You want to burn fat and build muscles, but you don’t have the time to go to the gym. Don’t fret, because all you need are a pair of dumbbells. Exercising with your adjustable dumbbell 50 lbs twice or thrice a week is enough, according to body builders and trainers. More than that will lead to fatigue, and you will not be able to continue the exercise program. You have to give the body enough time, 2-3 days rest between workouts for the best benefit. Usually, it takes approximately 45 minutes only to complete a dumbbell workout. Check out this excellent dumbbell workout for fat burn and muscle building:
Most effective dumbbell workout for fat burn and muscle building
Some things to remember before you workout
Before you get started on your dumbbell workout for fat burn and muscle building, you should consider these few important tips:
- Rest only for approximately 30 seconds between your exercises. This will make the workout quite intense and effective, helping you in your dumbbell weight loss and muscle building program. You will find your hypertrophy will increase and you will become lean in no time at all.
- As mentioned earlier, you have to let your body rest between your workouts as the circuit will take into use all the muscles from your body. You should schedule your workouts for alternate days, or even more than that, so that you body is rested enough.
- Use medium weights when you start, and don’t worry if the weight feels awkward. Choose the weight such that it doesn’t hamper your movement i.e it should not be extremely heavy.
- Stop only for 2-3 minutes between every set of exercise.
The warm-ups
Do a few warm-up exercises to get started. Do some jump squats and planks without weights. Then with your dumbbells, from a standing position raise the dumbbells to your shoulders and repeat 10 times. Reverse flyes are great warmup exercises too. Do them 10 times too.
Exercise 1 (25 reps)
The first exercise in your dumbbell workout for fat burn and muscle building program is the stationary lunge. Stand with upright torso, holding the dumbbells by the side of your body. Place your right foot forward. The right foot should make a 90 degree angle to the ground, as you lower into your lunge. Move your dumbbells up to your shoulders, with the palms facing inside and elbows close to your side. Then press up to standing position, lowering the dumbbells to the starting position. After 25 reps, do the same on the other side. This exercise in your dumbbell workout for fat burn and muscle building is very effective, and helps to gently ease into your dumbbell weight loss and muscle building program.
Exercise 2 (25 reps)
Holding the dumbbells at arm’s length at the side of your body, stand with your feet approx shoulder width away. Keeping the back straight, lower the dumbbells toward your feet. You will feel your hamstrings stretch. After you lower the dumbbells beyond the knee, extend your core and hips till you reach the starting stance.
Exercise 3 (25 reps)
This full body dumbbell workout for weight loss 2018 will work every part of your body, including the shoulders. Do the shoulder press – start by standing with your feet slightly wider than shoulder width. Hold the dumbbells in front of your hips, with your palms facing towards your body. Go down into a squat with the dumbbells touching the ground. Curl dumbbells up to your shoulders and straighten your legs.
Raise you arms up to your shoulders again, so that your forearms and triceps form 90 degree angle, palms facing the front. While doing this you have to press the dumbbells over your head, without locking your arms. Reverse the movement to return to your starting position.
Exercise 4 (25 reps)
Again, stand in the starting stance for dumbbell workout for fat burn and muscle building, keeping your feet shoulder-width apart. Fat and cellulite in your thighs is unsightly and tough to get rid of. With this exercise, you will be able to sculpt your thighs, losing any extra weight.
Holding the dumbbells in front of your hips, with your palms facing your legs. Go down into a squat, till your thighs are parallel to the floor, and bringing the weights up to your shoulders. Your elbows should point out and up. Straighten your legs and lower the dumbbells to your starting position.
Exercise 5 (15-25 reps)
The starting position is split squat with right leg in front, palms facing inwards, dumbbells by the side of your body. Lowering into lunge, till right knee forms 90 degrees with the floor and curl the dumbbells up to your shoulders. Keep your core tight and extend your arms to form the ‘T’ position, and rotate your torso to your right. Then pull your arms back into the start position, while rotating your torso from the back to the front. Straighten the legs to stand. This full body dumbbell workout for weight loss 2018 will show how can dumbbells help in losing weight.
Exercise 6 (25 reps)
While sitting on a bench, hold your weights and raise them just above the shoulders. Then push them upward, and lock your elbow while extending the triceps. After holding the weights above the shoulders for ½ second, lower them to starting position. This exercise in the dumbbell workout for fat burn and muscle building is very effective for your shoulders and abs.
Exercise 7 (25 reps)
Lie on a bench with your dumbbells. Making a 90 degree angle at your elbow, bring the weights towards the chest. Then push the weights from the body, using the triceps and pectorals. Bring the weights down slowly after holding the weights up for about a second.
Working out with dumbbells is a fast and effective way to lose weight and build up your muscles. Start with light weights, according to the comfort level, then increase the weight gradually. Before starting these exercises at home, it’s best to consult a trainer and learn the basics so that you don’t end up damaging your body.
