You can use dumbbell exercises and workouts to transform your body in the shortest possible time.
In order to burn fat at the fastest possible rate with dumbbell weight training, you need to follow a few important principles.
Use the best exercises
If you want to burn body fat fast, isolation exercises like curls, kickbacks, push-ups, and lateral raises are the last thing you should be doing. Those exercises don’t recruit much muscle mass and therefore won’t raise your fat-burning metabolism.
To burn body fat, you need to use exercises that not only burn a ton of calories while you perform them, but will also keep your metabolism elevated for hours after your workout is over. This is how you burn more fat faster.
In addition to dumbbell exercises, you should also use bodyweight exercises. They’ll help you burn fat, build lean muscle, and don’t require any additional equipment, so there’s no reason not to include them.
Note: the abbreviation “DB” stands for dumbbell
lower body– DB Squat (suitcase, overhead, front, etc.)
– DB deadlift (one leg, RDL, etc.)
– DB swings (double, one-armed, etc.)
– Database steps
– DB Lunges (walking, reverse, lateral, crossed, etc.)
– DB Bulgarian split squats
– Jump Squats/Lunges
– Single leg squats
Upper Body Pushes
– DB floor press
– DB bench press (incline, flat)
– Standing DB Overhead Press
– DB push press
– Push-ups (walking, grasshopper, hindu, etc)
– Parallel bar dips
Upper Body Sweaters– Chin-ups (inches, neutral grip, with towels, etc)
– Ranks DB Renegade
– DB Rows (two points, underhand, neutral, etc.)
– DB Sweaters
– Inverted Rows
various exercises– DB Snatch (split boot)
– DB Clean and Press
– belching
– Squat thrusts
– DB Men Makers
Those exercises will burn a ton of calories while you perform them, and will also keep your metabolism elevated for up to 36 hours after completing the workout.
use circuits
This tip is simple, but very effective. You should perform exercises in a row with little or no rest in between. This is very effective for burning fat and allows you to complete your workout in much less time.
The best way to set up a circuit is to choose one exercise from each category above and perform them one after the other.
Use different rep ranges
To burn body fat, most people just do higher rep sets. This is a big mistake. Using higher reps (12+ reps) is very helpful, but you can also gain a lot with lower rep sets (3-8 reps).
One some days you should train with higher reps, and other days you should train with lower reps. You’ll be sure to train all your muscle fibers, build lean muscle, burn body fat, and also add variety to your workout by using different rep ranges.
Example of dumbbell weight training to lose fat fast
– Bulgarian DB Split Squats x 10 each leg
– Standing DB Overhead Press x 10
– Palms Up DB Row x 10 to each side
– 1 Arm DB Snatch x 5 on each side
Perform each exercise one after the other. You can do a total of three to six sets, or you can do as many circuits as possible in 15 to 30 minutes. Either method is very effective, however I prefer to run as many circuits as possible in a given period of time.
The next time you repeat that workout, complete more circuits in the same amount of time.