It is common perception that low intensity workout means low results but it’s high time we change our pov and bear in mind that one chooses the exercise according to the outcome that one wants. If your goals are - sculpting lean muscle, enhancing mobility, and supporting long-term fitness then slow, controlled strength training is your answer. 

Tessa Reyes Benz, whose Instagram videos show how minimal-equipment workouts—often just a dumbbell set—can target your whole body without jumping, sprinting, or sweating buckets.

Her motto? "Slow, intentional reps. Small ranges. Big burn."

Whether you're easing back into fitness, managing joint issues, or just craving something gentler on the body, here’s how you can build a full-body routine using just dumbbells and a mat.

Related article: Full-Body Dumbbells Workout With UR.Life

1. Dumbbell Core Workout: Small Range, Strong Burn

Tessa’s core routines are all about stabilisation and control. Try seated Russian twists, dead bugs with dumbbells, or even slow bicycle crunches while holding a light weight. Focus on form over speed, you’ll be surprised how quickly your abs fire up.

Pro Tip: Hold a 2–5 kg dumbbell to add resistance during slow crunches. The goal is not exhaustion, but activation.

2. Leg Workout with Dumbbell: No Jumping Required

Forget jump squats and burpees. A low-intensity leg workout with dumbbell can be just as effective for toning thighs and glutes.

• Slow Goblet Squats: Keep tension in your legs and squeeze your glutes at the top.
• Reverse Lunges with Hold: Add a 3-second pause at the bottom to increase muscle activation.
• Dumbbell Deadlifts: Focus on your hamstrings and core stability.

These movements not only build strength, but also support knee and hip health, ideal for longevity.

Related article: Make Leg Day Fun: 5 Type Of Squats And What Muscles It Targets

3. Triceps Workout at Home with Dumbbells: Feel the Isolation

Tessa often showcases triceps-focused moves that are perfect for home setups:

• Overhead tricep extensions (seated or standing)
• Kickbacks with a hinge hold
• Lying skull crushers on a mat

All slow. All focused. No need to push your max reps, time under tension does the trick.

Related article: Tone and Strengthen Arms with This Dumbbell Workout

4. Full-Body Dumbbell Workouts at Home: Mindful and Minimal

One of the best things about Tessa’s method is how adaptable it is. You can build full-body flows like:

• 40 sec work / 20 sec rest per move
• 5–6 moves per circuit
• 2–3 rounds total

Combine lower-body, core, and upper-body moves with transitions that keep your heart rate gently elevated—perfect for low-impact conditioning.

Equipment Tip: A basic dumbbell set (1–5 kg) is enough. Add a yoga mat and optional resistance band to level up.

Why Low-Intensity Dumbbell Workouts Work:

• Joint-Friendly: Less strain on knees, wrists, and spine
• Sustainable: You can train consistently without burning out
• Efficient: Target multiple muscles with smart programming
• Mental Reset: Slower workouts help with mind-muscle connection and stress relief

Related article: A Guide to Safely Mastering Kettlebell Workouts

You don’t need a fancy gym setup or explosive HIIT to get stronger. As Tessa Reyes Benz proves, it’s all about intention, breath, and form. Whether you're just starting out, bouncing back from injury, or simply want a slower pace, low-intensity dumbbell workouts offer a powerful, accessible way to move your body every day. Start with what you have. Move with how you feel. Your strength will follow.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Kickstart Your Fitness with UR.Life Studios. We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions. 

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs. 

• Yoga
• Kickboxing
• Pool and Bollywood aerobics
• Pregnancy care workshops
• Customised physiotherapy 
• Spa
• Garden Cafe
• Women’s wellness program