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Article: 30-minute dumbbell workout for women

30 minute dumbbell workout plan

30-minute dumbbell workout for women

Fitness experts recommend adding dumbbell weights to your workout routine to improve bone density, speed metabolism, stimulate muscle tone and increase overall calories burned.

Women can get all the terrific benefits that working out with dumbbells can bring without bulking up muscles to look like a bodybuilder. These easy 30 minute dumbbell workout moves can get ladies started on their future fitness goals without needing special gym equipment or a lot of time to complete the routine.

What Is the Goal of a Dumbbell Workout?

Everyone should include strength training exercises into their usual workout sessions to improve overall body fitness and tone and to maintain or improve overall health and well-being in the process. Dumbbell workouts for women are highly encouraged by fitness specialists due to their impressive overall benefits and their full body workout that can be done in just a half hour making it convenient for busy ladies.

Benefits of Incorporating Dumbbell Workouts into Exercise Program

There are so many fantastic benefits for women who add dumbbell workouts into their usual exercise routine.

These benefits include:

  • Better blood flow & increased circulation
  • Increasing joint strength
  • Burn more calories even when resting
  • Helps lessen menstrual cramps and other adverse symptoms
  • Better health and pain management of many chronic health conditions – diabetes, heart disease etc.
  • Sharpens mental focus and increases mental clarity
  • Increases overall energy and stamina
  • Helps prevent osteoporosis by increasing bone density through the bone stressing moves
  • Successfully combats muscle wasting that occurs naturally with aging
  • Releases pain relieving endorphins that help improve mood and well-being too
  • Helps women perform more challenging moves and activities

Ladies are encouraged to dress appropriately for these workout sessions by wearing a breathable workout T-shirt to keep them cool and allow for greater movements.

30-Minute Dumbbell Workouts for Women

Now that we have established how great dumbbell exercises for women can be, let's move on to the basics of these exercise routines.


This exercise workout target glutes, core, hamstrings and lower back. Try to use 10 lb. dumbbell weight for increased benefit.

How it’s done:

  1. Stand with feet planted apart at hip width placing palms downward while holding dumbbells in hands.
  2. Keep back straight, work to keep core engaged and squeeze shoulders backwards and downwards throughout this movement.
  3. Guide hands/arms downward towards legs until they need to bend. Note: keep back straight and face/neck facing forward.
  4. Finish the movement with hands holding dumbbells at ankles.
  5. Reverse the moves bringing hands up over the lower legs feeling the move in your feet and traveling upwards.
  6. Keep glutes squeezed for maximum effect.
  7. Do 10 to 12 reps.

Note: If your back tends to round, begin the move again and/or change to a lower weight.

dumbbell exercises for women

Lunge & Bent Row

This movement works and tones hamstrings, glutes and strengthens lower back.

How it’s done:

  1. Plant feet shoulder width apart holding a dumbbell in each hand.
  2. Using left leg, take a long step forwards and drop your bottom downward turning the leg into a 90-degree angle.
  3. Lean torso gently forward and complete a row by tensing and clenching back muscles while simultaneously pulling shoulder blades together then move upper arms and elbows up reaching towards the ceiling.
  4. Repeat movement with right leg. Focus on forcefully and evenly driving body weight downwards as you lunge pushing weight down through heels as the lunge ends.
  5. Try to keep shoulders back while keeping chest thrust forward as your complete the row motions.
  6. Complete 20 reps.

Squat & Shoulder Press

Here is another exercise that will primarily target and strengthen shoulders, quads, hamstrings and glutes.

How it’s done:

  1. Stand with feet planted firmly at shoulder-width while holding dumbbells in each hand.
  2. Lower your bottom downwards into a squat position making both legs transform into a i90-degree angle.
  3. Push your weight into feet focusing on the heel and push your body upwards.
  4. Keep knees in line with feet.
  5. Push arms up towards the ceiling as you rise from the squat position and straighten out elbows as your arms reach upwards.
  6. Keep core tight, chest up and hips forward through the entirety of this motion.
  7. Move quickly into next rep directly after the shoulder press.
  8. Complete 20 reps.

Russian Twists

Try these twists using a medium to heavy weight or 8 to 10 lb. dumbbell each hand. These twists focus on core strengthening making it a great addition to your routine.

How it’s done:

  1. Begin by sitting on floor with legs extended outwards in front and torso leaned slightly backwards at a 45-degree angle.
  2. Bend knees but keep heels planted firmly on floor.
  3. Take 1 dumbbell and bend elbows holding onto weight with both hands.
  4. Keeping core straight, twist to a side until you can touch the dumbbell on the floor on each side of your hips.
  5. Twist from side to side. Tap dumbbell 10 times on each side.

Plank Jumping Jack

This motion targets and engages the core muscles and glutes along with strengthening legs and arms too. Although this movement does not require the use of dumbbells, it is a nice complement to your dumbbell weight routine. If desired, try these with ankle weights when proficient in these moves.

How it’s done:

  1. Begin in a high plank position with face looking downwards and hands shoulder width apart legs kept extended behind and resting body weight on toes in a push-up ready type position.
  2. Keep palms flat on floor and engage/tighten glutes and core.
  3. Jump your feet outwards and inwards in a jumping jack move.
  4. Try to keep hips and rear from bouncing during each jump movement.
  5. Continue for 30 seconds.


Women can reap the positive health and other benefits of a 30 minute dumbbell workout plan. Ladies can do these 3 days a week for just 30 minutes for maximum benefit and health potential. These workouts are fast yet highly effective and fun.

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