I’m a huge supporter of dumbbell-based training. These workouts can be completed in under an hour, require minimal equipment, and make it easier for more people to stay active without sacrificing an entire lunch break or commuting to the gym. The result is time-efficient training that doesn’t compromise on quality.
With that in mind, here’s a three-move dumbbell workout that takes just 15 minutes to complete and can be easily adjusted to suit a beginner-friendly routine if needed.
The structure is simple: you’ll gradually reduce your rep count across three exercises with each round until you reach the 15-minute time cap. It’s challenging, engaging, and competitive, making it a great option for training solo or with a partner.
Be warned — this session will leave you seriously fatigued, but with a strong sense of accomplishment. Using just two medium-heavy or adjustable dumbbells, it builds power, strength, and overall conditioning.
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How the 3-Move Dumbbell Workout Works
Before starting, familiarize yourself with each movement, then follow the workout format below. Once you’re ready, commit to the pace and stay focused throughout.
1. Dumbbell Suitcase Deadlift
The suitcase deadlift takes its name from the days when luggage had no wheels and had to be lifted from the ground. This movement targets the legs, core, and grip strength and should be performed with intent while maintaining solid technique.
Lower the dumbbells until they lightly touch the floor, then drive up powerfully to stand. Keep your chest lifted, back neutral, and hinge through the hips. A strong glute squeeze at the top helps maintain stability and protects the lower back.
2. Dumbbell Devil Press
The dumbbell devil press lives up to its name. This demanding move combines a burpee, swing, and snatch into one fluid exercise. It builds full-body strength and explosive power while testing endurance and weight control.
Select weights that allow you to maintain a steady rhythm. With a high volume of reps, it’s important to limit unnecessary rest. Ideally, aim to break the reps into manageable sets — for example, splitting 20 reps into two sets of 10 with only a brief pause.
3. Dumbbell Squat Clean
The dumbbell squat clean develops leg drive, core strength, and coordination. It trains your ability to move weights from the floor to your shoulders while maintaining balance and control under load.
Focus on an explosive pull from the floor, guiding the dumbbells to your shoulders with elbows moving forward to rack the weights securely. Drop straight into a deep squat, then drive upward with power. Avoid shallow reps — aim for full depth, strong posture, and quick resets.
The Workout Structure
This session follows a descending ladder format:
- 20 / 18 / 16 / 14 / 12 / 10 reps
- Suitcase deadlift
- Devil press
- Squat clean
Begin with 20 reps of each exercise, moving from one movement to the next with minimal rest. You may choose to alternate arms using a single dumbbell by dividing the reps evenly, or adjust the time cap if needed.
Each round, reduce the reps by two and continue descending the ladder until the time limit is reached. A 15-minute cap is ideal, allowing you to track progress over time using the same weights as your fitness improves.
Because speed matters, avoid going excessively heavy. Aim to complete each set with no more than one short rest. Once you reach 10–12 reps per exercise, challenge yourself to perform them without stopping.
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Good luck — and embrace the challenge.
