Lose Weight & Get Strong In 30 Mins

Grab 2 sets of weights (one heavier and one lighter)- we are using 10lbs and 2-3lbs. You will need these during this 30 minute dumbbell home workout.

The structure of this workout is as follows:
0:04 Warm Up
4:59 Strength (bigger weights - 10lbs)
14:56 Conditioning (small weights 2-3lbs)
20:53 Cardio (no weights)
26:47 Cool Down

Take this workout at your pace. There is no race or proper tempo. Take your time and get the most out of each exercise! You've got this

Workout Stats:
Apple Watch Setting: Strength Training
Calories Burned: 255
Intensity Level: 10/10
Level of Fun: 10/10

Comment below whether you would consider this challenging workout Beginner, Intermediate, or Advanced and how you felt during this workout with the gals!

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

[ArlesiaGraceMcGowan]

All the women were different sizes and didn’t pretend like they were perfect. I loved it!

[foreverinlimbo]

I struggle, I slipped, I dropped a weight, and I had second thoughts....BUT I FINISHED IT!!! THANKS JO AND FRIENDS!!

[zuzu-ngnx]

I finished your 40min workout about an hour ago. Took a shower and I am laying in bed (it’s night time where I live). I have been doing your workouts for the past three days and let me tell you that my glutes are very sore!!! I actually signed up for the gym but I canceled one day later because your workouts work for me and it is freeee LOL. Thank you always for sharing your workouts 🧡

[estherboon]

Loved this one. The red head with the pink leggings is my spirit animal- loved her! Watching her struggle and push through kept me going. Thanks for this workout.

[WhatsInYourSkillet]

It’s funny watching each of u doing the warmups and the different “energies” y’all have individually and then when y’all come together. I feel the friendship literally thru the screen!

[martinakanzler]

Its honestly so refreshing to workout along side you (and your friends too of course) and Not be the only one to sweat and struggle. You are So incredebly real, honest and strong and to be quite Frank, my idol. Keep on being awesome please.

[michellemills]

I'm a 48 year old woman who absolutely loves your workouts! Sometimes I do 2 or 3 per day. Keep it up...you're making an awesome difference 👏 🙌 😎 💯💥

[booklove]

I did it! 🙌🏻 48-year-old here been working out with you religiously since end of July 2024. I’ve lost 10 pounds so far. Still way more to go, but that’s okay. I’m getting there, and best of all I feel good. Thank you so much for all your positive and motivational videos. You are making a difference in people’s lives. I can’t thank you enough.

[veronicajohnson]

I love your workouts and this one was the bomb. I was diagnosed with arthritis in my knees but since I have been working out with you I don't feel all that pain anymore. I can even bend down now. May God continue to anoint you in your calling!

[daniaskitchen]

I waited for the water break, but the water break never came lol

[thebetterbites]

Awesome workout! Just a thought when i saw this workout - During olden days, in India, farmers (like my grandparents), used to lift weights in the form of bundles of paddy, wheat, millets etc which were probably 10 times heavier than these weights and they lived upto the age of 94, very healthy, and never gained weight till this age (they ate normal home cooked Indian food, but in limited quantities). They passed away recently but continue to inspire me with their well discipled lifestyle.

[emateo]

I just had my first baby 3 months ago and all I can say is this is the most fun I’ve had getting back into shape. Thank you for making these videos and having such a positive attitude 💙

[blessed]

Love this! Never too old to work out!! I'm 51 and feeling 15 again. Love the background music it's so upbeat! Thankyou for what you do! You're an inspiration. From one Christian to another!

[toyang]

My first workout for 2025! 💖 Since I started doing GWJ Workouts in October 2024, I have since improved a lot and allowed myself to do other physical activities like walking, running, and playing badminton. I wouldn't have had the courage and confidence to dip my toes to other activities if I hadn't been consistent with these workouts! Thank you so much, Jo. Your videos has helped me a lot. Grateful to start my fitness journey this 2025 with you and this video! No matter how much I improve, GWJ workouts will always kick my butt and sweating buckets every time!!

[poetrybyciera]

I love doing the workouts with all three of y’all! Make me feel like I’m working out with my friends 😂 always great energy and lots of fun 💗can’t wait to do this one 😁

[Ahealinggirl]

The girls are back !!! Jojo your workouts have been a saving grace for me . I was diagnosed with pcos and just didn’t feel good about myself . Doing these workouts about 5 days a week just encourages me to keep going and take care of my body . Sometimes we don’t realize what our bodies can do but Jojo you helped me see that my body can do a lot and more ! Thank you so much for these videos

[MrsJilx]

Loved it! All three women were the three moods I go through in a workout. I’ve gained a total of about 60 pounds since birthing my 1, 4, 5 & 9 year old 😩! The red headed women is me in reality (it’s a struggle but we’re getting through it and giving our all). The woman in the left is a beast (look at her arms, I want them they’re perfectly toned!!) Jo always brings the joy and fun to the workout. Although I didn’t last the entire workout my husband is encouraging me to stick to something small around thirty minutes and just build consistency which I believe I will be able to do with your videos.

You’re a blessing to me Jo, thanks!

[ashleyallen]

Omg the squat pulses and arm flappers get me EVERYTIME.

Love the young lady fire red curls I love her whole vibe. Y’all was keepin the sweat going loved every moment. I had to put the weights down once y’all got to the weighted arm flappers.

[acacia]

I did a 10 min workout without pausing, something I haven't done in a looong time. I feel so good now, out of breath and drowning in sweat. I know 10 mins is like nothing to others but to me me its BIG. I have so much anxiety these days I haven't been outside on my daily walks for a long time avoiding people. So doing a 10 min workout at home today was big step for me and also a start to show myself that I CAN. I want to continue this on a daily basis. 20-30 mins just scare me away lol. 10 mins is great for now.

[Sandrilyonaify]

Great to see more dumbell workouts, we need those!