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.
Day 30 – Shoot for three rounds with two minutes of rest in between.
Exercises
Reps
Rest
Arnold Press
10
45-sec
Squat to Calf Raises
10
45-sec
Dumbbell Push Press
10
45-sec
Dumbbell Plank Row
10
1-min
Close Grip DB Push-up
10
45-sec
Dumbbell Snatch
10
1-min
Dumbbell Hip Thrust
10
1-min
Dumbbell Cluster
10
45-sec
FAQs about Dumbbell Weight Loss WorkoutPlan
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.
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
