People often struggle to combat weight gain as it is easy to gain but hard to remove. Most make sure that they head to the gym after work or at least make it a point to go out for runs around the block to burn off steam and calories, but what about those who just can’t spend that extra time? Well, the good news is that you can still burn those extra fats even when you are at home with the use of dumbbells.
Dumbbells are portable and come in different weight sizes too so you can increase the weight to get more resistance to your workout, once your body gets accustomed to the weight. With that being said, here are some dumbbell workouts that you should try out.
Squat to overhead press
In this workout, you should start by holding a dumbbell in each hand, your legs slightly wider than your hips, and your arms raised to the same height as that of your shoulders. Bend knees as if you are going to sit down on a chair with your weight placed on your heels. Raise the dumbbells toward the ceiling as you go back to your first position. This completes one rep. You will need to do 10 to 12 reps to complete a set.
Another dumbbell workout that will help you burn fats is to do the lunge curls. For starters, you should start with your feet positioned at hip-width apart with each hand holding a dumbbell in it. While stepping your right foot forward, curl the weights upward and squeeze those biceps at the top of the curl while lowering into a lunge. Go back to your first position by pushing down on your right heel while lowering the weights back down. Repeat the steps with the other foot to complete one rep. Do 10 reps for this exercise.
Dumbbell bent over row
In this exercise, you will have to lean forward while bending both knees while keeping your back flat as much as possible. Your arms should be extended. While still staying in this position, raise your dumbbells straight towards your chest while squeezing your shoulder blades at the top. Your elbows should be tucked in and pointing upwards too. See to it that you aren’t arching your back as you raise the weights toward your chest. Lower the weights back down to complete one rep. Do 10 reps for this exercise.
Weighted jack knife
To do this exercise, you should lie flat on your back on the floor with hands holding on to each side of a single dumbbell with your elbows in a bent position over your head. It would be a good idea to use a thicker yoga mat if your floor is a bit hard as you don’t want to hurt your back in this exercise. Now raise your legs off the ground while bringing the weight towards the center of your body. Hold this for a few counts then go back to your first position. You need to do 10 reps for this exercise.
This is one dumbbell workout that you should always include your dumbbell routine as this will work your core. Sit down on the floor with your knees bent while your heels are positioned about a foot a way from your bottom. Lean backwards a little without rounding your spine which is going to be the toughest position in this exercise. Hold your weight near your center then draw your navel in as you twist your torso to the left. Now twist to the right to complete one rep.