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Dumbbell weight loss workout [2022] 💥

Dumbbell weight loss workout


Bodyweight cardio is just as important as weight training. My full-body dumbbell weight loss workout program here can help you lose weight in no time. Do dumbbell weight loss exercises and you will need more energy to do the exercises. Your body will use stored fats to fuel your workouts if you consume fewer calories. It will also help you lose weight over time. This article will share the top dumbbell exercises that help you lose weight, regardless of whether you are a male or a female.


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These dumbbell exercises should be performed at your highest heart rate, with a shorter rest period between sets. Diet is just as important (I'd say even more) to dumbbell weight reduction workouts or any other exercise. This post will discuss it more in detail. Natural weight loss supplements can be used to speed up your weight loss journey.

1. Dumbbell Push Press


The Dumbbell Push Press increases stamina, strength, and helps to burn a lot of calories. It is able to work on multiple muscles simultaneously, including quads, gluteus and gluteus as well as the shoulders, arms, and hamstring. A great workout to lose weight fast.

How perform:
  • With your palms facing one another, stand in a hip-width position and hold a dumbbell in each of your hands. This is the starting position.
  • Half squat while bending your hips and knees. Then, explosively push your legs up as you push the dumbbells towards the ceiling.
  • Slowly lower the dumbbells back to their original position. This is one complete rep. Rest for 1 minute between sets.

2. Dumbbell Jump Squat


To lose weight, the squat jump can be one of your best fat-burning workouts. You can do this high-intensity exercise at home.

How perform:
  • Stand straight with your feet hip-width apart and a pair light dumbbells in each hand.
  • Keep your core tight, then jump explosively with your arms extended to your sides. Then slowly land on your feet for one more rep.
  • You can repeat this until you reach the desired repetitions. You can do as many sets as necessary with a 1-minute break between each set.

3. Dumbbell Squat


The dumbbell squat, which targets the quadriceps and hamstrings as well as glutes, is a classic lower body exercise. This variation can be done with light weights to achieve high reps. However, it can also replace squats and trap-bar deadlifts in any other workout.

How perform:
  • Standing straight with your feet together, place dumbbells in each hand at shoulder height.
  • Keep your core brace in place and squat until your thighs meet the ground.
  • For a second, hold the position and slowly return to standing. This is one rep. You can do as many sets or repetitions as you like, with a 1-minute break between each set.

4. Push-up to Renegade Row


You can do many fun exercises with dumbbells. You can also do more push-ups with dumbbells, such as pushups to the renegade row. Push-ups to renegade rows work on many muscles, including the arms, shoulders, chest, back, and chest. Push-up to renegade row with high intensity releases calories and helps you lose weight.

How perform:
  • Grab a pair hexagonal dumbbells and place your arms out in a plank position. Keep your back straight.
  • Do one push-up, then row left side to right. Repeat for one more rep. This exercise should be done in a controlled manner.
  • You can do as many sets or repetitions as you like with a 1-minute break between each set.

5. Dumbbell Straight Arm Crunches


Abdominal crunches help to strengthen your core muscles and flatten your stomach. This exercise can be enhanced by adding dumbbells to help you burn more calories and sweat faster.

How perform:
  • Holding a dumbbell in each of your hands, place your head on the back and bend your knees at an angle of 30-45 degrees. Your arms should be extended behind you. This is the starting position.
  • To complete one crunch, raise your arms and upper body. Throughout the movement, extend your arms.
  • You can do as many sets or repetitions as you like with a 1-minute break between each set.

6. Dumbbell Box Step-Up


Two pieces of equipment are required for the dumbbell step up: a sturdy box you can step on and two dumbbells. This is an advanced version of the regular box step up. Use heavier weights to make this move more difficult. For an extra challenge, you can hold the dumbbells in front rack position at your shoulders.

How perform:
  • Standing straight in a hip-width position, place a dumbbell across your shoulders in each hand. Keep your elbows bent and your palms in front of each other.
  • Now, place your right foot on top of the box and press your feet together to straighten your right leg.
  • Now, place your left foot on the box so that your right feet meet the box. Next, bend your right knee and step down onto the ground with your left foot.
  • You can repeat this motion by stepping up first with your left foot.
  • You can do as many sets or repetitions as you like with a 1-minute break between each set.

7. Dumbbell Russian Twist


The Russian twist is a core exercise that focuses primarily on the obliques. This will not only help you lose fat, but it also helps improve your balance. A great dumbbell weight loss workout for females.

How perform:
  • Place your feet on the ground, with your knees bent. Lean forward slightly so that your legs and upper body form a V shape.
  • Now, tighten your core and twist your trunk from side to side. While twisting, avoid allowing your legs to move too much. This exercise should be done slowly and in controlled movements.
  • You can do as many sets or repetitions as you like with a 1-minute break between each set.

8. Dumbbell Squat to Overhead Press


This is one of my favorite workouts for weight loss. These workouts are great because they target your core, glutes and back all at once.

How perform:
  • Holding dumbbells, stand in a hip-width position. Your hands should be at shoulder height. This is the starting position.
  • Now brace your core, and squat down. Bend your knees and hips. For a second, hold the position and then press through your heels to return to standing.
  • The dumbbells should be raised towards the ceiling so that your arms are extended above the ceiling. Slowly lower the dumbbells to the starting position.
  • You can do as many sets as you like and then rest for 1-2 minutes between each set.

9. Dumbbell Walking Lunges


The dumbbell walking lunge challenges balance and core muscles, as well as quads, glutes, hamstrings, and core muscles. Benefits: This exercise builds multiple muscle groups simultaneously, smaller steps will target quads better, while larger steps will target glutes better. It also improves core stability, hip flexibility, and complete body functionality.

How perform:
  • Standing straight up with one dumbbell in each of your hands, and your arms out in front of you, take a hip-width stance.
  • Keep your back straight, tighten your abdominal muscles and bend your right leg at 90 degrees. Your left leg should remain parallel to the ground.
  • Now, extend your left leg and step forward to place your feet in a standing position.
  • To complete one repetition, repeat the steps with your left foot. Throughout the exercise, keep the dumbbells close to your body.
  • You can do as many sets and repetitions as you like, with only a 1-2 minute break between each set.

10. Dumbbell Deadlift 2 Upright Row


How perform:
  • Standing straight, with your feet at your hips, hold a dumbbell in each of your hands with an overhand grip. Your arms are extended in front and your palms face your body.
  • Now, push your hips forward, bend your knees and lower the weight, while keeping your back flat. Do the traditional deadlift. For a second, hold the position and then return to standing.
  • The final step is to lift the dumbbells up toward your chin, keeping your elbows bent. Next, lower the dumbbells back to the original position. Throughout the entire movement, keep the dumbbells close by your body.
  • Suggested 10 Reps and 2 Sets with a 1-2 minute rest in between each set.

11. Dumbbell Plank


Another great workout to lose weight using dumbbells is the Dumbbell Plank Workout. Planks are a great way to lose belly fat. You can increase the challenge of planks by using dumbbells. This can help you burn more calories and speed up your weight loss.

How perform:
  • Pick up the dumbbells and get into a plank position resting on the dumbbells.
  • Keep your body straight from your head to your heel.
  • Lift your arms up one-by-one pulling them backward as in a rowing motion.

12. Dumbbell Thruster


With dumbbells, you can perform many exercises. The dumbbells can be used to help you reach your goals, whether you are looking for weight loss or muscle growth. The dumbbell thruster is a great dumbbell workout that helps you lose weight and burns calories.

How perform:
  • Standing straight in a hip-width position, place a dumbbell in each of your hands across your shoulders. Keep your elbows bent and your palms in front of you. This is the starting position.
  • Maintain a straight back and core, then squat with your hips and knees bent.
  • Next, stand tall and push your heels forward. Then press the dumbbells overhead until your arms extend fully. Next, lower the dumbbells back to the original position.
  • Suggested 10 Reps 2 Sets, with a 1-2 minute rest in between each set.

13. Bent Over Dumbbell Row


The dumbbell row, a variation on the bent over row, is an exercise that builds strength and muscle. You can vary the position of your dumbbells for your back muscles. To maximize the growth of your back muscles, try different angles and hand positions. Rows are an essential movement pattern that is important for strength and muscle growth. Find a style that you like and start to improve your rowing skills. You can do the dumbbell row during your upper body, back, pull, or full-body workouts.

How perform:
  • Straighten your shoulders and hold a pair dumbbells in each hand. Keep your palms facing the other.
  • To hinge forward, bend your hips and knees slightly. Keep your chest and back straight. Allow your arms to hang below your abs. This is the starting position.
  • Row the dumbbells to the sides, until they reach your chest. When you lift dumbbells, squeeze your shoulders.
  • Slowly return dumbbells to their original position.
  • Suggested 10 Reps 2 Sets, with a 1-2 minute rest in between each set.

14. Dumbbell Superman


Superman is a great exercise for all levels of fitness. This exercise targets your lower back, glutes and hamstrings as well as your abs. It can be used in conjunction with other core exercises like leg raises or situps, which mainly focus on your abdominal muscles at the front of the body. You may be wondering how to safely and properly do this to make sure you are targeting the correct muscles without causing injury.

How perform:
  • Grab a pair dumbbells in an overhand grip. Lie down on your stomach, with your arms extended forward and your legs extended backward. This is your starting position.
  • Now, raise both the dumbbells as well as your leg up simultaneously. For a second, hold the dumbbell at the top and then lower it back to the starting position. This exercise should be completed for at least 30 seconds

15. Dumbbell Swing (Single Arm)


A single-arm dumbbell swing increases power and explosiveness in the lower body, particularly the hips and lower back. This exercise is one of the best weight loss workouts and improves muscle strength and endurance in the shoulders.

How perform:
  • Standing straight, with your shoulders wide, hold a dumbbell in one hand and place it in your right hand in front of you hips. To hinge forward, bend your knees and place the dumbbell between you legs. This is the starting position.
  • Now, push your hips forward and thrust them forward. Then swing the dumbbell upwards until it reaches upper chest height. You can then return to the original position and continue the movement until you reach the desired number. During the movement, keep your back straight.
  • Suggested 10 Reps 2 Sets, with a 1-2 minute rest in between each set.

16. Dumbbell Man-Makers


CrossFit's Man Makers workout can be done with dumbbells to lose fat. This high-intensity dumbbell man maker exercise helps you lose weight and burns the most calories.

How perform:
  • Begin by standing shoulder width apart and holding a dumbbell in each of your hands with a neutral grip.
  • To complete one push-up, extend your arms and place your chest towards the floor.
  • Now, lift your right-arm dumbbell to the side so that it reaches shoulder height. Then lower it. Do the same with the opposite arm.
  • Recommended 6 Reps x 2 Sets: with at least a 1-2 minute break between each set.

17. Dumbbell Surrenders


Dumbbell Surrenders is a complete exercise for the entire body that targets many muscles, including the hamstring, glutes and quads. To make the exercise more effective and advanced, you can add dumbbells. Do not forget dumbbell surrenders! They are a great dumbbell workout that will help you burn calories and lose weight.

How perform:
  • With a neutral grip, stand on your knees and hold a dumbbell in each of your hands. Your arms should be extended to your sides. Your palms should face your body, and your back straighten. This is the starting position.
  • Move one step forward on your right foot, and lift the dumbbell to shoulder height.
  • Move your left foot forward so that your right foot is in front. Next, stand straight and press the dumbbells up toward the ceiling. Your arms will be extended to the sky. Slowly lower the dumbbells to your sides. This is one rep.
  • You can do as many sets as you like and then rest for 1-2 minutes between each set.

18. Dumbbell Lunge 2 Hammer Curl


Both lunges and hammer curls are excellent exercises for losing weight, or rather fat. Combined as a single workout, it also does a good job of doing your cardio. So you work on your leg muscles, biceps and forenames at the same time, but also on your condition.

How perform:
  • Standing straight in a hip-width position, hold a dumbbell in each of your hands with a neutral grip. Your arms should be extended to your sides, palms facing your body.
  • Keep your back straight, tighten your abdominal muscles and bend your right leg at 90 degrees. Your left leg should remain parallel to the ground.
  • The dumbbells should be rolled upward until they reach shoulder height. Slowly return to the original position.
  • To complete one rep, repeat the steps on the opposite side.
  • Suggested 8 Reps for 2 Sets with at least a 1-2 minute break between each set.

19. Dumbbell Toe Touch Crunches


It has been proven that building a strong body can reduce lower back pain and help reduce the likelihood of getting hurt in daily life. These exercises can help you improve your performance in sports such as tennis, boxing and football.

How perform:
  • Place a pair dumbbells on your chest and lie backwards. Straighten your legs, pointing your feet toward the ceiling. This is your starting position.
  • Now, raise your arms and torso until you reach the toes. Slowly lower your back to the lying position. This is it.
  • Suggested 10 Reps x 2 Sets, with a 1-2 minute rest in between each set.

20. Dumbbell Pushup 2 Triceps Kickback


The push ups train your chest muscles, the front part of your shoulder and your triceps and core. The kick back gives an extra boost to the triceps by making them work from a different angle. A good triceps workout always has a kickback exercise in it.

How perform:
  • Place a pair dumbbells in neutral grip on the mat.
  • Place your arms out in front of you and get into a high plank position. Keep your feet on the ground and your back straight.
  • Do a push-up, then lift your right arm off of the ground. Next, extend your elbow as far back as possible while keeping your elbow locked. Return to the original position.
  • Now, lift your right arm off of the ground. Next, extend your arms as far as possible and return to the high plank position. This is it.
  • Suggested 8 Reps for 2 Sets with at least a 1-2 minute break between each set.

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