If you have two light dumbbells and enough space to stand, you already have everything you need to improve your fitness and strength with this simple yet highly effective full-body workout. Designed by fitness trainer Mikala from FitByMik, this session is suitable for people of all fitness levels. Even if you don’t own dumbbells, you can still follow along and benefit from the workout. For reference, Mikala uses 8lb weights, while fellow trainer Sydney uses 10lb weights. If you have adjustable dumbbells, you can easily select the weight that feels right for each exercise.
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A Full-Body Workout That Builds Strength and Cardio
This workout strengthens muscles across the entire body while also boosting cardiovascular fitness. HIIT-style sections, performed to the beat of the music, help raise your heart rate and keep motivation high. In just 20 minutes, you get a well-rounded session that supports functional fitness.
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How the Standing Workout Is Structured
The routine combines strength and cardio exercises. Each movement is performed for 45 seconds, followed by 15 seconds of rest. During the cardio HIIT sections, exercises are timed to the rhythm of the music, making the session engaging and energetic.
Options for All Fitness Levels
Throughout the workout, Mikala demonstrates easier, low-impact versions of several exercises. Sydney shows more challenging variations, often including jumps. You can switch between the two options at any time—starting with the harder version and moving to the easier one if needed.
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Safe, Low-Impact, and Joint-Friendly
The workout is largely low-impact since it’s performed standing, with no need to get down on the floor. If jumping movements feel uncomfortable, simply follow Mikala’s standing alternatives to reduce impact and protect your joints.
Focus on Proper Form for Best Results
Regardless of fitness level, proper technique is key. Moving with control, engaging the right muscles, and maintaining good posture will help reduce injury risk. It’s always better to slow down and perform each exercise correctly rather than rush and lose form.
How to Progress After This Workout
Once this session starts to feel comfortable, you can increase the challenge by using heavier weights or trying longer standing workouts. A 30-minute dumbbell routine focused on functional fitness is a great next step to continue building strength and endurance.
