Top 10 Dumbbell Exercises for Fat Loss

1
Plank To Upright Row

Plank To Upright Row - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

Running burns fat. Boxing burns fat. Plyometrics burn fat. So can you grab your dumbbells and burn fat too? Yes you can.

Dumbbells are an accessible, easy way to get a great workout in and burn fat along the way. So often we are led to believe that if we aren’t jumping around the room or moving fast on a bike or running path we just aren’t being efficient.

The truth is that stressing your muscles creates a breakdown in muscle tissue which makes that muscle come back even stronger. Strength training burns fat not only while you work out, but after you work out. When you have more muscle density you burn more fat all the time; not just during the workout. After a good strength training session the body continues to burn for several hours. The Mayo Clinic puts it this way: 

“As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.”

This workout is not your average strength training session. By multi-tasking your muscle use and incorporating some power lifting, you will end up at a high calorie and fat burn, with a little cardio to boot. Most of the moves are multi-joint, multi-muscle and most of them are going to get your heart rate soaring.

Try eight reps of each the first time, working your way up to 12 reps. The weight of your dumbbells is relative to your strength, but remember that after your eight reps you should feel the muscles burning. You may want a couple different sets so you have heavier weights for certain moves and lighter weights for others.  

Plank to Upright Row

  1. Start in a plank position with arms and legs long, hands shoulder distance apart holding dumbbells.
  2. Walk or jump both feet outside your hands coming into a low squat like you're sitting back into a chair. Press your weight back onto your heels. Squeeze glutes and then come to standing.
  3. Pull dumbbells up slowly to chest height letting elbows point out to the sides as you lift dumbbells. Then release arms back down with control.

Targets: core, glutes, chest, arms, shoulders

2
Squat Thruster

Squat Thrusters - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
  2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

Targets: shoulders, glutes, hamstrings

3
Forward Lunge Bicep Curl

Forward Lunge Bicep Curl
Get Healthy U - Chris Freytag

  1. Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
  2. Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
  3. Repeat on the other side.

Targets: quads, hamstrings, glutes, biceps

4
Cross Behind Lunge Lateral Curl

Cross Behind Lunge Lateral Curl - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start standing tall with feet shoulder distance apart and dumbbells in hands alongside legs.
  2. Cross right foot behind left leg landing on the ball of back foot with both knees bent.
  3. Step right foot back to start position and lengthen arms out to your side with a slight bend in the elbow. Slowly lower arms back to side and repeat with left foot stepping back.

Targets: quads, glutes, back, shoulders

5
Deadlift

Deadlift - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start standing with feet hip distance apart and dumbbells resting in front of thighs.
  2. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.
  3. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.

Targets: glutes, hamstrings

6
Renegade Row

Renegade Row - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Begin in a full plank with dumbbells in hands, arms extended, and on toes. (kneeling variation is fine if you are not able to do a full plank) Engage your abdominals drawing the belly inward towards your spine.
  2. Pull right dumbbell up toward right hip bone keeping weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.

Targets: triceps, core, back

7
Plie' V Raise

Plie' V Raise - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Stand with dumbbells in hands and feet slightly wider than shoulder distance apart, toes turned out, and bend the knees lowering down into a deep plié.
  2. Squeeze glutes and straighten legs to come to standing. Tighten the abdomianls and lift your arms up and out forming a v-shape. Lower arms to return back to the starting.

Targets: glutes, back

8
Side-To-Side Squat and Swing

Side-To-Side Dumbbell Swing - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start with feet slightly wider than hip distance and dumbbell in right hand.
  2. Take a step out to the side with your right foot and sit back into a deep squat.
  3. Let the dumbbell swing back under the legs then up to chest height while jumping up switch the dumbbell to the other hand, and come into a side squat on the other side.

Targets: chest, glutes, quads, hamstrings

9
Surrenders

Surrenders - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start kneeling holding dumbbells at your sides.
  2. Step forward with one foot and stand all the way up while press the weights overhead.
  3. Kneel down one knee at a time returning the weights to your sides.  Repeat starting with the opposite leg.

Targets: glutes, quads, hamstrings, shoulders

10
Leg Loop

Leg Loop - This dumbbell workout is not your average strength training session. Get ready for a sweaty fat-burning session, with a little cardio to boot!
Get Healthy U - Chris Freytag

  1. Start seated on the mat with knees bent and feet on the floor and have a dumbbell nearby. Scoop out your core, lean back and lift legs into a tabletop position so they are parallel to the floor.
  2. Take a dumbbell into one hand. Drive the knee on the same side in towards the chest and extend the other leg long so you can loop the dumbbell under the bent knee through to the other hand. Once the dumbbell is through repeat on the other side.

Targets: core

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