Hey girl! Here is a great workout for when you’re short on time – all you need is 24 minutes and a pair of dumbbells.
24 Minute Full Body Workout
WARM-UP (4 min – bodyweight only): Do each for 1 min
- March in place with arm swings
- Hip circles + bodyweight squats
- Step-back reaches (reverse step with overhead reach)
- Lateral step taps + shoulder rolls
🔥 MAIN WORKOUT (24 min): Each block = 2 moves x 2 rounds (40 sec work / 20 sec rest). Minimal rest between blocks (30 sec max).
BLOCK 1 – Glute Activation + Cardio
- DB sumo squat to pulse
- Step-back power march
BLOCK 2 – Power & Stability
- DB Romanian deadlift
- Bodyweight squat jacks
BLOCK 3 – Quad + Glute Focus
- Goblet squat + calf raise
- Fast step touch + reach
BLOCK 4 – Hamstrings + Core
- Single-leg RDL (20 sec per side)
- Skater step + tap
BLOCK 5 – Glute Endurance
- DB glute bridge march
- Squat pulse + reach
BLOCK 6 – Finisher
- Squat to hinge combo
- Low-impact power knees
My ChatGPT prompt
If you liked this workout, here’s the prompt I used with ChatGPT. You can customize to get more options tailored to your goals or even ask for a week’s worth of workouts for a full plan.
Can you write me a 24 minute Zone 2 workout, lower body and cardio, combining body weight and dumbbells. Please do timed intervals HIIT style to maximize the 24 minute window. No burpees, lunges or push ups. Please the include warm up and cool down separately.
TEMPLATE
Can you write me a [XX] minute Zone 2 workout, [upper/lower or full body and/or cardio], [bodyweight only, dumbbells only OR combining body weight and dumbbells]. Please do timed intervals HIIT style to maximize the 24 minute window. [insert any injuries or restrictions here]. optional: Please the include warm up and cool down separately.
