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Workout For Fat Loss

Grab a Pair of Dumbbells, and Get Ready to Burn Fat With This 40-Minute HIIT Workout

Dec 11 2018

Diet plays a huge role in weight loss, but ACE-certified fitness trainer John Kersbergen told POPSUGAR that workouts that incorporate high-intensity intervals plus strength training are also part of the equation. HIIT workouts can help you burn fat and get leaner, and strength training will help you build muscle, which will improve your overall body composition.

Trainer and fitness expert Jillian Michaels agrees with combining HIIT and strength training to lose weight. She told POPSUGAR that HIIT "amps your calorie burn during the workout as well as your EPOC, or afterburn, and it accelerates how quickly you get more fit because of the intensified stress adaptation response." As for strength training, she added, "Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right."

There's no need to suffer for hours at the gym; John said, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. While you could spend money on a fitness trainer and a fancy gym, this effective workout is absolutely free, it takes just 42 minutes, and you can do it anywhere as long as you have a pair of dumbbells.

Fat-Loss Workout

Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds), but you may prefer to keep two sets on hand just in case you want to go lighter or heavier, depending on the exercise. Choose a dumbbell weight that allows you to perform all 12 reps without stopping.

Directions: After warming up for a few minutes with some jumping jacks, hip circles, and plank walkouts, follow the directions below. For each five-minute section, perform as many rounds of the two-move workout as you can until the five minutes are up. Push the pace as hard as you can, knowing you get to rest for one minute afterward. Then move on to the next five-minute section and so on until the 42 minutes are up. Turn up the music, and have fun!

0:00-5:00 Do 12 reps of each
High knee skips
Dumbbell thruster
5:01-6:00 Rest
6:01-11:00 Do 12 reps of each
Jump squat
Deadlift with front row
11:01-12:00 Rest
12:01-17:00 Do 12 reps of each
Plank jack
Alternating forward lunge with biceps curl
17:01-18:00 Rest
18:01-23:00 Do 12 reps of each
Lateral bunny hop
Dumbbell sumo squat
23:01-24:00 Rest
24:01-29:00 Do 12 reps of each
Burpee
Seated Russian twist
29:01-30:00 Rest
30:01-35:00 Do 12 reps of each
Squat jack
Plank with dumbbell row
35:01-36:00 Rest
36:01-41:00 Do 12 reps of each
High knees
Biceps curl and overhead press
41:01-42:00 Rest

Keep reading for details on how to do each move.

Image Source: Getty / tucko019

High-Knee Skips

  • Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
  • Switch legs, and keep skipping while pumping your arms, completing 12 skips.
Image Source: POPSUGAR Photography

Dumbbell Thruster

  • 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.
  • Do 12 dumbbell thrusters.
Image Source: POPSUGAR Studios

Jump Squat

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  • Do 12 reps.
Image Source: POPSUGAR Photography

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.
  • Complete 12 reps with proper form.
Image Source: POPSUGAR Photography

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Plank Jack

  • Begin in plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady, and don't let your booty rise toward the ceiling.
  • Do 12 plank jacks.
Image Source: POPSUGAR Studios

Alternating Forward Lunge With Biceps 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 biceps 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.
  • Now lunge forward with the left foot, and keep alternating for 12 reps total.
Image Source: POPSUGAR Photography

Lateral Bunny Hop

  • Stand with the feet together. Make a small jump to the right, then a small jump to the left, as if you are jumping over an invisible line. This counts as one rep.
  • Perform 12 reps (24 hops total).
  • Keep your legs as close together as possible, and swing your arms to help you jump.
Image Source: POPSUGAR Studios

Dumbbell Sumo Squat

  • Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • This completes one rep.
  • Complete 12 squats.
Image Source: POPSUGAR Photography

Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending your elbows and then straightening back to a plank.
  • Jump your feet forward to your hands, and come into a squat.
  • Do 12 burpees.
Image Source: POPSUGAR Studios

Seated Russian Twist

  • Holding one dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
  • Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging.
  • Inhale through centre, and rotate to the right. This completes one rep.
  • Complete 12 reps (24 twists total).
Image Source: POPSUGAR Studios

Squat Jack

  • Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
  • Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
  • This counts as one rep.
  • Keep going for 12 reps.
Image Source: POPSUGAR Photography

Plank With Dumbbell Row

  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • 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 to complete the rep.
  • Do 12 reps total (six rows per side).
Image Source: POPSUGAR Studios

High Knees

  • Beginning with the right knee, run in place while lifting your knees high to the level of your waist.
  • Engage your abs as the knees come up, and pump your arms to warm up your upper body.
  • Lifting the right and then the left knee counts as one rep. Perform 12 reps (24 total high knees).
Image Source: POPSUGAR Studios

Bicep Curl and Overhead Press

  • Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
  • Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
  • Keep going for a total of 12 reps.
Image Source: POPSUGAR Studios

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