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Fitness Workouts  Dumbbell Workouts (30 Minutes or Less)  Octopus

Difficulty: Time: Equipment:
Beginner 30 Minutes or Less Bodyweight
Dumbbell

Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 5 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary.

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Circuit #1:

Exercise: Work/Rest Ratio: Rounds:
Jumping Jack/Star Jump 30:30 5
Dumbbell Front Squat 30:30 5

Circuit #2:

Exercise: Work/Rest Ratio: Rounds:
Double Push Press 30:30 5
Double Bent-Over Row 30:30 5

Circuit #3:

Exercise: Work/Rest Ratio: Rounds:
Dumbbell Forward Lunge (Right) 30:30 5
Dumbbell Forward Lunge (Left) 30:30 5
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete three rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete eight rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF