You don't need to hit the gym to build muscle all over and strengthen your core - try this 30-minute full-body dumbbell workout instead.

When life gets busy, exercise is often the first thing we put aside, waiting for a quieter time. But even when you’re short on time, it’s still possible to stay active, and this 30-minute full-body strength training routine proves it.

Designed by trainer James Stirling (The London Fitness Guy), this quick workout can be done at home with just a pair of the best adjustable dumbbells and an exercise mat. You will perform six exercises, working for 40 seconds with 20 seconds of rest between movements. The full routine includes four rounds, with a 90-second break between each. Take advantage of this time to rest, rehydrate and prepare for the next round

Watch James Stirling’s Full-Body Dumbbell Routine

The combination of 40 seconds of work and 20 seconds of rest for this routine is what you call high-intensity resistance training. This style of training is an effective way to improve both your strength and fitness.

Since you’ll be working with dumbbells during this workout, you don’t have to worry about working at the fast pace that many people associate with a standard HIIT workout. High intensity training isn’t just about speed, it’s also about how hard you push yourself over a set period of time and the combination of work time, minimal rest and volume performed during the session.

Performing each exercise with controlled form and challenging weight will always increase your heart rate and lead to muscle fatigue increasing the overall intensity of your workout. To maximize your muscle engagement during the 40-second work bouts, consider spending time under tension as you perform each exercise.

Also be smart when selecting your dumbbell size: start with a weight that allows you to perform all reps with proper form, but feels difficult in the final seconds of each set without sacrificing your technique.

woman doing a chest press with dumbbells

(Image credit: Shutterstock)

Once you’ve selected the right weight and mastered your form, you’ll be ready to embark on this full-body workout. The six exercises are varied to target both your upper and lower body, while engaging your core throughout the session.

Exercises like the Z-Press, Chest Press, Split Squat, and Sumo Squat all rely on a strong core to maintain balance and good form. Additionally, the Deadbug is specifically designed to target your core muscles.

Deadbugs are a particularly effective solution for strengthening your core because they engage the entire core, not just the abs. Learn more about the difference between the two in our abs vs core explainer. If you’re craving an extra ab finisher at the end of this workout, here’s a Deadbug variation to try.