Lose weight with 4 simple dumbbell exercises


Do you know you can burn fat and lose weight with dumbbells? Yes! you can. So apart from spending hours jogging or running on a treadmill, dumbbell exercises can also help you burn those calories and lose weight.

Dumbbells are effective resistance training tools and there are different exercises you can do with them. Besides they are relatively inexpensive, so you can get them and use them at home.  

You may ask “How can dumbbells help me lose weight?” The principle is simple and plain. Dumbbell exercises help to build lean muscle tissues which burn far more calories than fatty tissue. So the more you exercise with dumbbells, the tighter your muscles become and the more calories your body will burn on a daily basis.

If you still don’t believe how effective dumbbells can be for weight loss, try out these 4 dumbbells exercises and see for yourself.

1. Dumbbell Goblet squat

The Dumbbell Goblet squat is a great compound move that can hit your leg day and your fat stores. This dumbbell exercises will not only turbo-charge your fat-loss; it will also alleviate posture issues arising from a desk-bound job.

How to do it:

•    Hold a dumbbell with both hands and stand with your feet hip-distance apart.

•    Lower yourself into a squat position with your spine straight, knees behind toes and chest lifted.

•    Keep your dumbbells in the same position and drive back up

•    Repeat the process

2. Deadlift

You can also try the traditional deadlift to burn fat and lose weight. You can tear weights from the floor to forge muscles and boost your testosterone level. You don’t need to wait for a barbell to free-up. You can lose weight with just a pair of dumbbells.

How to do it:

•    Stand with your feet hip-distance apart and hold two dumbbells in front of your thighs

•    Tighten your abdominal, bend your knees slightly and lower the dumbbells towards the floor

•    Pause, then return to your upright position

•    Repeat the process

3. Renegade Rows

The renegade rows help you burn fat and keep your core tensed. You can also use this dumbbell exercise to work on your chest, your arms and your six-pack in a single move.

How to do it:

•    Hold two dumbbells with your two hands and get into a press-up position

•    Extend your hands while balancing on your toes

•    Row the right dumbbell towards your right hip bone and slowly return it to the floor

•    Repeat with the left dumbbell.

4. Dumbbell clean

The dumbbell clean is ideal for a full-body burn if you are short on equipment and time. It targets your quads, arms, shoulders and back in one move.

How to do it:

•    Hold two dumbbells in front of your feet and keep a squatting position

•    Keep your wrist facing forward and lift the weights to your shoulder

•    Slightly jump and straighten your leg as you do to stand.

•    Lower the weights down to your thighs and squat again

•    Repeat the process


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