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Beginners Fat Burning Workout using Dumbbells

Type: Fat Burning Workout
This is one of nearly 400 different workouts that make up our
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If you’re looking to achieve a slender toned physique then this beginner’s fat burning workout using dumbbells is just what you need. Since the only piece of equipment required for this fat burning workout is a set of dumbbells then you have the choice of doing this workout either at home or in the gym.

As well as reducing overall body fat levels and developing lean toned muscle, this workout will also increase your core strength and put you well on your way to achieving a flat toned stomach. This is a total body workout requiring just 2 sessions a week, so even the busiest people have no excuses.

Improve Fitness & Drop Body Fat

This workout will burn body fat and condition you for muscular fitness to lay the foundations for the body of your dreams. This routine focuses on high repetition resistance exercises along with CV interval training to maximize results in as little time as possible. Using it will develop core stability and burn belly fat.

Time Saving Routine

This is a 2-day program designed to get your workout done as soon as possible. The dumbbell workout for toning and shaping is performed on day 1 and the cardiovascular (CV) session on day 2 is for getting rid of all that unwanted body fat. If you want the best results you need to do both days.

The dumbbell workout should be performed as a circuit. This keeps your pulse raised for increased fat burning. The circuit should be completed at least 3 times. Your CV session can be performed as you like, treadmill running, stationary cycling, elliptical trainer or rowing. Weather permitting you can even train outside, it’s your choice.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Workout A : Resistance training
Instructions:
  • Complete each circuit 3 times.
  • Perform exercises slowly to ensure that you are doing the move correctly with good posture.
  • Select a dumbbell weight that you feel comfortable doing 15 repetitions with. If you choose a weight that is too heavy then STOP grab a lower weight and begin the exercise again.
  • Rest for 90 seconds between triset.
  • Rest for 90 seconds between circuits.
Exercises: Show All | Hide All
1

Cardio

Interval
24 mins 
Fartlek Training: 1 minute of a low to moderate effort, 30 seconds of a high effort
 
Targets: 
Muscle Groups:
Cardio
None
 
Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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2

Specific Warm-up

3 sets
3 sets
3 sets
3 sets
Squat
5 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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3

Circuit 1 - Legs

3 sets
4 sets
3 sets
4 sets
Squat Jump, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The squat jump using dumbbells is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise helps to devel ...

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Squat, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdominals and core muscles get a good workout too. Using dumbbells makes it sl ...

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Squat
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before moving on to weig ...

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4

Compound Set 1 - Chest and Back

3 sets
4 sets
3 sets
4 sets
Bench Press, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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Bent Over Row, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Lower Back
Mid Back
 
Description: The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the whole lower and ...

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5

Circuit 1 Shoulders and Arms

3 sets
4 sets
3 sets
4 sets
Shoulder Press, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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Hammer Curl, Standing
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: The standing hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exercise whilst sta ...

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Tricep Extension, Dumbbell, Lying
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The lying dumbbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a pair of dumbbells with the hands, keeping the elbows stationary and extending the elbows to raise ...

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Lateral Raise, Dumbbell
12, 12, 10 reps 
 
Targets: 
Muscle Groups:
Mid Shoulders
Mid Back
Upper Shoulders
 
Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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6

Abs: Dynamic Leg Raises

Plank, Side Elbow, Leg Raise
30 secs 
Right elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

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Plank, Side Elbow, Leg Raise
30 secs 
Left elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

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Bicycle Crunch
25 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

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Crunch, Exercise Ball
130 secs 
  • 330 seconds = 5.5 minutes
  • Fully extend your torso over the ball and crunch your ribs towards your pelvis each and every rep
  •  
    Targets: 
    Muscle Groups:
    Abdominals
    Core
    Obliques
     
    Description: Performing the standard abdominal crunch on an exercise ball works the core abdominal muscles much harder. It promotes good technique and helps to improve core stability.

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    7

    Cool Down

    Steady Pace
    1 miles 
     
    Targets: 
    Muscle Groups:
    Cardio
    None
     
    Description: Steady pace training should be performed at a level 5, 6 or 7 intensity level for your chosen CV exercise type. If you are using steady pace as a recovery pace between high intensity intervals, then this should be performed a ...

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    Print Workout 

     Intensity Levels

    Level Intensity (Int) Goal Examples & Guide Lines
    5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
    6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
    7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
    8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
    9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
    10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

     Workout Saftey

    All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

    It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

    Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

    Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

     


     


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