Full Body Fat Burning Workout – Introduction
Best Full Body Fat Burning Workout with Dumbbells
If you exercise at home, you can get a great workout using just your body weight.
With nothing more than calisthenics exercises like push-ups, pull-ups, lunges, squats, and planks, you can work virtually every muscle in your body.
Put those exercises into a timed circuit, and you can burn fat as you tone up, get stronger, and even build muscle.
But, while bodyweight exercises are undeniably useful and convenient, they have disadvantages too.
For example, bodyweight exercises aren’t always easy to scale up or down.
If you can’t do pull-ups, what can you do instead?
If bodyweight lunges no longer challenge your legs, what are your alternatives?
And what about progressive overload?
The main way to make bodyweight exercises harder is to do more reps, and as 20 reps become 30, 40, or even 50, that can be impractical and time-consuming.
The good news is that you can achieve the workout results you want at home with nothing more than a pair of adjustable dumbbells and an exercise bench.
And that includes building muscle, getting stronger AND getting ripped.
For less than the price of a 3-month gym membership, you can work out at home and sculpt the body of your dreams!
Why dumbbells are so beneficial
Dumbbells are so-called because, a few hundred years ago, they were originally used by English bell ringers who wanted to practice without disturbing their neighbors.
They were bells with the clacker removed hence the word dumbbell.
In this instance, dumb means making no sound.
Fast forward to the 19th and 20th centuries, and dumbbell training became popular within the sphere of physical culture – which is what the health and fitness industry used to be called.
A lot of old-school strongmen sold dumbbell training courses, including the most famous of them all – Eugene Sandow.
Sandow was the personal trainer to Prince Albert, the husband of Queen Victoria, as well as a vaudevillian stage performer.
So, history aside, what makes dumbbells so good to train with?
Let’s list the ways…!
Independent movement
Unlike a barbell, dumbbells allow you to move your limbs independently.
That means you’ll be able to identify and then fix left to right strength imbalances.
Training with a barbell, or more so machines, could disguise this issue.
Develop coordination
Coordination is your ability to move your limbs smoothly and accurately.
While some exercises use just one dumbbell, most use two.
Controlling two limbs at once will challenge your nervous system and improve your coordination as a result.
Easier on your joints
Many barbell and most machine exercises lock you into a very regimented movement pattern.
That’s not a problem if you have typical joints and average length limbs but could be an issue if you have a more unique bone structure.
Dumbbells are much more accommodating, and exercises that are uncomfortable with barbells can feel much better when done with dumbbells.
Space-saving
An Olympic barbell is typically seven feet long.
That means you’re going to need a lot of space for even a basic workout.
Dumbbells are much more compact, and you can work out in a smaller area.
And then, once you are finished, dumbbells are easier to store too.
Safety
While exercises like barbell bench presses and squats are great muscle builders, they can be dangerous too.
A failed rep could cause serious injury if you are crushed under a heavy weight.
With dumbbells, you can just drop the weights to the floor with much less risk.
This makes them ideal for home training and solo workouts.
Variety
Dumbbells allow you to train both arms at the same time, one arm at a time, or use an alternating arm action.
This adds a lot more variety to your workouts, especially compared to strength training with a barbell or machines.
Multi-use
Whatever you want to achieve, dumbbells can help.
They’re useful for building strength, increasing muscle size, and even burning fat.
Whatever you are training for, dumbbells can help.
The best full-body fat burning workout with dumbbells
This exercise uses tri-sets to burn fat, build or tone muscle, and develop your fitness.
A tri-set is three exercises performed back to back, like a mini circuit.
This workout features three tri-sets to work all of your major muscles in as little time as possible.
For the weight, choose a load that takes your muscles to failure within the specified repetition range.
For example, where the program calls for 12-15 reps, if you can’t do 12 reps, it’s too heavy, but if you can do more than 15, it’s too light.
Adjust your weights accordingly.
With that in mind, this workout is suitable for beginner, intermediate, and advanced exercisers.
Just alter the weights to match your fitness and strength.
If you ARE a beginner, you can do fewer sets per exercise, such as two instead of four, and rest a little longer between tri-sets.
Do this workout 2-3 times per week on non-consecutive days, e.g.,
- Sunday, Tuesday, and Thursday,
- Monday, Wednesday, and Friday, or
- Tuesday, Thursday, and Saturday.
AMRAP stands for As Many Reps As Possible.
Simply keep going until you are unable to do any more in good form.
Exercise descriptions
To get the most from this or any other workout, you must perform each exercise correctly.
This will not only keep the tension on the target muscles, but it will also take the stress off your joints, potentially lowering your risk of injury.
If in doubt, go light and slow until you have mastered the exercises.
1. Goblet squats
Your first exercise is for your quads, hamstrings, and glutes.
It will also elevate your heart rate and provides your core with a useful indirect workout too.
How to do it:
- Hold a single dumbbell in front of your chest, so your palms are turned upward. Brace your abs.
- Step out and into a shoulder-width stance.
- Push your hips back, bend your knees, and squat down until your thighs are parallel to the floor.
- Do not round your lower back.
- Stand back up and repeat.
2. Incline bench press
This exercise works your upper chest, shoulders, and triceps.
Set your bench to around 30 degrees for the best results.
How to do it:
- With a dumbbell in each hand, lie on your bench with your head uppermost.
- Hold the dumbbells over your chest with your palms facing away from you.
- With your feet planted firmly on the floor and your abs braced, bend your arms and lower the weights down to your shoulders.
- Press them back up and repeat.
3. Renegade rows
This back and biceps exercise also works your core.
It’s not easy, so go light at first.
How to do it:
- With a dumbbell in each hand, get down on the floor in the push-up position, palms facing inward.
- Brace your abs.
- Shift your weight over on to one hand and row the opposite dumbbell up and into your ribs.
- Lower the weight to the floor, switch sides and repeat.
- Continue alternating sides for the duration of your set.
That’s the end of your first tri-set.
Rest a moment and then repeat for the desired number of laps.
4. Alternating lunges
Lunges work one leg at a time, making them useful for improving balance and making sure both sides are developed equally.
How to do it:
- Hold a dumbbell in each hand, arms by your sides. Stand with your feet together and look straight ahead. Brace your abs.
- Take a large step forward, bend your legs, and lower your rear knee down toward the floor. Keep your torso upright or lean forward slightly.
- Push off your front leg and return to your starting position.
- Do your next rep on the other side.
- Keep alternating legs for the duration of your set.
5. Shoulder press
As the name should suggest, this exercise works your shoulders. It also involves your triceps and, because you’re going to do it standing, your abs too.
How to do it:
- Raise and hold your dumbbells to shoulder-height, with your palms facing away from you.
- Bend your knees slightly for balance and brace your abs.
- Without jerking with your legs or leaning backward, press the weights up and overhead.
- Lower them back to your shoulders and repeat.
6. Pullovers
Pullovers work your chest and back together.
As well as being a good strength training exercise, this move will also increase shoulder joint mobility and flexibility.
How to do it:
- Holding a single dumbbell in an overlapping grip, lie lengthways on an exercise bench with your feet flat on the floor.
- Press the weight up and hold it over your chest. Bend your elbows slightly.
- Lower the dumbbell backward and over your head until your biceps are next to your ears.
- Pull the weight back up until your arms are vertical and repeat.
That’s the end of your second tri-set.
Rest a moment and then repeat for the desired number of laps.
7. Romanian deadlifts
No workout is complete without some kind of deadlift.
Because you’re using dumbbells, regular off the floor deadlifts are impractical.
You’ll probably end up rounding your back.
Romanian deadlifts are the next best option for working your posterior chain.
How to do it:
- Hold a dumbbell in each hand in front of your thighs, hands facing your legs.
- Stand with your feet about hip-width apart, knees slightly bent.
- Hinge forward from your hips and lower the weights down the front of your legs. Do not let your back round.
- Stand back up and repeat.
8. Dumbbell push-ups
Using dumbbells for push-ups increases your range of motion and means you’ll have to work a little harder on your balance too.
This will make the humble push-up more challenging and effective.
How to do it:
- With a dumbbell in each hand, squat down and place the weights on the floor, slightly wider than shoulder-width apart.
- With your arms straight, walk your feet back and into the classic push-up position. Brace your abs.
- Bend your arms and lower your chest down between your hands.
- Push yourself back up and repeat.
- This exercise can also be performed kneeling (easier) or with your feet on a bench or step (harder).
9. Bent over rows
Your final exercise works your lats and biceps, and also gives your legs and core an indirect workout too.
How to do it:
- Hold a dumbbell in each hand and stand with your feet about hip-width apart.
- Bend your knees slightly for balance. Brace your core.
- Lean forward from your hips until your upper body is inclined to about 75-90 degrees, and your arms hang down from your shoulders. Do not round your lower back.
- Bend your arms and pull the weights up and into your ribs.
- Extend your arms and repeat.
Recommended gear
It goes without saying that you’ll need some dumbbells and a bench to do this work out. Here are our recommendations.
1. ATIVAFIT Adjustable Dumbbell
No products found.
If there is a downside to dumbbell training, it is that they can be fiddly and time-consuming to load and unload.
These dialable dumbbells adjust instantly, making your workouts quicker, slicker, and more time-efficient.
2. RitFit Adjustable / Foldable Utility Bench
- ADJUSTABLE AND UTILITY - The seat and back pads can be readjusted into...
- STEADY&SAFE - Made with a durable steel frame that guarantees solid...
- Ultimate Convenience: Foldable, easy to carry, minimal assembly...
Training with dumbbells means you don’t need a bench with upright supports.
Because of this, your bench can be quite compact and easy to store.
This adjustable bench takes things a step further by being foldable for even easier storage.
3. Marcy Fitness Equipment Mat and Floor Protector
- HIGH-IMPACT FOAM SURFACE– Constructed from premium 1/4-inch EVA...
- ABSORBS IMPACT – Created as a reliable gym accessory that will help...
- STABILIZES MACHINES–A matte layer delivers firm placement of...
Put this one-piece mat under your bench to stop it from moving, prevent sweat from damaging your floor, and protect your floor from your dumbbells.
Because it rolls up, it’s easier to store than large, thick rubber floor tiles.
Full Body Fat Burning Workout – Final Thoughts
Contrary to what a lot of many people think, you can not only build muscle and burn fat at the same time, you can also achieve those goals using nothing more than dumbbells.
You just need a good program to follow.
Also, even if you don’t do any direct abs training, you can still burn belly fat and achieve the flat abs you’ve always wanted.
Of course, you’ll need to support your workouts with a healthy diet!
Best of all, you can achieve all your fitness goals in the comfort of your home.
All you need is a pair of dumbbells and an adjustable exercise bench.
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Rich is a NASM Certified Personal Trainer (NASM-CPT), an