If you only have 30 minutes to work out, a trainer says you should do these seven moves to hit all the major muscle groups

Building full-body strength goes beyond just aesthetics—it can help you move better and reduce your risk of injury.

“Boosting full-body strength is basically the cheat code to looking good, feeling strong, and actually being able to do functional movements in your everyday life,” explains Robin Barrett, senior Ladder coach and certified personal trainer.

“It’s about building a body that moves well, stays balanced, and doesn’t fall apart when you carry all your groceries in one trip.”

Short on time? You can hit all the major muscle groups with Barrett's seven-move dumbbell workout, below.

How to do the full-body dumbbell workout

Complete three sets of 10-12 repetitions for each exercise before moving onto the next. Take a 30-60 second rest in between each set.

1. Cossack squat
2. Squat jack
3. Lunge to shoulder tap
4. Suitcase squat
5. Bent over lateral raise to delt raise
6. Leg raise
7. Russian twist

Some moves require dumbbells, while others use only your bodyweight, so keep your weights nearby.

If you're looking for a new pair, see our guide to the best adjustable dumbbells.

1. Cossack squat

Sets: 3 Reps: 10-12

• Stand in a wide stance, toes slightly turned out and core engaged. You can hold a dumbbell at your chest or perform this move without weights.
• Shift your weight to one side, squatting as low as possible while keeping the other leg straight, toes pointing upward.
• Keep your chest up and shoulders back to avoid rounding your back.
• Drive through the heel of the bent leg to return to the starting position.
• Repeat on the opposite side.

2. Squat jack

Sets: 3 Reps: 10-12

• Start standing with feet together, holding dumbbells at your sides or on your shoulders.
• Jump your feet out into a wide squat, keeping your chest up and knees and toes pointing outward.
• Push through your heels to jump back to the starting position.
• Land softly to reduce the impact on your joints. Maintain a steady pace for endurance and control.

3. Lunge to shoulder tap

Sets: 3 Reps: 10-12

• Stand tall with dumbbells by your sides.
• Step one foot back into a lunge, keeping your front knee aligned with your ankle.
• Lower your back knee toward the floor, keeping your chest up.
• Bend at your elbows and bring the dumbbells up to tap your shoulders, then return them to your sides.
• Push through your front heel to return to the starting position.
• Complete all the repetitions on one side then repeat on the other.

4. Suitcase squat

Sets: 3 Reps: 10-12

• Stand with feet hip-width apart, holding dumbbells by your sides.
• Lower into a squat by pushing your hips back and down.
• Keep your chest up and shoulders back, resisting the pull of the weights.
• Maintain even weight distribution through both feet.
• Push through your heels to return to a standing position.

5. Bent over lateral raise to delt raise

Sets: 3 Reps: 10-12

• Stand holding dumbbells by your sides (you may need lighter weights for this move).
• Hinge at the hips to bend forward, keeping your back flat, chest up and shoulders back.
• Raise the dumbbells out to the sides to shoulder height, then lower with control.
• Raise the dumbbells behind you, extending your arms to shoulder height for the delt raise.
• Lower with control. That’s one repetition.

6. Leg raise

Sets: 3 Reps: 10-12

• Lie on your back, legs straight and arms by your sides or under your hips for support.
• Press your lower back into the floor to engage your core.
• Slowly lift both legs upward, keeping them straight.
• Raise your hips slightly off the ground at the top, pausing at the top and squeezing your abs.
• Lower your legs slowly with control, and without touching the floor to maintain tension in your core, repeat.

7. Russian twist

Sets: 3 Reps: 10-12

• Sit with your knees bent and feet flat on the floor, leaning back slightly.
• Hold a dumbbell or clasp your hands together in front of you.
• Rotate your torso side to side, tapping the floor beside your hip.