If you have a pair of light dumbbells and enough room to stand comfortably, you already have everything needed to improve your overall fitness and muscle strength with this simple yet effective full-body routine. Designed by fitness trainer Mikala from FitByMik, this workout is suitable for all fitness levels and can be adapted easily, whether you’re just starting out or already experienced.
You don’t even need dumbbells to take part, as the workout still delivers results using bodyweight movements alone. For those who prefer added resistance, Mikala uses 8lb dumbbells, while fellow trainer Sydney opts for 10lb weights. If you own adjustable dumbbells, you can select the weight that feels right for each exercise.
Full-Body Strength With Cardio Benefits
Beyond building strength across the entire body, this session also improves cardiovascular fitness through energetic HIIT segments. These sections are performed in sync with music, making the workout more engaging and helping you maintain motivation throughout. In just 20 minutes, you get a balanced routine that supports functional movement and everyday strength.
How the Standing Workout Is Structured
The standing full-body routine blends strength exercises with cardio-focused moves. Each exercise is performed for 45 seconds, followed by a 15-second rest. During the HIIT portions, movements align with the beat of the music, creating a rhythm that keeps energy levels high and encourages consistent effort.
Options for Every Fitness Level
Throughout the session, Mikala demonstrates low-impact variations to make the workout accessible, while Sydney shows more challenging versions. You can switch between them as needed, starting with the advanced option and moving to the easier version if fatigue sets in. This flexibility makes the workout suitable for beginners and experienced exercisers alike.
Progressing Safely and Effectively
If you’re already comfortable with this routine, you can increase the challenge by using heavier weights or moving faster during the cardio intervals. No matter your level, maintaining proper form is essential to engage the correct muscles and reduce injury risk. The workout is mostly low-impact, with optional jumping moves that can be avoided by following the standing alternatives. As your confidence grows, exploring longer sessions or adding resistance can help you continue building strength and fitness.
