Full body dumbbell workout to burn fat fast

Struggling to get to the gym?

It's okay.

Maybe you have a lot of "life" going on. After all, there's only so many hours in the day.

This means you have to find other ways to maximize your strength training in the shortest amount of time.

Luckily for you, the truth is...You don't need a gym to build a quality physique.

But you do need a set of dumbbells or adjustable dumbbells if you're going to go from flabby to fit.

And if you're ready to follow a proven process program designed to help you build muscle, lose weight, and achieve your physique goals faster.

then click below to take our free health and physique quiz to find the best program for your health and physique phenotype.

Strength Training Principles

Alright, let's break down the strength training principles for this workout. 

first

the fastest way to build muscle in the shortest amount of time is to use full body workouts because they target all muscle groups.

And this is a key principle you should follow if you're doing at home workouts with minimal equipment.

Second 

while you will build muscle with ease at the beginning, you want to be sure that you're increasing the amount of weight you use during your workouts. This is called progressive overload and it's the second principle you should follow if you're doing total body  workouts.

THIRD

The third principle you should keep in mind is to use proper form. 

I know, it sounds childish, but it's super important because if you get hurt, that will halt your progress quicker than anything else and it also decreases the chances that you'll start again.

so, be sure to take your time and...

• Understand the benefits of full body workouts so you know when and how to use them
•  progressively overload the weight you use in an organized manner to build muscle
• use proper form to avoid getting hurt

The Dumbbell Exercises

This total body dumbbell workout follows H.I.I.T (high intensity interval training) style training principles and is designed for those who don't have access to a wide range of dumbbells at their disposal.

full body dumbbell HIIT Tempo

in this workout you're going to be using a work-to-rest ratio (the time you're actually  moving versus the time when you're resting) of 1:1 or 60 seconds of exercise followed by 60 seconds of rest.

You'll be doing 3 exercises in total.

 you'll do each exercise for 20 seconds before immediately moving to the next exercise in the circuit.

Once you complete all 3 exercises you'll take your 60 seconds of rest. then repeat this circuit as many times as you can.

Physique tip: To progressively overload your muscles when doing HIIT, Try to add more rounds each week as you build up your strength and endurance.

the warm-up

just like it's important to use proper form, it's equally important to make sure you warm your body up before you start your workout.

For this workout you can warm up by doing high knees in place for 30 seconds then rest for 30 seconds. Repeat this cycle for about 5-10 rounds or until you break  a light sweat.

Full body dumbbell workout routine

1st movement: Dumbbell Metabolic Sumo squat

place a dumbbell in front of you on the floor.

Spread your feet slightly wider than shoulder width and point your toes out with your Right foot at 3 o'clock and your left foot at 6 o'clock.

Keeping your chest up and shoulder blades down and relaxed, bend your knees and squat straight down towards the floor.

Spread your fingers open and clasp the neck of the dumbbell and interlock your fingers around it to secure your grip.

now that you're holding the dumbbell, press your heels through the floor to stand back up to the starting position. you want your legs straight with a slight bend in your knee

Repeat this movement quickly, taking no longer than 1 second to squat down and 1 second to come back up. it's this quick tempo that makes the movement "metabolic."

once your 20 seconds are up, it's time to move onto the next exercise in your full body workout.

2nd movement: Dumbbell squat and press

grab a dumbbell in each hand.

Spread your feet shoulder width apart and point your toes straight forward at 12 0'clock.

Swing the dumbbells up to your shoulders and hold the dumbbells next to your ears with your palms facing in. be sure that your elbows are at 90 degrees and parallel to the floor.

slightly bend your knees and you're now in the starting position.

From here... 

squat down keeping your chest up and the dumbbells steady until your thighs are parallel to the floor.

Then push through your heels to stand back up and right before you reach the starting position press both dumbbells above your head. 

make sure you keep a slight bend in your elbows so you don't lock them out at the top of the dumbbell shoulder press.

Repeat this movement for 20 seconds straight and then move onto the final exercise in this H.I.I.T style full body workout.

3rd movement: inchworm

For this movement in your workout you can put your dumbbells down.

Stand with your feet hip width apart with a natural bend in your knees.

Bend at the hips and reach your hands down to touch the floor.

Once your hands are on the floor, slowly walk your hands out in front of you until your torso is parallel to the floor. then slowly, walk your hands back to the starting position and stand up.

Repeat this movement for 20 seconds straight.

congratulations, Big Ups, and Good work!

you've just completed round one and worked all muscle groups.

now you can rest for 60 seconds and repeat this h.i.i.t workout one more time and you're done for the day.

remember, as you build muscle, endurance, and increase your confidence you'll want to add more rounds to increase the intensity of your workout.

that's how you get the best results for your physique.

and if you're just starting out exercise alone won't be enough.

 to get you the best results, you need to dial in your diet.

and you can learn how to do that by checking out our article on  HOW TO LOSE WEIGHT FOR BEGINNERs HERE. 

Full body workout wrap-up

Okay, That's all I have for today.

If you're ready to learn all the principles to take control of your health and build your physique...

We have 6 of the best online diet and training programs to help you lose weight, build muscle, and improve your health  faster.

Click the image below to take our free health and physique quiz to learn about your health and physique phenotype and how you can fix it.

Then find the best proven process diet and training program for you.

P.S. - Let me know what you think about the workout below.

P.P.S. - share what other types of workouts or diet tips you want to learn about.

- Joe G 

Take control of your health. Build Your Physique.