12-Minute Home Dumbbell Workout: A Look Inside My Training in Japan

Finding time to train can be difficult when work and everyday responsibilities fill the day. My latest Fitness Guy video shares a look at a short home training session in Japan, using dumbbells and a small workout space.

The video runs for about 12 minutes and features dumbbell curls, alternating curls, push-ups and standing knee raises. It is a look at my own session, so use it for ideas and adapt the movements, weight and pace to your own experience.

Watch the workout here:
Watch the 12-minute home workout on YouTube

What you will see in the video

Two-arm dumbbell curls: Both arms work together during the curl. Choose a manageable weight and keep the movement controlled rather than swinging the dumbbells.

Alternating dumbbell curls: Working one arm at a time gives you a chance to pay attention to each repetition. There is no need to match my dumbbell weight or speed.

Push-ups: This bodyweight movement adds variety to the session. Choose a version that suits your current ability, and take a break when you need one.

Standing knee raises: These bring a standing movement into the workout. Make room around you and move at a comfortable pace.

A short session still needs a little preparation

Before starting, clear a space where you can move freely and place equipment where it will not get in the way. Give yourself time to warm up, check that adjustable dumbbell plates are secure, and keep water nearby.

The length of a video does not have to dictate your session. Pause it, rest longer or finish earlier if that works better for you. I want this video to offer a useful view of home training, rather than create pressure to copy every repetition.

Make training fit your day

One thing I enjoy about training at home is being able to use the space and time I already have. There is no journey to a gym, and I can start with a simple setup. That makes a short session a practical option on a busy day.

This video focuses on a few movements from my training. It is not a complete weekly programme or a promise of specific results. The aim is to share what I am doing and give you a starting point for thinking about your own routine.

Explore the products tagged on YouTube

You can also browse the products tagged on the video, including dumbbells, a yoga mat, gloves, training clothing and sunglasses. Check each retailer’s page for the exact model, size, current price, stock, delivery terms and any available discount before ordering. Tagged items may differ from the equipment or clothing shown in the workout.

Affiliate disclosure: I may earn a commission from qualifying purchases through eligible product links or tags. Orders and delivery are handled by the retailer.

Watch the full session and follow Fitness Guy

Open the video below to see the session and explore the tagged products. If you enjoy home workout content from Japan, subscribe to Fitness Guy on YouTube for more videos.

Watch the 12-minute home workout on YouTube

Which do you prefer for a short home session: dumbbell exercises, bodyweight movements or a combination? Share your thoughts in the comments.