The Ultimate 30-Day Dumbbell Only Weight Loss Program

dumbbell program for weight loss

Whether you’re a male or female, if you want to build muscle while torching significant calories, you can do high-intense dumbbell exercises. I’ve created a 30-day dumbbell only weight loss program to help you maximize your weight loss and achieve the best physique.

The dumbbells are one of the most convenient exercise equipment that allows you to perform numerous exercises at home and at the gym. They are free to use and allow you to customize any exercise the way you want.

You can increase and decrease the intensity of dumbbell exercises, depending on your goal. For example, you can perform exercises at a fast pace if your aim is to burn decent calories in a quick time.

It’s true that weight loss primarily depends on diet, but by performing high-intensity dumbbell exercises, you can increase calorie burn and stimulate fat loss while growing quality muscles.

Summary of the Dumbbell Only Weight Loss Program

Routine TypeFull Body Circuit Training
Program GoalWeight Loss and Muscle Building
Program Duration4 to 12 weeks
Workout Duration 30 to 45 Minutes
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Workout Frequency4-5 days a week
Alternate Plan4-Week Fat Loss Workout Plan
Program PDFDownload Workout

30-Day Dumbbell Weight Loss Workout Plan

dumbbell workout for weight loss

Day 1 – Perform two rounds

ExerciseRepsRest
Dumbbell Forward Lunges1030-sec
Dumbbell Overhead Press1045-sec
Dumbbell Squat Swing845-sec
Dumbbell Squat1060-sec
Dumbbell Step-up1060-sec
Dumbbell Bench Press1260-sec
Dumbbell Cluster860-sec
dumbbell workout for weight loss

Day 2 – Repeat Twice

ExerciseRepsRest
Dumbbell Swings1030-sec
Dumbbell Deadlift1045-sec
Dumbbell Push Press845-sec
Single-arm Dumbbell Rowing1060-sec
Dumbbell Squat1260-sec
Dumbbell Reverse Lunges860-sec

Day 3 – Rest

Day 4 – Perform Two rounds

ExerciseRepsRest
Dumbbell Squat1030-sec
Dumbbell Step-up1045-sec
Incline Dumbbell I-Y-T Raises845-sec
Incline Dumbbell Bench Press1060-sec
Arnold Press1260-sec
Dumbbell Side Bend860-sec

Day 5 – Perform in circuit

ExerciseRepsRest
Squat to Overhead Press1030-Sec
Single-Arm DB Swing10/arm45-Sec
Dumbbell Burpee1060-Sec
Deadlift To Upright Row1045-Sec
DB Shadow Boxing20-sec30-Sec
Dumbbell Step-up1045-Sec
DB Renegade Row1060-Sec
Dumbbell Push Press1045-Sec
dumbbell routine for weight loss

Day 6 – You can take a rest or do bodyweight HIIT

Day 7 – Rest

Day 8 – Perform all exercises one by one, two times

WorkoutRepsRest
Dumbbell Squat Jump1045-Sec
Dumbbell Push Press10 45-Sec
Dumbbell Burpee101-min
Dumbbell Squat Swing101-min
Incline DB Bench Press1045-Sec
Dumbbell IYT Raises1045-Sec
Dumbbell Step-up1045-Sec
Dumbbell Man Maker101-min
Dumbbell Side Bend1030-Sec

Day 9 – Do two rounds in circuits

ExerciseRepsRest
Single-Arm DB Swing1045-sec
Dumbbell Push Press1045-sec
Dumbbell Surrenders101-min
DB Squat to Calf Raises101-min
Dumbbell IYT Raises101-min
Dumbbell Lunges1045-sec
Deadlift To Upright Row101-min
Dumbbell Burpee101-min
Dumbbell Squat Swing101-min
Russian Twist1045-sec

Day 10 – Bodyweight HIIT

Day 11Rest

Day 12 – Perform two rounds

ExercisesRepsRest
Dumbbell Squat Jump1045-sec
Dumbbell Push Press1045-sec
Squat to Calf Raise1045-sec
Dumbbell Sit-ups1045-sec
Dumbbell Russian Twist1045-sec
One-arm Dumbbell Swing10/side45-sec
Dumbbell Plank Rowing1245-sec
Dumbbell Lateral Raises101-min
Dumbbell Upright Row 101-min
dumbbell weight loss workout

Day 13 – Complete two rounds

ExercisesRepsRest
Dumbbell Forward Lunges1030-sec
Squat to overhead press1045-sec
Dumbbell Side Plank Rotation10/side30-sec
Deadlift To Upright Row1045-sec
Dumbbell Thruster101-min
Dumbbell Reverse Lunges1045-sec
Bent-Over Dumbbell Row101-min
Dumbbell Cluster101-min

Day 14 – Rest

Day 15 – Perform two rounds as quickly as possible.

ExercisesRepsRest
Arnold Press10×245-sec
Dumbbell Squat10×345-sec
Dumbbell Bench Press10×245-sec
Dumbbell Plank Row10×21-min
Dumbbell Step-up10 x 245-sec
Dumbbell Burpee10 x 21-min
Dumbbell Hip Thrust10 x 21-min
Dumbbell Swings10 x 245-sec
dumbbell workout plan for weight loss

Day 16 – Bodyweight HIIT

Day 17 – Repeat two times at a quick pace

ExercisesRepsRest
Squat to Overhead Press1230-sec
Incline Dumbbell I-Y-T Raises101-min
Dumbbell Power Maker101-min
Dumbbell Reverse Lunges121-min
Arnold Press1245-sec
Dumbbell Side Plank Rotation 10/side45-sec
DB Squat to Calf Raises101-min
Dumbbell Sit-ups1045-sec

Day 18 – Perform two to three rounds

WorkoutRepsRest
Dumbbell Squat Jump101-min
Dumbbell Push Press1245-Sec
Dumbbell Burpee101-min
Dumbbell Plank Rowing10/side1-min
Incline DB Bench Press101-min
Dumbbell Lateral Raises1045-Sec
Dumbbell Step-up1245-Sec
Dumbbell Man Maker101-min

Day 19 – Rest

Day 20 – Do two to three rounds

ExercisesRepsRest
Dumbbell Forward Lunges1030-sec
Dumbbell Power Maker101-min
Dumbbell Side Plank Rotation10/side30-sec
Deadlift To Upright Row101-min
Dumbbell Push Press101-min
One-arm Dumbbell Swings1045-sec
Dumbbell Reverse Crunches101-min
Dumbbell Russian Twist101-min

Day 21Perform two to three rounds

ExercisesRepsRest
Arnold Press10×245-sec
Dumbbell Squat10×345-sec
Dumbbell Bench Press10×245-sec
Dumbbell Plank Row10×21-min
Dumbbell Grip Push-up10 x 245-sec
Dumbbell Snatch10 x 21-min
Dumbbell Hip Thrust10 x 21-min
Dumbbell Cluster10 x 245-sec

Day 22 – Bodyweight HIIT

Day 23 – Perform all exercises one by one, three times

ExerciseRepsRest
Dumbbell Man makers101-min
Dumbbell Clean And Press101-min
Standing IYT Raises151-min
Dumbbell Sit-ups1045-sec
Dumbbell Leg Raises1045-sec
Dumbbell Overhead Squat101-min
Lunges to Overhead Press101-min
Dumbbell Floor Press1045-sec

Day 24 – Rest

Day 25 – Repeat Two to three times

ExercisesRepsRest
Squat to Overhead Press1030-sec
Dumbbell Plank Rowing101-min
Dumbbell Power Maker101-min
Incline DB Bench Press101-min
Dumbbell Reverse Lunges1045-sec
Dumbbell Side Plank Rotation1045-sec
DB Squat to Calf Raises101-min
Dumbbell Sit-ups1045-sec

Day 26 – Repeat Three circuits

WorkoutRepsRest
Dumbbell Squat Jump101-min
Dumbbell Push Press1045-Sec
Dumbbell Burpee101-min
Dumbbell Situps101-min
Dumbbell Romanian Deadlift101-min
Dumbbell Lateral Raises1045-Sec
Dumbbell Step-up1045-Sec
Dumbbell Man Maker101-min

Day 27- Rest

Day 28 – Bodyweight HIIT

Day 29 – Do three rounds with as little rest as possible in between.

ExercisesRepsRest
Dumbbell Forward Lunges1030-sec
Dumbbell Clean and Press101-min
Dumbbell Squat10/side30-sec
One-arm Dumbbell Swing101-min
Dumbbell Thruster101-min
Dumbbell Reverse Fly1045-sec
Dumbbell Woodchop101-min
Dumbbell Russian Twist101-min

Day 30 – Shoot for three rounds with two minutes of rest in between.

ExercisesRepsRest
Arnold Press1045-sec
Squat to Calf Raises1045-sec
Dumbbell Push Press1045-sec
Dumbbell Plank Row101-min
Close Grip DB Push-up1045-sec
Dumbbell Snatch101-min
Dumbbell Hip Thrust101-min
Dumbbell Cluster1045-sec

FAQs about Dumbbell Weight Loss Workout Plan

How heavy dumbbells should you use?

The weight of dumbbells depends on what kind of exercise you do and at what intensity. For example, you can squat with heavy dumbbells, but when you need lightweight dumbbells to perform squat to overhead press.

So it’s best to use dumbbells that are heavy enough for you to perform the suggested repetitions at a fast pace with maintaining good form.

Can you incorporate bodyweight exercises?

Yes! You can incorporate as many bodyweight exercises as you want, as long as you don’t feel burned out, and maintain proper form during each dumbbell exercise. Alternatively, you can do Crossfit bodyweight HIIT on other or alternate days to exercise efficiently.

Are dumbbells enough to lose weight?

Dumbbells are not enough for increasing weight loss but are a great piece of workout equipment for many reasons, such as they are free to use, and you can customize any exercise the way you want. For example, you can combine squat and overhead press and deadlift and upright row. You can also increase and decrease the intensity of dumbbell exercises, depending on what you want to achieve.

How long does it take to lose weight with dumbbells?

Your weight loss depends on multiple things, including macros, workout, sleeping pattern, and how well you keep your body hydrated. If you maintain all these things consistently, you’ll see decent results in three to four months.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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