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Beginners Fat Burning Workout using Dumbbells

 Type: Fat Burning Workout
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.

Summary:

Level : 
Beginner
 Length : 30 - 60 mins Routines : 2
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Workout A : Resistance training Bookmark and Share
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

Triset: Chest, Back & Shoulders
3 sets
Bench Press, Dumbbell
15 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
15 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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Shoulder Press, Dumbbell
15 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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2

Superset: Legs
3 sets
Squat, Dumbbell
15 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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Lunges, Dumbbell, Forward
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before progressing to u ...

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3 Bicycle Crunch
3 sets 
20 reps 
 
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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What are People Saying

NicksTieIsGay - Thanks for pointing that out. It's now been corrected.

 wrote at 4:24 PM on Tuesday, June 15, 2010  

spelled too* wrong

 wrote at 4:52 PM on Monday, June 14, 2010  

@Ryan4312 - do you have access to a gym? Stationary bike? Swimming pool? If not, I would suggest bundling up tight and powering through a jog outdoors if it isn't slick!

 wrote at 6:33 PM on Wednesday, December 23, 2009  

what can you do to manage the lack of Cv training....its way to cold to go outside, and i dont own a treadmil. Any ideas?

 wrote at 6:08 PM on Tuesday, December 22, 2009  

those are all really good exercises i use weekly and help me stay very fit and instead of a bosu ball just use a few pillows... it works!!!

 wrote at 1:14 PM on Thursday, October 29, 2009  

@thejollyro - these are typically included in home programs as it's extremely beneficial to have some basic pieces of equipment around if you are unable to join a gym. However, if you don't have these and are unable to purchase them, you can find some alternative movements within our exercise database.

 wrote at 6:30 PM on Thursday, September 24, 2009  

Why do all the home workouts not include weight machines but think you have exercise balls and medicine balls at your house.

 wrote at 3:21 PM on Wednesday, September 23, 2009  

Write something... has anyone tried full body fat loss workout

 wrote at 6:19 AM on Saturday, September 12, 2009  

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Beginner Summary
  • For complete beginners
  • Foundation for toning and fat loss
  • Introduction to weight training

Training Guide

Working Out:

  • Take short rests to keep heart rate up.
  • CV exercise is vital for fat burning.
  • Endurance training tones and burns fat.

Diet & Nutrition:

  • Cut your calorie intake by 500 calories.
  • Eat little and often. Every 2 to 3 hours.
  • Cut out processed foods.

Lifestyle:

  • Get at least 8 hours sleep per night.
  • Plan your workouts around your weekly routine.
  • Stress promotes fat storage.
   
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