This 10-Minute, 4-Move Dumbbell Workout Melts Stubborn Fat Fast
Here’s the dumbbell workout routine to help you lose stubborn fat, once and for all.
The body fat you gain in some parts of the body is harder to lose and target than others.
The stubborn fat clings and stays on till you drop the last pounds. While people put on weight and gain fat in different areas, one common place is the waistline.
Many people accumulate excess fat in their belly area, carrying a pot belly and love handles. Unlike some other areas like the back of the arms, face, or hips, belly fat can cause danger to your health. It’s linked to a number of health issues including diabetes, cardiac disease, and obesity.
This is because visceral fat, a deep layer of abdominal fat is near essential organs. Having an excess of it not only puts pressure on those organs but also its toxins get released to organs like the liver and intestines.
The best way to blast this stubborn fat is to reduce your overall body fat percentage. For many, this may mean weight loss and proper weight training for faster metabolism and fat loss.
While weight loss comes from both healthy eating and regular exercise, to burn fat, you need workouts that boost your metabolism, build muscle, and burn calories.
If are looking to lose your stubborn fat once and for all, here is one 10-minute, 5-exercise dumbbell workout you can start today.
Perform 2 sets of this 4-exercise routine. Perform each exercise for 40-45 seconds and rest for 10 seconds before you move to the next exercise. After one set is complete, take a 1-minute rest before you start the next set.
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Set your dumbbells aside for the other exercises, and give yourself some room for safe jumping and landing.
Burpees are one of the most effective exercises for burning calories and revving up your metabolism.
It gets your heart rate up and running, and when done at a fast speed, it can be a great high-intensity cardio. Be sure to perform the push-up part of burpees with the proper form to work your chest, back, and glutes.
Here is how to perform burpees:
- Stand tall with your feet shoulder-width apart. With control, bend your knees through a squat, placing your hands on the ground under your shoulders.
- Hop your feet back while straightening your legs, landing softly in a plank position.
- Complete a push-up.
- Hop your feet to the top of the mat, framing your hands, and return back to the squat position.
- Jump as high as you can, reaching your arms overhead. Land softly. That is 1 rep.
- Complete as many as you can in 45 seconds. Rest for 15 seconds.
2. Dumbbell Squat
Dumbbell squat is an excellent strength training that also targets one of the biggest muscles in the body, the glutes. It’s primarily a lower-body exercise, to perform a dumbbell squat correctly, your body must recruit the core, abs, and back.
Here is how to perform dumbbell squats:
- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand by your sides.
- Hinge your hips back and slowly lower your body to squat down until your thighs are parallel to the floor.
- Hold for 1-2 seconds at the bottom then slowly return to the starting position.
- Continue for 8-10 reps or 45 seconds and rest.
3. Renegade Row
The renegade row works your upper body and the core. While you perform the row movements, your core, and glutes need to be contracted for stability and balance. After the lower body squat exercise, it’s time to get your upper body moving.
Here is how to perform the renegade rows:
- Place two dumbbells on the floor shoulder-width apart. Get into a high plank position with your feet and hands on the floor.
- Grab a dumbbell in each hand so your hands are elevated off the floor. Maintain a neutral wrist position.
- Tighten your core and keep your entire body in one straight line. Row your right dumbbell up to the side of your rib cage using your shoulder blade.
- Keeping your body stable and in control, lower the dumbbell to the starting position. Repeat on the other side.
- Continue for 10 reps per side or for 45 seconds for 1 set.
4. Russian Twists
To tone and define your midsection, you need an ab exercise like this Russian twists. This exercise not only works your front abs but also the obliques, which are your side abdominals.
While you can’t spot reduce fat, when you begin to see a reduction in your body fat, you can show off your toned midsection if you work on your abs and core in your workouts.
Here is how to perform the Russian twists:
- Sit with your knees bent and back straight. Bring your arms together in front of your chest.
- Lean back slightly so your torso and legs form the shape of a V.
- Engage your abdominals and twist your torso from side to side without losing balance.
- Repeat 8-10 reps per side and complete 2-3 sets.