Standing Dumbbell Rows

Standing Dumbbell Rows

Everyone wants more results in less time, especially when it comes to fat loss.

When it comes to a dumbbell workout for fat loss, is it possible to lose fat at a fast rate?

Absolutely.

If you want to spend less time working out, but you still want to achieve maximum fast loss results, then all you have to do is follow these simple training principles I am about to share with you.

Use the Best Exercises

If you want to lose fat at warp speed, then you absolutely must use the best exercises. By far the best exercises are big, compound movements that use a lot of muscle mass at one time . The best dumbbell exercises include squats, lunges, deadlifts, chest and shoulder presses, rows, and other total body exercises. Make sure you note this fact: all of those exercises have several variations of their own.

In addition to those dumbbell exercises, you should also incorporate the following bodyweight exercises as well : push-ups, inverted rows, jump lunges and squats, parallel bar dips, chin-ups, bear crawls, burpees, and sprints. Those exercises will recruit a lot of muscle mass, and they train your body in a way that dumbbells cannot. When you perform most dumbbell exercises, your body is stationary while you move the dumbbells through space.

When you perform bodyweight exercises, you are moving your body through space. This difference is important for developing functional strength but also for burning body fat at a fast rate. Push-ups, dips, and pull-ups are difficult to perform because they require the use of a lot of muscle. Make sure you include those exercises.

Perform Your Workouts in Circuit Fashion

Circuit training is the ultimate way to get more results in less time. To perform a circuit you will perform a set of each exercise before repeating the first exercise again. Not only will using circuits allow you to finish your workout quicker, but it is a very powerful technique for burning a lot of calories during the workout, and your metabolism will be elevated for up to 36 hours after the workout is completed.

The best way to organize a circuit is to use one of each of the following exercises:

An Upper Body Pull (example: dumbbell row, chin-up)
An Upper Body Push (example: dumbbell floor press, push-up)
A Lower Body Exercise (example: dumbbell front squat, jump lunges)
You can also include a core/abdominal exercise (example: inch worm, reverse crunches) or a total body exercise (example: burpees, dumbbell snatch).

You will perform a set of each exercise before you repeat the first one again.

Dumbbell Workout for Fat Loss: Workout One