If you do not have time to go to the gym, or if you enjoy working out in the comfort of your own home, grab a pair of dumbbells for an effective workout at home. While implementing your consistent strength-training routine, be sure to perform regular aerobic exercise for extra calorie burning and ultimate fat loss. Aim for 30 minutes of moderate aerobic activity most days of the week along with a strength-training routine at least twice a week.
Chest Exercises
Begin your home workout by working your chest with dumbbell flies. This exercise may be performed while lying on your back on the floor or on an exercise mat. Be sure to create an arch motion with the dumbbells while raising the weights off the floor to meet each other in the air above your face. Move on to lying dumbbell chest presses after completing flies, bending your arms at your elbows, then straightening your arms to become perpendicular to the floor. Complete three sets of eight to 12 repetitions of dumbbell flies and chest presses.
Shoulder Exercises
To strengthen your shoulders, perform front raise and side lateral raises. Each of these exercises are performed while standing with a dumbbell in each hand. For the front raises, begin with your dumbbells at your sides, then lift up your arms straight in front of you until they are parallel with the ground. For side lateral raises, slightly bend your arms at the elbows and bring the weights between your front and your sides until your arms are parallel with the ground. Perform three sets of eight to 12 repetitions of each shoulder exercise.
Biceps and Triceps
Dumbbell curls are an efficient, traditional biceps-strengthening exercise. This exercise may be performed while sitting with your back straight or while standing. Be sure to keep your palms facing upward during this exercise as you bring each dumbbell toward your shoulders.
Dumbbell extensions help strengthen your triceps. Try this exercise while lying on the floor, while sitting with your back straight or while standing. This exercise may also be performed with a dumbbell in each hand or with both hands holding a single dumbbell. Point your palms toward your body as you lower the weight toward the sides of your head and as you extend your arms. Perform three sets of eight to 12 repetitions of each biceps and triceps exercise.
Lower Body Strengthening
Squats help strengthen your glutes, hips and quadriceps in one exercise. Perform a weighted squat by holding a dumbbell in each hand at hip height or at shoulder height, keeping your back straight and abdomen tight while bending at the waist and knees. Spread your legs slightly further and use both hands to hold one dumbbell in front of your thighs to perform a sumo squat. A wider stance during a squat will tone your inner thighs, while a narrower stance will strengthen your outer thigh muscles. Perform three sets of 12 to 15 repetitions of each type of squat.
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