an efficient and effective way. Using medium dumbbells, this workout combines strength training and cardio intervals to keep your heart rate elevated while challenging your entire body. The workout is structured into 4 circuits with 4 exercises each, using 30 seconds of work and 10 seconds of rest. Each circuit blends compound strength movements, functional training, and cardio-based exercises to create a challenging but achievable workout that delivers results in a short amount of time. This workout is meant to push you, but it should always be done at your own pace. Focus on strong form, controlled movement, and quality effort during the work intervals. As the workout progresses, challenge yourself when you can, knowing that consistency and effort are what create real change. Equipment Needed • Medium dumbbells (I used 15's) • Optional mat, towel, water What to Expect • Full body strength and cardio training • Elevated heart rate for effective fat burn • Lean muscle development • Functional movement patterns that improve overall fitness • A challenging and efficient 30-minute workout at home If you enjoyed this workout and want more structured training, additional workouts, and guidance beyond YouTube, you can connect with me through my website and social platforms. I share more workouts, programs, and training tips to help you stay consistent and continue progressing. Subscribe for more guided workouts: https://www.youtube.com/@JoyMovement Train with me, explore programs, and join my free newsletter!: https://www.joymovement.co Follow along on Instagram for daily workouts and motivation: https://www.instagram.com/_joymovement If you complete this workout, please leave a comment and let me know what weights you used. Don’t forget to like the video and subscribe for more hard, effective home workouts designed to help you get stronger, leaner, and more confident. *sharing this workout also helps boost my youtube engagement 😝 #30MinuteWorkout #StrengthAndCardio #HomeWorkout #DumbbellWorkout #FullBodyWorkout #FatBurnWorkout #LeanMuscle #FunctionalTraining #AtHomeWorkout #WomenWhoLift #JoyMovement #WorkoutMotivation

This 25-minute dynamic sculpt dumbbell workout is designed to help you lose fat, build lean muscle, and feel strong in a short amount of time. Using just two dumbbells, this full-body workout blends strength, balance, mobility, and cardio to deliver maximum results without wasting time. The workout is interval based using 45 seconds of work and 15 seconds of rest, structured into 3 circuits of 3 exercises, repeated for 3 total rounds. Each movement is intentionally programmed to challenge your muscles, elevate your heart rate, improve balance, and recruit more muscle fibers for better overall strength and conditioning. Expect compound, functional exercises that force your body to stabilize, move through multiple planes of motion, and work harder than traditional isolated lifts. This style of training is incredibly effective for burning calories while also building athletic, lean muscle. This workout is meant to be challenging, fun, and efficient. Go at your own pace, focus on strong form, and don’t rush the reps. When you feel good, push your intensity. The combination of effort and consistency is what creates real change. Equipment Needed • 2 dumbbells (choose weights that challenge you) • Optional mat, towel, water What to Expect • Full body sculpt and strength training • Fat-burning cardio mixed throughout • Balance, mobility, and core engagement • Improved muscle activation and coordination • A sweaty, effective workout in under 30 minutes • Perfect for home training or busy schedules If you complete this workout, leave a comment and let me know how it felt and what weights you used. Don’t forget to like the video and subscribe for more efficient, results-driven workouts you can do at home. Time Stamp: 00:00 Introduction 01:13 Circuit 1 10:09 Circuit 2 19:14 Circuit 3 28:13 Outtro Train With Me + Join The Joy Movement I’m Chanel Schweer, certified fitness coach with 16+ years of experience, helping women get stronger, leaner, and more confident through effective workouts and sustainable habits. 👉 Subscribe for weekly workouts: https://www.youtube.com/@JoyMovement 👉 Online Training + Programs: https://www.joymovement.co 👉 Follow on Instagram: https://www.instagram.com/_joymovement #DynamicSculpt #DumbbellWorkout #FullBodyWorkout #FatBurnWorkout #LeanMuscle #AtHomeWorkout #StrengthTraining #FunctionalTraining #25MinuteWorkout #WomenWhoLift #CardioStrength #HomeWorkout #JoyMovement

This 25-minute standing only dumbbell workout is a full body cardio and functional strength session designed to help you burn calories, build lean muscle, and sweat hard, without going down to the floor. Using medium dumbbells, this workout keeps you moving the entire time. You’ll complete 3 rounds of 3 circuits, with 4 exercises per circuit, using 30 seconds of work and 10 seconds of rest. The combination of compound strength and continuous movement keeps your heart rate elevated, making this an effective workout for fat loss and total-body conditioning. Because this workout is 100 percent standing, it flows quickly and stays intense. Expect full-body functional exercises, core engagement built into every movement, and cardio mixed throughout to maximize efficiency and calorie burn. This workout is meant to be challenging, but it is also scalable. Watch your form, go at your own pace, and take rest when needed. When you’re feeling strong, push your effort. Change requires effort, and this workout gives you the opportunity to challenge both your body and your mindset. Equipment Needed • Medium dumbbells (choose a weight appropriate for your fitness level) • Optional towel and water What to Expect • All standing, no floor work • Cardio mixed with functional strength • Full body muscle engagement • Elevated heart rate and high calorie burn • Efficient, sweaty training in 25 minutes • A workout that can be modified for different fitness levels This workout is perfect for busy schedules, home workouts, or anyone who wants an effective session that delivers results without overcomplicating things. If you finish this workout, leave a comment and let me know how it felt and what dumbbells you used. Don’t forget to like the video and subscribe for more efficient, at-home workouts designed to build strength, confidence, and consistency.

This 30-minute functional strength workout (with dumbbells and a yoga block) is designed to build total-body strength, stability, and muscle while moving your body the way it’s meant to move. If you’re looking for a smart, challenging workout you can do at home, this one delivers. Athletic physique here we come! This workout is interval-based using 45 seconds of work and 15 seconds of rest, structured into 3 circuits of 4 exercises, repeated for 3 total rounds. Each circuit combines compound strength, core engagement, and functional movement patterns to help you get stronger, improve balance, and build lean muscle. I’ll guide you through the first round of each circuit, coaching form and movement so you feel confident before progressing. As you move into rounds two and three, you can choose to increase weight, slow your tempo, or push intensity based on how your body feels that day. This workout meets you where you are and allows you to challenge yourself safely. All you need is two medium dumbbells and a yoga block (or something similar) to support stability, range of motion, and core engagement. This session is perfect if you want efficient training that builds strength without rushing through movements. Equipment Needed • 2 medium dumbbells • 1 yoga block (or similar support) • Optional mat, towel, water What to Expect • Full body functional strength training • Core and stability work built into every circuit • Progressive rounds so you can level up • Efficient, intentional training in 30 minutes • A workout that challenges you without burning you out Go at your own pace, focus on quality movement, and remember that progress comes from consistency. Strength isn’t just about lifting heavier, it’s about moving better. If you finish this workout, leave a comment and let me know what weights you used. Don’t forget to like the video and subscribe for more effective, at-home workouts that build real strength. Train With Me + Join The Joy Movement I’m Chanel Schweer, certified fitness coach with 16+ years of experience, helping women get stronger, leaner, and more confident through effective workouts and sustainable habits. 👉 Subscribe for weekly workouts: https://www.youtube.com/@JoyMovement 👉 Online Training + Programs: https://www.joymovement.co 👉 Follow on Instagram: https://www.instagram.com/_joymovement #30MinuteWorkout #FunctionalStrength #DumbbellWorkout #AtHomeWorkout #StrengthTraining #FullBodyWorkout #WomenWhoLift #LeanMuscle #StabilityTraining #HomeWorkout #WorkoutMotivation #JoyMovement

Only have 20 minutes and one dumbbell? Perfect! This full-body workout is a sweaty, muscle-burning, fat-torching session that proves you don’t need a gym to get results. Short on time but still want a workout that WORKS? This 20-minute one dumbbell workout is built for busy people who want to burn fat, build lean muscle, and get a serious sweat—all from home with minimal equipment. You’ll follow 30 seconds on / 10 seconds rest intervals using compound and functional movements that challenge your full body and keep your heart rate up. One dumbbell is all you need, but don’t let that fool you… this workout brings the burn. This is the perfect session if you’re: ✅ training at home ✅ traveling and need something simple (but challenging) ✅ tight on time but still want results ✅ craving a workout that hits strength + cardio together Equipment Needed: • 1 dumbbell (choose a weight that challenges YOUR level) • Optional: mat + water + towel Workout Format: • 20 minutes total • 30:10 intervals • Full body compound strength + functional movement • Sweat + muscle burn guaranteed Warm-Up (recommended before starting): 👉 https://youtu.be/SpYq9fjMxH4 Go at your own pace, take extra rest when needed, and then push hard during the work intervals. That’s how you build strength, stamina, and consistency without burning out. If you finish, comment “ONE DUMBBELL DONE” and tell me what weight you used! 👍 LIKE the video if you want more quick workouts like this ✅ SUBSCRIBE for weekly home workouts that build strength and confidence I’m Chanel (Marie) Schweer, certified fitness coach with 16+ years of experience, helping women get stronger through smart, time-efficient workouts they can actually stick to. 👉 Subscribe for weekly at-home workouts: https://www.youtube.com/@JoyMovement 👉 Train with me inside my online programs: https://www.joymovement.co 👉 Follow me on Instagram for daily fitness motivation: https://www.instagram.com/_joymovement #OneDumbbellWorkout #FullBodyWorkout #AtHomeWorkout #20MinuteWorkout #DumbbellWorkout #FatBurnWorkout #LeanMuscle #FunctionalTraining #QuickWorkout #BusyScheduleWorkout #HomeWorkout #WorkoutMotivation