One of the downsides of exercising at home is having a limited selection of dumbbells. Unless you buy an entire dumbbell rack, own a barbell with multiple weight or have access to expensive adjustable weights, weight selection will be limited to lighter weights or even water bottles. Although lifting heavy is crucial for muscle hypertrophy, getting a good workout for improving muscular endurance is possible with just lighter weights. Another advantage of lifting lighter weights is that you can perform for more reps, subjecting the muscle to more time under tension to stimulate muscle fatigue.
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Aside from these benefits, exercising with lighter weights at home without a trainer is overall safer than attempting to lift heavy weights on your own, decreasing the risk of injury. These weights can also be a great addition to regular cardio exercises, making the workouts feel more challenging and adding some variety to bodyweight exercises. Light weights are also far cheaper and more easily available than heavier weights, plus they can be easily substituted by water bottles and other household items.
If you want to spice up your routine or just want to challenge your endurance, feel free to try some of these recommended workouts. Keep in mind most of these routines are focused on endurance, this type of training should be combined with regular strength training and progressive overload to get the most benefits possible.
Cardio and sculpt workouts
- Full Body Dumbbell workout by Juice and Toya
Strength training moves and fast paced reps will help to increase your heartrate. In this workout, the short intervals and constant position change will promote fatigue and challenge your endurance. If you're not too confident on your form for traditional strength training, practicing these exercises with lighter weights is a great way to practice.
Difficulty level: Upper beginner. Modifications available, low impact.
Equipment: Light weights and exercise mat.
- Full Body Sculpt by MadFit
Short on time? This apartment friendly, low impact sculpt workout targets the entire body with short bursts of cardio included. With short rests and quick transitions between exercises, the steady movement will keep your heart active. The trainer gives instructions during the entire workout, so keep your volume up to listen for modifications and form cues.
Difficulty level: Upper beginner. Modifications mentioned by trainer, mostly low impact.
Equipment: Light weights and exercise mat.
- Standing Dumbbell Tabata Workout by Olivia Lawson
Tabata is an interval style of training used to train cardio endurance, with bursts of intense movement followed by short rest periods. Pairing up this training style with light dumbbells is a way to increase intensity while keeping the exercises low impact. All exercises are done fully standing, being a good choice for those who can not perform floor work.
Difficulty: Beginner friendly. All low impact.
Equipment: Light weights.
- Cardio + Bottles Workout by Pamela Reif
This short but sweaty cardio workout is an effective way to get your sweat on your the go. With a great soundtrack and fast paced, intense moves, your heart will be pumping for the entire ten minute workout. Pamela herself does the entire workout with water bottles and standing, showing the versatility of this routine.
Difficulty: Upper beginner, all standing. No modifications.
Equipment: Light weights or water bottles.
- Cardio and Abs Sweat AMRAP by Sydney Cummings
The AMRAP (As Many Reps As Possible) methodology is mostly used in CrossFit and functional training, its main goal is training cardio and muscular endurance. In this routine, the light weights are used to increase resistance during core exercises, aiding the activation of deep core muscles. Bodyweight cardio exercises that require core engagement are also very present in this workout, making it an excellent choice to test your core muscles strength and endurance.
Difficulty: Intermediate. Mostly no jumping.
Equipment: Light weights and exercise mat.
- Taebo Body Shape by Billy Blanks
In this strength training inspired routine, instructor Billy pairs the usual Taebo postures with upper body exercises like shoulder presses and kickbacks to achieve a full body workout. And don't worry, dumbbell punches are also very present in this fun routine.
Difficulty: Beginner friendly. All low impact.
Equipment: Light dumbbells.
- All Standing Cardio X HIIT by Fitness Kaykay
Don't get mislead by the all standing in the title, this workout can get really intense. By having interesting variations of bodyweight moves with the added resistance of the dumbbells, this routine will test your endurance, balance and coordination with constant position changes. And if you want more light dumbbell workouts, Kaykay has an entire playlist here.
Difficulty: Intermediate. High impact, easier modifications for some exercises are provided.
Equipment: Light dumbbells.
- Full Body Workout with Light Weights by PS Fit
Difficulty: All levels. Low impact, modifications are provided.
Equipment: Light dumbbell and exercise mat.
- Constant Cardio at Home by Caroline Girvan
This low impact, no jumping workout might be the most difficult workout on this list. With no specific rest in between exercises, every move is intense and different in this workout. Switching from simple but intense bodyweight moves to basic strength moves with light dumbbells has never felt harder.
Difficulty: Intermediate to advanced. All low impact, no rest between exercises.
Equipment: Light dumbbells and exercise mat.
Barre and dance
- 80s Dance x Dumbbells Workout by Mike and Sophie
Move your body and train your endurance to some of the greatest hits from the 80s. With simple moves and clear editing, this easy to follow workout is a great choice if you're not much of a dancer. The circuit format also gives more time to get the moves right, making this a peak choice for fitness novices.
Difficulty: Beginner friendly. All low impact. Equipment: Light dumbbells.
- Warrior Sculpt Full Body Workout by Emkfit
While this workout might not be a traditional dance workout, exercises are choreographed to the beat of the songs. Divided in segments targeting the upper, lower and full body; prepare to keep moving the entire time. Keeping your arms active with the dumbbells is definitely the most challenging part of this routine.
Difficulty: Upper beginner. All low impact.
Equipment: Light dumbbells.
- Standing Barre Workout with Light Weights by FitLara Barre and Pilates
This fast paced barre session to the beat will challenge your coordination and stability. Seamlessly blending the graceful bodyweight barre moves with controlled arm movement, instructor Lara guides you through the entire workout.
Difficulty:Upper beginner. All low impact.
Equipment: Light dumbbells.
- Belly Dance with Weights by BellyFit by Leilah
This unique fusion combines belly dance movements while performing upper body exercises with dumbbells. Your core will be activated by performing hip isolation drills, with the simple arm exercises helping to focus more on the hips. With non stop choreography, this video is challenging even for belly dance enthusiasts.
Difficulty: Upper beginner to intermediate.
Equipment: Light dumbbells and optional hip scarf.
- Ballet Sculpt by Coach Kel
Blending ballet with sculpt movements, this workout targets the full entire body. Including a mat segment and a barre segment with the help of a chair, the sequence of moves flows beautifully. Though this workout is fully low impact, your muscular endurance, balance and core strength will be challenged by the complex sequence.
Difficulty: Upper beginner to intermediate. All low impact.
Equipment: Light dumbbells, exercise mat and a sturdy chair.
Walking workouts
- 2 Mile Fast Walk at Home by Grow with Jo
One of my all time favorites from Jo's channel, you'll certainly feel the difference of doing a walking workout with weights. The simple moves and clear editing makes this workoout look easy, but do not underestimate the burn you'll feel while holding the dumbbells for almos the entire workout.
Difficulty: Beginner friendly. All low impact.
Equipment: Light dumbbells.
- 5000 Steps Full Body Walking Workout by Fit & Fab
Though the main goal being getting as many steps as possible, holding light weights will challenge your upper body as well. If you struggle to get your daily steps in, this workout is a convenient way to do your walk completely indoors. With varied moves and fun music, you won't get bored easily.
Difficulty: Beginner friendly. All low impact.
Equipment: Light dumbbells.
- Walking Workout with Light Weights by Penny Barnshaw
Aim for 3000 steps with this fun indoor walk. Combining staple upper body exercises with marching in place, this workout is a fast and effective way to increase your daily step count. Your arms will be challenged too by constant exercises while holding the dumbbells.
Difficulty: Upper beginner. All low impact.
Equipment: Light dumbbells.
Pilates and mobility
- Beginner Pilates with Weights by Flow with Mira
This beginner friendly, full body flow is especially crafted for beginners and showcases the basic principles of Pilates. Emphasizing on core control and muscle connection, instructor Mira will guide you through the entire workout, with clear cues and easy to follow instructions.
Difficulty: Beginner friendly. All low impact.
Equipment: Light dumbbells and exercise mat.
- Reformer on the Mat Full Body Workout by Pilates Body Raven
Get a in studio Pilates experience at home with just your dumbbells and a mat. A short yet challenging flow targeting the full body, this workout is far more challenging than it looks. With the light dumbbells acting as a substitute for the reformer straps, core activation is important to keep control of the moves.
Difficulty: Upper beginner to intermediate. All low impact.
Equipment: Light dumbbells and exercise mat.
- Pilates x Mobility Workout by Marie Steffen
With exercises inspired by Pilates and mobility training, this routine is great for stretching your muscles and improving your flexibility and stability. Aided by light weights to add resistance to the upper body and core movements, feel revitalized by this low impact routine.
Difficulty: Upper beginner. All low impact.
Equipment: Light dumbbell and exercise mat.
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