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

Light dumbbells… but don’t get comfortable. This 25-minute full body workout is fast, sweaty, and sneaky intense, perfect for burning fat, building lean muscle, and getting your heart rate up anywhere! Need a workout that feels like a full gym session… but fits into your real life? This 25-minute full body dumbbell workout is designed to help you burn fat, build lean muscle, and boost cardio endurance using lighter dumbbells and nonstop movement. We’re doing 4 rounds of 3 exercises with 30 seconds on / 10 seconds rest, which keeps your heart rate elevated and your muscles working the entire time. Even though the weights are lighter, the pace and full-body movement make this workout INTENSE in the best way. This is the perfect workout if you’re training: ✅ at home ✅ in the gym ✅ while traveling / in a hotel ✅ or on a busy schedule and need results FAST Equipment Needed: • 1 set of lighter dumbbells (choose what challenges YOU) • Optional mat + water + towel (you’ll sweat) Workout Format: • 25 minutes total • 4 rounds × 3 exercises • 30:10 intervals • Full body strength + cardio burn • Warm-up included What you’ll feel: • Full body muscle fatigue • Core engagement from all the movement • Elevated heart rate + serious sweat • Strong, energized, and accomplished in under 30 minutes Go at your own pace, take extra rest when you need it, and then push hard during the work intervals. That’s how we get results without burning out. 🔥 If you finish this workout, comment “DONE” and tell me what weights you used or what your favorite circuit was! JOIN THE JOY MOVEMENT I’m Chanel 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 #FullBodyWorkout #DumbbellWorkout #FatBurnWorkout #LeanMuscle #AtHomeWorkout #25MinuteWorkout #StrengthAndCardio #TravelWorkout #HotelWorkout #FunctionalTraining #WomenWhoLift #WorkoutMotivation

#fullbodyworkout #dumbbellworkout #fatburnworkout Only have 25 minutes and a pair of dumbbells? Perfect. This full-body, sweat-dripping workout uses compound, core-engaging moves to help you burn calories, build lean muscle, and feel insanely strong...anywhere you can press play! This workout that hits everything, and hits it fast! This 25-minute full body dumbbell workout is built for people who want fat loss + muscle building without spending an hour in the gym. You’ll move through 3 circuits of 4 exercises using 30 seconds work and 10 seconds rest. Every exercise is a compound, core-engaging movement, which means more muscles working at once, a higher heart rate, and a serious “why am I sweating this much?” moment (in the best way). Multi-joint training is a proven way to build strength efficiently, and free-weight movements light up the core like crazy. Equipment: 2 light-to-medium dumbbells (choose a weight that challenges YOU) Optional mat + water What to expect: • Full-body strength + conditioning • Core engagement built into the moves • Elevated heart rate for calorie burn (hello sweat) • Efficient training you can do at home, in the gym, or in a hotel fitness center • A workout you can scale: go at your pace, take extra rest when needed, then push hard during the work intervals Why this style works: Short, intense interval-style training can boost fitness and metabolic health, and it’s a powerful way to get results when time is tight. If you did this workout, comment “DONE” and tell me what dumbbell weight you used. ✔️ LIKE the video if you want more quick, effective sweat sessions ✔️ SUBSCRIBE for weekly workouts that build strength, confidence, and consistency ✔️ Share this with a friend who says “I don’t have time” (lovingly 😄) Warm Up: https://youtu.be/SpYq9fjMxH4 #FullBodyWorkout #DumbbellWorkout #AtHomeWorkout #FatLossWorkout #StrengthTrainingForWomen #LeanMuscle #FunctionalTraining #HIITStyleWorkout #25MinuteWorkout #QuickWorkout #HotelWorkout #HomeWorkout

#homeworkout #dumbbellworkout #femaleworkout Short on time but still want real results? This 25-minute full body dumbbell workout is designed for fat loss and muscle building, using unilateral (single-side) exercises to maximize efficiency and strength, all from home! You’ll move through 4 circuits of 3 exercises, working on 30 seconds on / 10 seconds rest, keeping your heart rate elevated while challenging your muscles from head to toe. This workout blends full-body strength, core training, and cardio, making it a powerful option when you need a quick but effective sweat session. A large focus of this workout is unilateral training, meaning you’ll work one side of the body at a time. This style of training helps: • Correct muscle imbalances • Improve core engagement and stability • Increase coordination and balance • Build stronger mind-muscle connection • Make lighter weights feel more challenging This makes the workout incredibly effective, especially if you don’t have access to a gym or a full rack of equipment! This session is challenging but approachable. Go at your own pace, rest when needed, and focus on strong, controlled movement during every interval... BUT, I also want you to push yourself! EQUIPMENT NEEDED: • 2 medium-to-heavy dumbbells • Exercise mat • Water + towel WHY THIS WORKOUT IS PERFECT FOR YOU: • Burns fat by keeping heart rate elevated • Builds lean muscle with minimal equipment • Strengthens core and improves balance • Ideal for busy schedules and home workouts • Great option if you don’t have gym access • Efficient, challenging, and effective Warm Up: Warm Up: https://youtu.be/SpYq9fjMxH4 You don’t need a gym. You don’t need hours. You just need intentional movement and consistency. JOIN THE JOY MOVEMENT I’m Chanel 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 Drop a 💪 in the comments if this workout challenged you — and tell me what dumbbell weights you used and what circuit was your favorite! Make sure to LIKE, COMMENT, and SUBSCRIBE to support the channel and help more people find effective home workouts. Share this video with a friend who’s short on time but wants real results. #FullBodyWorkout #UnilateralTraining #DumbbellWorkout #AtHomeWorkout #FatLossWorkout #LeanMuscle #StrengthTrainingForWomen #FunctionalTraining #BusyScheduleWorkout #HomeWorkout #25MinuteWorkout #JoyMovement #StrongNotSkinny

25-Minute Full Body Dumbbell Workout (Fat Loss + Muscle Building at Home) This is a fast, effective under-30 minute strength workout for women using dumbbells only. You’ll combine strength + power + functional full-body training to build lean muscle, burn calories, and feel strong and athletic, without needing a gym. Equipment Needed: 2 medium-to-heavy dumbbells + a mat Workout Style: 3 circuits (3 exercises each) | 45s work / 15s rest 🔥 If you want a workout that’s challenging but doable, this one will have you sweating, lifting heavy, and moving with confidence. Warm-Up Workout (recommended): https://youtu.be/SpYq9fjMxH4 WORKOUT FORMAT • Under 30 minutes • Full body dumbbell workout • 3 circuits x 3 exercises • 45 seconds work / 15 seconds rest • Strength + power + functional training • Beginner-friendly modifications included RESULTS YOU CAN EXPECT • Build lean muscle + total body strength • Burn fat by keeping your heart rate elevated • Improve balance, coordination, and athleticism • Learn proper form with guided coaching • Train smarter in less time This is your reminder: you don’t need 90 minutes and 12 machines to change your body. You need consistency, intensity, and a plan. JOIN THE JOY MOVEMENT 💪 I’m Chanel Schweer, certified fitness coach with 16+ years of experience helping women build strong, athletic bodies with time-efficient training. 👉 Subscribe for weekly dumbbell workouts: https://www.youtube.com/@JoyMovement 👉 Train with me inside my online programs: https://www.joymovement.co 👉 Follow me on Instagram for daily motivation + real life: https://www.instagram.com/_joymovement COMMENT “DONE” when you finish so I can hype you up 👏 Like + Subscribe if you want more workouts that actually work. 00:00 Intro 01:23 Circuit 1 10:07 Circuit 2 19:02 Circuit 3 27:57 Outro #FullBodyWorkout #DumbbellWorkout #AtHomeWorkout #FatLossWorkout #StrengthTrainingForWomen #BuildMuscle #Under30MinuteWorkout #NoGymWorkout #FunctionalTraining #WorkoutForWomen

Looking for a workout quick 25 minute workout burns fat and sculpts the entire body? This 25-minute full body dumbbell workout is designed to help you build lean muscle, burn fat, and sweat hard without spending hours training! This session includes 3 circuits of 4 exercises, using 30 seconds of work and 10 seconds of rest to keep intensity high and training efficient. You’ll move through a powerful mix of full-body compound lifts, core work, upper-body toning, and light cardio, making this a true head-to-toe workout. You’ll need a mat, one heavy dumbbell, and two medium dumbbells. Choose weights that challenge you while still allowing you to move with control. This workout is not easy, but it is effective, and it’s fully modifiable so you can go at your own pace and rest when needed. I’ll cue and coach you through the first round of each circuit to make sure your form is solid before you push intensity in later rounds. Whether you’re training at home, short on time, or just love a good sweat session, this workout delivers. EQUIPMENT NEEDED: • Exercise mat • 1 heavy dumbbell • 2 medium dumbbells • Water + towel WORKOUT FORMAT: • 25 minutes total • 3 circuits × 4 exercises • 30 seconds work / 10 seconds rest • Strength + cardio + core • Guided first round of each circuit • Full-body focus Warm Up: https://youtu.be/SpYq9fjMxH4 WHAT THIS WORKOUT DOES FOR YOU: • Builds total-body strength and lean muscle • Keeps heart rate elevated for fat loss • Improves endurance and conditioning • Tones upper body and strengthens core • Efficient and effective for busy schedules • Can be modified for different fitness levels Go at your own pace. Take rest when you need it. Push when you can. The goal is progress, not perfection! JOIN THE JOY MOVEMENT I’m Chanel Schweer, certified fitness coach with 16+ years of experience, former D1 & professional athlete, and creator of Joy Movement. I design workouts that are smart, challenging, and sustainable — so you can stay consistent and actually see results. 👉 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 motivation: https://www.instagram.com/_joymovement 👉 Want more workouts? 30 Days 6 Days a week all from home. Definition by Dumbbells is your go-to blue print for fat loss at home! https://playbook.app.link/g6CmAEKlAWb 00:00 Introduction 01:27 Circuit 1 09:51 Circuit 2 18:14 Circuit 3 26:08 Outtro If this workout pushed you, drop a 🔥 in the comments and tell me what weights you used! Make sure to LIKE, COMMENT, and SUBSCRIBE — it helps more people find these free workouts and supports the channel. Share this with a friend who loves a tough but effective home sweat session. #FullBodyWorkout #DumbbellWorkout #AtHomeWorkout #FatBurnWorkout #LeanMuscle #StrengthTrainingForWomen #FunctionalTraining #HomeWorkout #25MinuteWorkout #WomenWhoLift #JoyMovement #StrongNotSkinny #SweatSession

Join me for this 25 Minute FULL BODY Dumbbell Workout at home! Short on time but still want real results? This 25-minute full-body dumbbell workout is designed for maximum efficiency, keeping your heart rate up while building lean, functional muscle from head to toe. You’ll move through 3 circuits of 4 dynamic exercises, using 30 seconds of work and 10 seconds of rest to challenge your strength, coordination, and endurance. Each movement is intentionally programmed with continuous, full-body motion so you get more done in less time, without rushing or sacrificing form! All you need is one set of medium dumbbells, but you should always choose a weight that matches your fitness level. This workout is meant to push you (not overwhelm you). Go at your own pace, take rest when you need it, and commit to giving quality effort during each work interval. This is smart, sustainable training that helps you burn fat, build muscle, and stay consistent, whether you’re training at home or fitting workouts into a busy schedule. EQUIPMENT NEEDED: • 1 set of medium dumbbells (adjust weight as needed) • Optional: mat, towel, water WORKOUT FORMAT: • 25 minutes total • 3 circuits × 4 exercises • 30 seconds work / 10 seconds rest • Full-body, dynamic movement • Fat-burning + muscle-building focus WHAT TO EXPECT: • Elevated heart rate for efficient fat burn • Lean muscle development using compound movements • Improved strength, stamina, and coordination • A workout that feels challenging yet doable • Freedom to scale intensity based on your fitness level You don’t need to rush, you need to be intentional! Focus on strong movement, controlled breathing, and consistent effort. Results come from showing up and doing the work...your way. JOIN THE JOY MOVEMENT I’m Chanel, certified fitness coach with 16+ years of experience, helping women get stronger through effective, time-efficient training. If you want workouts that respect your body, your schedule, and your long-term goals, you’re in the right place. 👉 Subscribe for weekly workouts: https://www.youtube.com/@JoyMovement 👉 Train with me inside my online programs: https://www.joymovement.co 👉 Daily fitness motivation on Instagram: https://www.instagram.com/_joymovement Comment 💪 if you finished this workout and let me know what weight you used! Don’t forget to LIKE, COMMENT & SUBSCRIBE - it helps more people find these free workouts. Share this video with a friend who wants efficient, at-home training that actually works. #FullBodyWorkout #DumbbellWorkout #AtHomeWorkout #FatBurnWorkout #LeanMuscle #StrengthTrainingForWomen #FunctionalTraining #EfficientWorkout #JoyMovement #25MinuteWorkout #WomenWhoLift #StrongNotSkinny

#homeworkout #dumbbellworkout #fullbodyworkout If you’re looking for a workout that does it all, strength, sculpt, cardio, and core, this 25-minute Strength & Sculpt workout is for you. Designed to elevate your heart rate while building lean muscle, this session delivers maximum results in minimal time. You’ll move through 3 dynamic circuits of 4 exercises each, blending full-body strength, upper body, lower body, core, and cardio for a powerful, efficient workout. With 30:10 intervals, your heart rate stays high to support fat loss, while the dumbbell work challenges your muscles to get stronger and more defined. This workout uses one heavy dumbbell and two medium dumbbells, allowing you to scale intensity based on your fitness level. I’ll guide you through the first round of each circuit so you can dial in proper form before pushing your pace and effort in the following rounds. A warm-up is included (linked below) to help you prepare your body and get the most out of this session. This is smart training, and not easy, efficient, intentional, and effective. Please go at your own pace for your own fitness level! EQUIPMENT NEEDED: • 1 heavy dumbbell • 2 medium dumbbells • Optional: mat, towel, water WORKOUT FORMAT: • 25 minutes total • 3 circuits × 4 exercises • 30 seconds work / 10 seconds rest • Strength + sculpt + cardio • Guided first round of each circuit • Full-body focus WHY THIS WORKOUT WORKS: • Keeps heart rate elevated for fat loss • Builds lean muscle and total-body strength • Improves endurance, coordination, and mobility • Efficient for busy schedules • Can be done at home with minimal equipment • Perfect balance of strength and conditioning WARM-UP (DO IT!): 👉 Start here before this workout: [PASTE YOUR WARM-UP LINK HERE] JOIN THE JOY MOVEMENT I’m Chanel Schweer, certified fitness coach with 16+ years of experience, former D1 & professional athlete, and creator of Joy Movement. My goal is to help you train smarter, move better, and build a body you feel confident in — without spending hours working out. 👉 Subscribe for weekly workouts: https://www.youtube.com/@JoyMovement 👉 Train with me inside my online programs: https://www.joymovement.co 👉 Follow along on Instagram for daily motivation: https://www.instagram.com/_joymovement If you finished this workout, drop a 🔥 in the comments and let me know what weights you used! Don’t forget to LIKE, COMMENT, and SUBSCRIBE so you never miss a new Strength & Sculpt session — and share this with a friend who wants efficient, effective workouts at home. #StrengthAndSculpt #FullBodyWorkout #DumbbellWorkout #AtHomeWorkout #FatLossWorkout #LeanMuscle #WomenWhoLift #StrengthTrainingForWomen #JoyMovement #25MinuteWorkout #FunctionalTraining #SculptedBody #StrongNotSkinny

Want to stay fit while traveling? Need a fast, effective workout you can do anywhere with minimal equipment? This 20-minute full body mini band workout is the perfect way to stay consistent...even on vacation. Filmed on my Hawaiian vacation, this session uses just a mini band (and a towel if you want one) to deliver a heart-pumping mix of functional strength, cardio, core, and athletic movement. No mat, no gym, no excuses. You’ll move through 3 circuits of 3 exercises with 30:10 intervals, blending dynamic strength and spicy cardio bursts to get your heart rate up, muscles firing, and metabolism turned on for the day. Whether you're traveling, short on time, or looking to stay committed to your goals with minimal equipment, this workout is designed for YOU. This is how you stay strong, lean, and confident on the go. This is the JOY MOVEMENT! WORKOUT FORMAT: • 20 minutes total • 30 seconds work / 10 seconds rest • 3 circuits × 3 exercises each • Mini band only • Functional training, cardio, strength & core • Guided coaching throughout WORKOUT BENEFITS: • Perfect for travel or hotel workouts • Fast, efficient, full-body training in under 20 minutes • Boosts metabolism & energy for the day • Builds lean muscle using functional movement • Increases core strength, stability, and endurance • Keeps you consistent even when routine and environment change • No mat, no gym - just a mini band ABOUT ME: I’m Chanel Schweer, Certified Trainer with 16+ years of experience, former D1 and pro athlete, and creator of Joy Movement. I help busy women get stronger, leaner, and more confident through real, sustainable training from home, the gym, or anywhere life takes you. If you want short, effective, expert-guided workouts that you can actually stick to… you’re in the right place. JOIN THE JOY MOVEMENT 👉 Subscribe for weekly home + travel workouts: https://www.youtube.com/@JoyMovement 👉 Train with me inside my online programs: https://www.joymovement.co 👉 Daily motivation + travel-friendly tips on IG: https://www.instagram.com/_joymovement LET’S CONNECT Drop a 🌺 if you did this workout on vacation, or comment where you're traveling next! Don’t forget to LIKE, COMMENT & SUBSCRIBE! It helps more women find these free workouts. Share this with a friend who wants to stay fit while traveling! #TravelWorkout #MiniBandWorkout #VacationWorkout #20MinuteWorkout #AtHomeWorkout #NoEquipmentWorkout #FullBodyWorkout #FunctionalTraining #StrengthTrainingForWomen #WomenWhoLift #JoyMovement #HotelWorkout #QuickWorkout #LeanMuscle #FatBurnWorkout #StrongNotSkinny