Updated on October 13, 2022 There's a common misperception that if we
aren’t jumping around the room or moving fast on a bike or running path we just aren’t being efficient. But dumbbells are an accessible, easy way to get a great workout and burn fat along the way. Dumbells can be helpful because: Verywell / Ben Goldstein This workout is not your average strength training session. By multi-tasking your muscle use and incorporating some powerlifting, you will end up with 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 exercise the first time, working your way up to 12 reps. The weight of your dumbbells is relative to your strength, but after your eight reps, you should feel the muscles burning. You may want a few different sets of dumbbells so you have heavier weights for certain moves and lighter weights for others. 1
Verywell / Ben Goldstein Start in a plank position
with arms and legs long, hands shoulder-distance apart holding dumbbells.
Targets: Core, glutes, chest, arms, shoulders 2 Squat ThrusterVerywell / Ben Goldstein 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.
Targets: Shoulders, glutes, hamstrings 3 Forward Lunge Bicep CurlVerywell / Ben Goldstein 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.
Targets: Quads, hamstrings, glutes, biceps 4 Cross Behind Lunge Lateral CurlVerywell / Ben Goldstein Begin in a standing position with feet shoulder-width apart and dumbbells in hands alongside the legs.
Targets: Quads, glutes, back, shoulders 5 DeadliftVerywell / Ben Goldstein Begin in a standing position with your feet hip-distance apart and the dumbbells resting in front of your thighs.
Targets: Glutes, hamstrings 6 Renegade RowVerywell / Ben Goldstein Begin in a full plank position with the dumbbells in your hands, with your arms extended, while balancing on your toes (a kneeling variation is fine if you are not able to do a full plank).
Targets: Triceps, core, back 7 Plie V RaiseVerywell / Ben Goldstein Stand with the dumbbells in your hands, with your feet slightly wider than shoulder-width apart, toes turned out.
Targets: Glutes, back 8 Side-To-Side Squat and SwingVerywell / Ben Goldstein Start with feet slightly wider than hip-width apart, with a dumbbell in your right hand.
Targets: Chest, glutes, quads, hamstrings 9 SurrendersVerywell / Ben Goldstein Start in a kneeling position holding the dumbbells at your sides. Make sure you are kneeling on a cushioned surface or workout mat to protect your knees.
Targets: Glutes, quads, hamstrings, shoulders 10 Leg LoopVerywell / Ben Goldstein Start seated on a mat with your knees bent and your feet on the floor. Have a dumbbell nearby. Scoop out your core, lean back, and lift your legs into a tabletop position so they are parallel to the floor.
Targets: Core Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Chris
Freytag Thanks for your feedback! Can you lose belly fat by weights?Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.
What lifting exercise burns the most belly fat?The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Can I lose belly fat using dumbbells?A dumbbell workout is a strength training exercise that exclusively works on burning fat from the body, including belly fat, even after the workout hours.
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