Dumbbell 20-Minute Fat Loss Workout

This workout is for the more advanced crowd– or those who are ready to increase their heart rates and encourage muscle burn! This fat loss routine is based on the theory behind Spartacus Workouts that feature metabolic circuits, meaning that this workout is a fast-paced workout routine that combines weight lifting and cardiovascular exercises simultaneously, boosting metabolism for up to 48 hours.  That’s what makes this workout so efficient! This protocol is a proven fat loss technique.  Fat burning techniques this efficient are definitely worth trading in your treadmill or old boring weight lifting routine for.

Equipment Needed: water for hydration and a pair of medium dumbbells (8-12 lbs)

What to Do: For each exercise in Superset 1 do as many reps as you can for 60 seconds then rest for 20 seconds between exercises. Rest for 60 seconds at the end of all three exercises and repeat the first Superset the same way a second time. Repeat this process for Superset 2: 60 seconds on 3x, 20 seconds off 2x, 60 seconds rest at end then repeat the superset for a second time this same way.

Note: For exercises that require 2 sides do 30 seconds on each side for your 1-minute total.

Superset 1

Dumbbell Chop

Dumbbell Lunge

Dumbbell Push Press

Superset 2

Goblet Squat

Dumbbell Side Lunge

Dumbbell Dead Lift

This workout should be performed 3 times weekly for optimal results, skipping days in between. You will be burning calories at a blistering place, so make sure to eat proper pre-and post-workout snacks.

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