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Workout with dumbbells to lose weight: Want To Lose Weight? You Need These 5 Dumbbell Exercises

Here are few pieces of advice to get the best out of your dumbbell workouts.

David Stewart
Wednesday, February 7, 2018
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  • Week 2: Do exercises for 40sec, then do the supermove for 60sec. Why Using dumbbells for this back exercise will ensure that you get equal muscle development on both sides and gives you a big range of motion so you can concentrate on squeezing your shoulder blades together at the top of the move.

  • These exercises will cover your entire body so expect these movements to hit both your upper and lower body as well as your core. Muscles worked: legs, core, glutes, chest, arms, shoulders.

  • Bend your elbows and lower your chest down towards the floor.

  • Start in the normal press-up position but with your hands out wide. Photo 0 of 5.

Ditch unwanted belly fat in less than a month with our fitness plan

Renegade Row. Take the guesswork out of your workouts. View On One Page. Squat down and hold two dumbbells, with overhand grip, in front of your feet. But the sugars and processed carbs found in chocolate, cakes, biscuits and sodas should be avoided if you want to burn fat and not gain it.

If you're convinced, take on this Dumbbell Demolition workout from the program to get your heart pumping and your major muscle groups popping. After all, weight loss comes down to two guiding principles: calorie burn and lean muscle growth. Take the guesswork out of your workouts. Push yourself hard, getting in as many quality reps as you can! The dumbbell clean hits your quads, shoulders, arms and back in one move — ideal for a full-body burn if you're short on time and shorter on equipment. Now, on to your diet.

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Join 22, guys in over 98 countries are using FF30X to lose weight. Start in a standing position holding a weight in each hand. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Again, maintain flat feet on the floor and lower back contact with the bench. Dumbbells are easily stored, and you only need a small amount of space to perform dumbbell exercises.

Lean over making sure your back is flat and extend your left arm all the way down while holding the weight. Targets : Glutes, quads, hamstrings, shoulders. Looking for a workout program? At Oliva Clinics, Mrinal is the chief nutritionist. Wolfe had her first fitness article published in

The best approach to achieving that is to modify your diet and start exercising more. Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete two rounds of these 10 exercises for a minute workout or three rounds for a minute workout. Instead of using a sequence of exercises that target different muscle groups, this workout involves doing pairs of exercises that target the same muscle group. Stand with your chest up and core braced, holding a dumbbell in each hand. The elbows are bent and dumbbells are at shoulder height.

The Best Dumbbell Workout for Weight Loss

Once the weights are at the side of your head, squeeze your triceps to lift them back up to the starting position. You do not want to lose all the fat and still have a big belly which is why any good fat loss workout incorporates working your abdominal muscles. Now, take that back leg and swing it all the way forward into a forward lunge. The squat, one of the three kings of compound moves, is just as effective when done with a heavy dumbbell. All you need is a pair of dumbbells and some open floor space!

Related Articles. This can be as simple as doing the exercises without any weight or very light weights, or stretches focusing on the muscles you are going to challenge most in your session. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Today's Top Stories.

Bend at the hips and knees simultaneously to lower until your thighs are parallel with the floor, then straighten up. Each session will require you to complete a certain number of rounds — in this plan each workout is five rounds. Sprinkle a little bit of olympic weightlifting into your routine for a multidisciplinary fat-burn. Latest Fitness. Reverse the movement to return to the start position.

Bulgarian Split Squat: While holding dumbbells in your hands, place the instep of one of your feet on top of a bench. Dumbbflls workout is not your average strength training session. At Oliva Clinics, Mrinal is the chief nutritionist. Make sure you are kneeling on a cushioned surface or workout mat to protect your knees. J Hum Kinet. Need a proven health plan for Busy Moms?

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Kose this for eight seconds, rest for twelve seconds and then repeat this at least two more times. Muscles worked: chest, shoulders, triceps. Rear Deltoid Raise: Rear deltoid raises are another exercise focusing on the muscles you can never see. Your lower body has many active muscles that you use throughout the day.

Start standing with feet hip-distance apart and lower into a squat position by bending loee knees. Superset with 2A, moving between exercises with minimal to no rest, and resting 30 to 60 seconds between sets. Begin in a standing position with feet shoulder-width apart and dumbbells in hands alongside the legs. Push up explosively with your legs as you press the dumbbell overhead [B].

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 workout with dumbbells to lose weight. Here are the moves:. Dumbbells are easily stored, and you only need a small amount of space to perform dumbbell exercises. Need a workout program? Now that we know the gains of using dumbbells in weight losslet us read about top dumbbell workouts and find the one suited for you. Cardiovascular Exercises No fat loss workout is complete without some cardiovascular exercise. Start standing with feet hip-distance apart and lower into a squat position by bending the knees.

Alternating lunges with dumbbell lateral raise Wit dumbbell leg workout is a walking lunge variation. Wolfe had her first fitness article published in For that reason, the best dumbbell workout for weight loss is all about intensity and efficiency. Do this exercise at a fairly quick pace. How To Lose Weight with Dumbbells.

Dumbbell Exercises You Can Use To Lose Weight

Is a 5 kg dumbbell enough for weight loss? Get the app. Complete all your reps on one leg before switching to the other leg. Your body needs energy for your training so provide it with the proper fuel so you can go all out. Begin in a standing position with feet shoulder-width apart and dumbbells in hands alongside the legs.

Lie flat on your back on the floor with a dumbbell in one hand wlth raised straight above you. Adyar — Annanagar — Alwarpet — Sprinkle a little bit of olympic weightlifting into your routine for a multidisciplinary fat-burn. Share 5. Swing Lunge: The lunge on its own is a lower body powerhouse of an exercise.

Raise the weights out to the sides, leading with your elbows, until they reach shoulder height. J Hum Kinet. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. How Start in a press-up position, holding a dumbbell in each hand. Most experts agree that you don't necessarily need cardio to lose fat. Try eight reps of each exercise the first time, working your way up to 12 reps. Renegade Row.

Dumbbell Workout For Weight Loss

Most of the moves are multi-joint, multi-muscle and most of them are going to get your heart rate soaring. Lower Body Your lower body has many active muscles that you use throughout the day. Dumbells can be helpful because:. Ideal as a finisher, set a timer for a minute and see how many you can do. When it comes to weight loss, free weights can take you far.

You can even drop down to a lower weight mid-set if needed. Looking for a workout program? Complete all your workout with dumbbells to lose weight on one leg before switching to the other leg. Full body workouts are excellent because you are able to make the most out of muscle synthesis after each workout. Keep doing that with one leg before switching to the other. The squat thruster is a popular dumbbell chest workout that engages your shoulders, back, chest, glutes, and hamstrings. Muscles worked: chest, shoulders, triceps.

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Cross Behind Lunge Lateral Curl. Dumbbell Bottom-Loaded Squat 3B. Type workoht s to search. Push back off your back foot to return to the start. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. When following this training plan breakfast is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime. Skip to content.

Lean back so your torso is at about a degree angle dumnbells the floor [A]. Take the guesswork out of your workouts. This variation of the lunge is similar to the forward lunge, except, instead of stepping forward with each rep, it requires taking a step backwards. Stand with the dumbbells in your hands, with your feet slightly wider than shoulder-width apart, toes turned out. But the sugars and processed carbs found in chocolate, cakes, biscuits and sodas should be avoided if you want to burn fat and not gain it.

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More From Building Muscle. Put another way, building muscle helps you lose more weight from fat. The nice vumbbells is there are so many exercises to mix and match that you can have a different workout every time. Too easy? That lean mass, or muscle, is your number-one modifiable factor in setting your basal metabolic rate, or the number of calories your body burns performing basic biological functions.

  • J Athl Train. Lower them slowly to return to the start.

  • It can help you burn body fat while building up the lean muscle mass with the right moves. Skip to content.

  • Pace yourself and make sure your form is good.

  • Dumbbell Push-Press 6. Hold it for a second and then lower back down.

Kadavanthara — One-arm Shoulder Presses: This exercise is similar to a regular shoulder press, but as the name implies, you are working only one arm at a time. Related: The best moves to build bigger biceps. Privacy Policy Terms.

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Make sure to draw the belly inward while pulling the dumbbell up toward your left and right hip bone alternatively. Most of workout with dumbbells to lose weight moves are multi-joint, multi-muscle and most of them are going to get your heart rate soaring. Slowly lift the dumbbell over your shoulders and keep your arms straight. Get 3 Free Workouts on Fitbod. Progression models in resistance training for healthy adults. Wolfe had her first fitness article published in This means you have the ability to improve your health and fitness in the comfort of your own home!

These workout with dumbbells to lose weight dumbbell exercises are great for building muscle, improving strength, and burning calories for weight loss. Perform eight to 12 repetitions of each exercise for each major muscle group. Ideal as a finisher, set a timer for a minute and see how many you can do. Article Sources. You can mix it up any way you like. Please check with the appropriate physician regarding health questions and concerns. Use a dumbbell amount that is challenging on your final two repetitions of each set.

The key for weight loss is to keep the reps high above 8 and the rest intervals short less than seconds. Record your reps to give yourself a target for next time. Too easy? J Hum Kinet. J Athl Train. Raise the weights out to the sides, leading with your elbows, until they reach shoulder height.

If Cardio and Dumbbells Hooked Up, This Fat-Burning Workout Would Be the Sweaty Result

Keeping your core braced, row your right hand up, leading with your elbow, then lower it back to the floor. We have a warning for you before you embark on this workout. Repeat on the other side. Do 40 seconds of each move, then take a second rest. J Athl Train.

  • Dumbbell workouts.

  • The second superset pairs a pushing motion chest presses on a flat benchwith a pulling motion dumbbell rows.

  • More Videos. Why Switching to a reverse grip provides a challenge to your biceps as you draw the weights in to your sides.

  • Push up explosively with your legs as you press the dumbbells overhead [C].

Muscles worked: shoulders, hamstring, lower back, glute, lats. Cardiovascular Exercises No fat loss workout is complete without some cardiovascular exercise. Start with a quick 5-minute warm-up followed with some cardio and stretching before the workouts — Squat Thruster The squat thruster is a popular dumbbell chest workout that engages your shoulders, back, chest, glutes, and hamstrings. Sign Up. Our team periodically reviews articles in order to ensure content quality. Next Post Next.

Reverse the movement and rotate all the way back dumbbwlls your right as far as you can [C]. Ok, bicep curls won't shed the flab around your midriff — we know that dumbbells but, if you do the right moves, you will burn fat and build some serious bulk. Keeping a slight bend in your elbows, lower the weights to the sides in an arc, then contract your pecs to raise them again. Free weight workouts. Do the prescribed number of repetitions of each exercise, resting as needed. J Appl Biomech. Set a timer for 8 minutes.

2. Dumbbell Goblet Squat

Complete all your reps on one side before going to the other side. Forward Lunge Bicep Curl. Set up with your feet wider than a normal press-up to help and make sure your back is in line with the rest of your body — no dropping, gents.

Stand tall with your feet hip-distance apart. Dumbvells Training Guide. FitBod can generate a workout for you or you can pick and choose the exercise that you want to do and create your own. How Stand tall with your chest up and core braced, holding a dumbbell in each hand. Get into a press-up position with your hands on the handles of two dumbbells.

Make sure you follow the form guide closely to maximise the benefit. Yes, Please No Thanks. Destroy stubborn fat with these diabolical 8-minute circuits. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor. Complete Training Guide.

Get 3 Free Workouts on Fitbod. Step back down with your left foot, concentrating on flexing dumbbepls hip and the knee of your right leg. View On One Page. With a creative writing degree under her belt, she spends her mornings lifting weights, her nights putting pen to paper, and eating too many snacks in between.

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Close-grip Chest Press: Even the most basic exercises like a chest press need a tweak to worlout them workout with dumbbells to lose weight bit more challenging. Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Tearing weights from the floor is hard to beat — for both upping testosterone and forging muscle — meaning it's just as effective with a pair of dumbbells, so you needn't wait for a barbell to free-up.

Sprinkle a little bit of olympic weightlifting into your routine for a multidisciplinary fat-burn. Squat down until your thighs are parallel to the floor, then straighten up while pressing the weights directly overhead. Bend your elbows and lower your body until your chest nearly touches the floor[B]. Begin in a standing position with feet shoulder-width apart and dumbbells in hands alongside the legs. Muscles worked: shoulders, triceps, delts, pecs.

Article Sources. Privacy Policy Terms. Please check with the appropriate physician regarding health questions and concerns. Get the app. Complete your dumbbell workouts two or three days a week to burn calories and increase your metabolism -- this, along with a healthy diet, will lead to your weight loss goals.

Repeat workout with dumbbells to lose weight aeight other side. Try using the Fitbod Appwhich will design your program based on your logged training data and goals. Row the dumbbells up to your sides, leading with your elbows. More Videos. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. For that reason, the best dumbbell workout for weight loss is all about intensity and efficiency.

1. Renegade Rows

Alternate sides. Type keyword s to search. Why This move targets your rear delts, while building stability through your shoulder region and rotator cuffs. Here are the moves:.

There are two guiding principles to create a calorie deficit for weight loss: the total calorie burnt and muscle growth. For example, studies have shown that weight training can decrease the risk of developing chronic diseases such as Type 2 Diabetes. The nice part is there are so many exercises to mix and match that you can have a different workout every time You also do not want to forget about proper nutrition. Make sure to draw the belly inward while pulling the dumbbell up toward your left and right hip bone alternatively. At Oliva Clinics, Mrinal is the chief nutritionist.

Buy Products. For example, dummbbells have shown that weight training can decrease the risk of developing chronic diseases such as Type 2 Diabetes. Dumbbell Bench Press 3A. Then, lower the weights down to your thigh before moving into squat position and repeating. Muscles worked: shoulders, triceps, delts, pecs. Stand with your feet shoulder-width apart and a weight in one hand with the palm facing in towards your head.

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Make sure you control the movement to get the maximum benefit. Hold a dumbbell with both hands next to your chest. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

The nice part is there are so many exercises to mix and match that you can have a different workout every time You also do not want to forget about proper nutrition. Thanks for your feedback! Dumbbell Swing. Our specialists will revert to answer all your queries.

Superset with 2A, moving between exercises with minimal to no rest, and resting 30 to 60 seconds between sets. The pictures displayed here are approved and authorized by few of dumbbellw actual clients, to be used for reference. Muscles worked: shoulders, hamstring, lower back, glute, lats. With your feet a little more than shoulder width apart, weights in your hands, abs tight, glutes squeezed and toes facing front, lower your body to the ground as far as you can while keeping your back straight and not allowing your knees to go beyond your toes.

Loe Next Start Slideshow. The latter is important because if you simply lose weight by eating less, lose weight will be losing muscle mass as well as fat, and this can decrease your metabolic rate. Reverse the movement to return to the start position. Each session will require you to complete a certain number of rounds — in this plan each workout is five rounds. Not only will this turbo-charge your fat-loss, it'll also offer greater mobility that will translate into other workouts, aswell as offsetting posture issues originating from a desk-bound job. More From Building Muscle.

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Now raise the dumbbells straight up so they are over your head. Join 22, guys in over 98 countries are using FF30X to lose weight. Bonus: You can do these dumbbell exercises at home. Place your back against a wall with your knees slightly bent, your shoulders back and your chest up.

Why Press-ups offer a safe and effective way of working your chest muscles hard, but only if you do them correctly. You may be workout with dumbbells to lose weight to find more information about this and similar content at piano. As you lunge, press the weights directly overhead, making sure they go up and not forwards. Your arms should be straight and your hands slightly beyond shoulder width. Reverse the movement and rotate all the way back to your right as far as you can [C].

Forward Lunge Bicep Types of exercise to lose weight. However, it is imperative dumbbbells you maintain proper form throughout this exercise or you will not be working the proper muscles and run the risk of hurting your back. Dumbells can be helpful because:. Keep your abs tights, your back flat and contract your glutes. But why not make it even better by incorporating weights? Plus, you can change around the weight or number of reps easily when using dumbbells for strength training.

How to do Rain's Ninja Assassin Workout

Complete Training Guide. Keep your shoulders and core tensed to support the dumbbell, and squat to a parallel level. Try 3 free workouts on Fitbod.

Pace yourself and make sure your form is good. Dumbbell Swing. These 17 dumbbell exercises are great for building muscle, improving strength, and burning calories for weight loss. Sex Singlehood Relationships Pride Outside.

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Dumbbell Side Lunge 5. Then, lower the weights down to your thigh before moving into squat position and repeating. How Leaning forwards at the hips with a weight in each hand, keep your back flat and bring the weights upwards as if you were spreading your wings, aiming to bring your shoulder blades together at the top of the move. We have a warning for you before you embark on this workout. Stand with your chest up and core braced, holding a dumbbell in each hand.

Skip to content. To do a chest press, hold the dumbbells above your chest with your palms facing out towards your feet. Versatile exercise — You can use dumbbells in loae exercises to focus on different muscle groups and gain strength while losing stubborn fat. Slowly lift one leg straight behind dumbells, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor. The best way to remember to do this exercise correctly is to push your hips back as if you want your butt to tap the top of a chair behind you. Keeping your core tensed throughout ensures that your abs will be screaming 20 seconds in, while your balance is tested throughout the whole set. For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

Sample Workout Using Dumbbells For Weight Loss

Strengthen your lower-body with exercises such as squats, lunges, deadlifts and calf raises, all while holding a dumbbell in each hand. Your arm should be at a ninety degree angle with your elbow and shoulder at the same level. Share on twitter.

Targets : Glutes, quads, hamstrings, shoulders. More From Wight Muscle. Go for rounds and try and beat your number each time. After all, weight loss comes down to two guiding principles: calorie burn and lean muscle growth. Dumbells can be helpful because: Stressing your muscles creates a breakdown in muscle tissue which makes that muscle come back even stronger. Weight Loss.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. We have a warning for you before you embark on this workout. Forward Lunge Bicep Curl. You should be posting your best scores yet.

1. Renegade Rows

Here is where you will really elevate your heart rate and push your body to the max. Aim to train with the dumbbells for 30 minutes to burn approximately calories if you weigh pounds or calories if you weigh pounds. Shoulder presses work your shoulders in the simplest way—you lift, you lower—plain and simple.

  • No, seriously, we're not joking. Push yourself hard, getting in as many quality reps as you can!

  • But what good are calories burned if they come from muscle?

  • Superset with 2B, moving between exercises with minimal to no rest, and resting 30 to 60 seconds between sets. Lie on your left side on the floor, your right foot in front of your left.

Share on facebook. Looking for a workout program? More From Building Muscle. Bonus: You can do these dumbbell exercises at worlout. Slowly lower them back to shoulder height and continue until all your reps and sets are done. Dumbbells are an accessible and easy way to build muscles while burning fat along the way. Be sure to hold one side of the weight it so it is vertical.

With over movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Subscribe to Newsletter Expert guide to flawless skin and nourished hair from our dermatologists! Lower the weights back down and continue with your set. How to Lose Weight Quickly in 2 Weeks?

Need a workout program? That lean mass, or muscle, is your number-one modifiable factor in setting your basal metabolic rate, or the number of calories your body burns performing basic biological functions. Starting from a lunge position, drive up into a jump, switching legs in the air and landing in a lunge on the other side. Forward Lunge Bicep Curl. Muscles worked: shoulders, hamstring, lower back, glute, lats. Repeat on the other side. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other.

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