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Dumbbell Workout For Weight Loss

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

Sep 27 2018

Most experts agree that you don't necessarily need cardio to lose fat. But they also agree that including a bit of cardio, specifically HIIT, can speed up fat-loss results. This workout is all over that!

We've included cardio bursts with full-body dumbbell exercises that build muscle but also keep the heart rate up. CrossFit coach Sefton Hirsch of Champlain Valley CrossFit told POPSUGAR, "I like these dumbbell exercises because you can get the legs involved." It was his idea to include the man maker burpee, so when you fall to the floor after this 20-minute workout, you have him to thank!

The Workout

Equipment needed: A jump rope (just pretend if you don't have one) and a set of medium-weight dumbbells

Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete two rounds of these 10 exercises for a 20-minute workout (or three rounds for a 30-minute workout). Do 40 seconds of each move, then take a 20-second rest. Push yourself hard, getting in as many quality reps as you can!

Workout
Jump rope (single or double unders)
Deadlift with front row
Jump rope
Dumbbell thruster
Jump rope
Surrender
Jump rope
Man maker
Jump rope
Alternating forward lunges with bicep curl

Keep reading for details on how to do each move.

Image Source: Getty / Mireya Acierto

Deadlift With Front Row

  • Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do as many reps as you can with quality form for 40 seconds, then take a 20-second rest. Get ready to jump rope for 40 seconds.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
  • Complete as many reps as you can with quality form for 40 seconds. Take a 20-second rest. Next up: jump rope for 40 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

Surrender

  • Stand holding weights in both hands just above your shoulders, with bent elbows, and bring your right knee to the ground.
  • Bring your left knee down so you are kneeling.
  • Lift your right foot up and place it in front of you. Bring your left foot forward as you stand up. This completes one rep.
  • Continue alternating legs for 40 seconds, then rest for 20 seconds. Get ready to jump rope for 40 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

Man Maker

  • Start with a wide stance, toes slightly pointed out.
  • Lower into a deep squat, grabbing your free weights with your hands.
  • Walk or jump your feet back into plank position. Optional: do a push-up.
  • From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
  • Jump your feet back in toward your hands, drop your hips toward the ground, and lift your chest.
  • In a squat, curl your weights into the chest, and stand.
  • Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
  • This completes one rep. Continue for 40 seconds, then rest for 20. Next up: jump rope for 40 seconds.
Image Source: POPSUGAR Photography

Alternating Forward Lunges With Bicep Curl

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a bicep curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
  • Keep alternating legs for 40 seconds. Take a 20-second rest.

Repeat for a total of two to three rounds.

Image Source: POPSUGAR Photography

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