Get fit and lose fat at home with dumbbells.
You don't need a whole lot of expensive or complicated exercise equipment to do full-body fat blasting at home. You can get a good workout with nothing more than some space, dumbbells and a can-do attitude. If you have been sedentary or have any health conditions, check with your doctor before starting a new exercise routine.
On Your Marks
Before you start your workout, spend a few minutes doing some light cardio such as walking or jogging on the spot followed by dynamic stretches for your major muscles such as knee bends, side bends, waist twists and shoulder shrugs. Once you are warm, perform 12 to 20 repetitions of each exercise using a circuit format. Move from one exercise to the next and only rest when you have completed the last exercise in the program. Rest 60 to 120 seconds and then repeat the entire workout two or three more times. Once you are finished, do a few more minutes of light cardio and then slowly stretch your major muscles.
Thrusters work almost every muscle in your body and will also crank up your heart rate. This makes thrusters an effective fat blasting exercise and a good way to start your workout. Hold your dumbbells at shoulder-level and stand with your feet shoulder-width apart. Squat down until your thighs are around parallel to the ground and then stand back up. Press the weights up and above your head. Lower them back to your shoulders and squat again. Do not round your lower back as this may lead on injury.
Dumbbell High Swing
Dumbbell swings work your butt and hamstrings while elevating your heart and breathing rate. This exercise is traditionally performed using a kettlebell but is just as effective with single dumbbell. Hold the end of your dumbbell in both hands and stand with your feet shoulder-width apart, knees slightly bent. Lean forward from your hips and lower the weight to around knee-height. Shove your hips forward and use this momentum to swing the weight up to shoulder-height or above your head if you prefer. Lower the weight and repeat.
This exercise works your upper back, biceps and core all at the same time. Using multiple muscle groups simultaneously will keep your heart and breathing rate elevated and use lots of calories. With a dumbbell in each hand, get yourself into the push-up position with your arms straight and core tight. Supporting your weight on one arm, bend your opposite elbow and pull the dumbbell up and into your ribs. Lower the weight to the floor and then pull the other dumbbell up and in. Continue alternating arms for the duration of your set. Make this exercise easier by bending your legs and resting on your knees.
Step-ups work your legs, especially your butt and thighs. These big muscles demand a lot of oxygen so step-ups will keep your heart rate high and burn a lot of calories. With a dumbbell in each hand, stand facing a shin-high step. Step up onto the top of your step and then back down leading with the same leg. Continue leading with the same leg until you have completed all your reps and then change legs. The higher the step, the more demanding this exercise becomes.
Dumbbell Hammer Curl and Press
Your last exercise, dumbbell hammer curl and press, works many of your upper body muscles including your biceps, triceps and shoulders. It's an effective and efficient two-for-one upper body exercise and a good way to finish your fat-blasting circuit. Stand with your feet hip-width apart and a dumbbell in each hand. Your palms should be facing your thighs. Bend your arms and curl the weights up to your shoulders and then press them up and overhead to full arm extension. Lower them back to your shoulders and then to your sides and repeat. Do not use your legs or back to jerk the weights up as this may lead to injury.