20 Minute SWEATY Dumbbell Cardio Workout - Full Body at Home

Muscular endurance! Core stability! Stamina! Body awareness! Controlling of the dumbbell! Lots of energy! That’s what you’ll need for this workout! It’s all in this 20 minute dumbbell cardio workout!

The timer will be on for 30 seconds per exercise, with 4 exercises to build each giant set! There will be no specific rest period between each giant set so it is essentially 2 minutes of work!

This is not HIIT, this is moderate intensity cardio where your heart rate will be elevated for most of the workout! During HIIT, the heart rate is spiked throughout and this dumbbell cardio is more moderate level sustained throughout! This doesn’t mean any less intensity that HIIT though! It’s just as challenging just in a different way! Sweat throughout too! 😅

All you will need for this sweaty workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 6kg each!

There is no jumping in this workout as I don’t incorporate jumping with weight very often. However I do ‘hop’ back into the plank however you can simply step back into the plank if preferred!

Although this is with lighter weights, it is important to treat those dumbbells with respect! Control the dumbbells at all times!

SQUAT TO PRESS
SQUAT
SQUAT TO PRESS
SQUAT

SPRAWL
RENEGADE ROW
SPRAWL
RENEGADE ROW

REAR LUNGE TO SQUAT
LUNGE (same side)
REAR LUNGE TO SQUAT (switch)
LUNGE (same side)

HANDS TO FLOOR BURPEE
DEADSTOP PUSH UPS
HANDS TO FLOOR BURPEE
DEADSTOP PUSH UPS

SQUAT TO PRESS (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FRONTAL RAISE
SQUAT WALKS
FRONTAL RAISE
SQUAT WALKS

CURTSEY TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SUPINE ROW
CLOSE SQUATS
SUPINE ROW
CLOSE SQUATS

It is a challenge to pace the full 2 minutes but the 30 seconds changing movement becomes very welcomed!

Have fun and enjoy the sweat!

Cx

Join The Caroline Girvan Community

My Amazon Stores

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[beehanabihah]

Thank you pause button for being there when I need to catch my breath 😉 🙏 and Caroline, your free workout video is truly a gift for us in the fitness community!

[gracefilled]

Only YOU can make a 20 minute workout feel like a 40 minute workout!! Even pushing pause to catch my breath! THANK YOU, CAROLINE!!! I love these 20 minute workouts.

[nicolemarble]

This is my go to when I don't want to work out but can convince myself 20 minutes isn't long.

[stephanieholguin]

I’ve been working out for 10+ years 3 pregnancies included and this darn video gets me every single time!! I use 15 lb dumbells and it hurts! Caroline you are amazing and I miss you on YouTube!!!

[annblessed]

I just love ❤️ how my body is changing right before my eyes with this series. I’m developing abs y’all, and my arms more muscle. I’m also doing intermittent fasting between 16hr to 20 hrs. Caroline is a gift! Love from Germany 💕💕😘

[nehab]

caroline thx a lot im grateful for u and ur workouts they have changed my life completely after suffering body image issues for 5yrs now i am confident in my body and my love hate relationship with workout has changed into a extreme love relationship with workouts only because of you 2ys yrs ago i couldnt even do a knee push up now im here can do 1 complete push up never thought at 15 (my age) i could build a lifelong commitment with workouts thankyou caroline ur a elder sister to me and i am grateful for you I love you -🥰🥰🥰🥰🥰🥰

[matthewalmond]

I’m really looking forward to this workout! I think it’s going to be really interesting to use the dumbbells to get just the right cardio intensity! And I love the way the exercises are grouped into supersets! As well as being great cardio thus us going to be a brilliant full body workout! Have a great workout and a lovely Sunday everyone! Matthew

[manvi]

Looks like I'm gonna be a sweaty mess with this giant set style dumbbell cardio! The variety not only in exercises but also type of workouts amazes me everytime Caroline!
Loving these short but quite spiccyy sessions 💕

[sanamonster]

This seems so much fun, cant wait to do it! Hope everyone has a good Sunday!

[aurelieliot]

This advent calendar is so fun !! Caroline it amazes me how creative you are ! 🤩
The cardio complexes last week were challenging, and this new cardio workout seems to be a sweaty one too!
I’ve never done any cardio giant sets before. We are going to work hard ! 💪🏼

UPDATE: Never underestimate Caroline’s cardio workouts. They are not a little jog in the forest 😆 I’ve just done it and it was a BURNER !! My legs were on fire and I’m sweating like crazy 💦
I’m feeling amazing !

[fiorellamartino]

DAY 12... And here we are halfway... But how is it possible that with you time passes so quickly😮?? Of course, in good company this happens😁!
Caroline we love dumbells hiit/cardio! This one is fun, undoubtedly!
Thank you so much for this new cardio... I really love it as an alternative to your amazing hiit! Lovely Sunday everyone!!!

[aidandevine]

This has to be one of Caroline's most effective work outs. I am dead!

[dreamer]

Good morning everyone! I loved every second from this workout!!! I wasn't looking at the percentage bar. Sending much love from Greece!!!♥️♥️♥️🌲🌲🌲

[ThePartxX]

What a fun workout! I love how creative you get with every single one of your workouts! I can already tell this is gonna be another amazing session! 💪🏻🥰

[lisabrown]

Speechless!!! Absolutely brilliant!! You continue to amaze me, Caroline! Thanks so much for your ongoing kindness and hard work. I hope you feel as appreciated as you are :)

[thyiff]

Every once in a while I wake up before 6AM; and when I do, it’s for Caroline’s workouts. Priorities, I know. 😆💯 Thank you, Caroline!!!

[StreamTaylorsVersion]

I keep coming back to this one! The sweat level is crazy after just 20mins.!

[melinda]

🥵Huffing and puffing over here!🥵😅 How could you not feel AMAZING after that?!?!🤩 That was INTENSE! I am completely exhausted. My whole body was trembling by the end! Haha! The exercise choices were killer...loved it!!👊🏻 I went with the "heavier" (aka heavier of the light😆) dumbbells today and that definitely increased the workload and fatigue for me today. Glad I stuck with them!! My favorites were the burpee/deadstop pushups and the rear lunge to staggered squat/static lunge giant sets!🥰🥵 Just amazing Caroline. Such a great advent calendar! Thank you so much! See you all tomorrow!😊

[BarbaraDerksen]

Did this - love that I start when its dark and by the time I’m done the sun has risen and I’m ready for anything the day throws at me. You are like that for me, Caroline, you are a very welcoming, encouraging and inspiring beginning to each day! Blessings, Barb 🇨🇦

[reneegoldman]

I am LOVING the 20 minute workouts! These workouts are the perfect length of time for me to get a workout in and also extremely effective. Other shorter workouts by other trainers leave my body feeling dissatisfied, but not yours!! I also love that I can add on another 15-20 minute workout if I have time.