Toning, beginner’s, low-impact, total body weight training workout by SELF

Length: 24 min 23 sec

An interval-style dumbbell workout with five moves done over four rounds. The moves are done back to back to for 30 seconds each, and with a 75 second break between rounds.

Included Features

Warmup checkmark Equipment needed

Yoga mat (optional), dumbbells (required)


checkmark (limited)

Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx5 Fun Level happy facex3
Burn Level flamex3 Soreness Level ouchx3
Torture Level dying facex2 Ease of Following thumbs upx4

This is an excellent total body workout! The main workout is 15 minutes long, but with the addition of a thorough warm-up and a light cool-down, it totals at 25 minutes. It sounds short, but it really uses every second!

The moves will work your muscles pretty well, but as far as SELF’s workouts go, it’s not terribly torturous. I sweat like crazy, but my muscles didn’t burn too badly for all that. The intervals are only 30 seconds long, and when the moves need to be done on both sides, they’re only done for 15 seconds per side.

Those are really short intervals, so even if the moves burn–and a lot of them don’t–, you don’t have to suffer them for too long! That makes this workout great for beginners, but I think intermediate-level athletes will find it boring.

I gave this workout a 4 in following because, even though it’s a beginner workout, they don’t explain the form of the moves as much as they should. That being said, they’re really not hard moves, so even if you aren’t too familiar with them, you should be fine!

I love that this workout is all-inclusive. It is a fabulous total body workout that works as a standalone exercise, even though it’s less than 30 minutes long. You won’t have to do anything else!

Did you try this workout? Add your comments below!