Dumbbells are great tools for weight-loss workouts. You can do exercises for every body part and move quickly from one exercise to another. Not only can dumbbells be used in a gym, but you can also use them at home for a fairly inexpensive strength-training workout. The dumbbell’s versatility makes it the ideal choice for those looking to lose weight.
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One of the best ways to increase your calorie burn is to do a total body workout. This means including at least one exercise per body part in the workout. By doing this, you will target the larger body parts and therefore burn more calories.
Instead of resting 1 to 2 minutes between exercises, increase the amount of calories you burn by taking just 30 to 60 seconds of rest between exercises. This will increase the amount of time you actually spend working out and, therefore, the amount of calories you burn. Dumbbells are perfect for this type of workout since you can move quickly between exercises without having to move from one exercise machine to another.
Circuit training means doing all of your exercises in a row with little to no rest between exercises. You can then repeat the circuit two to four times. By doing this, you can make a strength-training workout double as cardiovascular training. Circuit training can burn approximately 544 calories per hour for the 150 lb. person, according to the Discovery Health. An example circuit might include doing a dumbbell forward lunge, dumbbell chest press, dumbbell bent-over row, dumbbell shoulder press, dumbbell bicep curls and dumbbell triceps kickbacks.
Peripheral Heart Action Sets
Peripheral heart action sets simply mean doing an upper-body exercise immediately followed by a lower-body exercise. An example is doing a dumbbell chest press followed by a dumbbell squat. By doing this, your heart does not know whether to pump blood to your upper or lower body. This causes your heart rate to increase and also increases the number of calories burned.
Pull/Push Compound Sets
Pull/push compound sets are simply doing two exercises back to back without rest for opposing muscle groups. Examples are dumbbell chest vs. dumbbell row, dumbbell squat vs. dumbbell dead lift and dumbbell biceps curl vs. dumbbell triceps overhead extension. This allows you to move quickly from exercise to exercise and therefore burn more calories.
A super set is doing more than one exercise in a row without rest for the same body part. Examples include doing a dumbbell chest press followed by a dumbbell chest fly or doing dumbbell squats followed by dumbbell lunges.
Using dumbbells allows you to use combination exercises to burn more calories. An example might include doing a dumbbell squat-to-curl-to-press combination or doing a dumbbell lunge with a bicep curl. The more body parts you work with one exercise, the more calories you will burn.