Dumbbells are a great way to burn calories and build muscle, putting you in a great position to lose weight. With the muscle-building properties they offer in one workout, you will be able to burn calories not only during the session, but also long after.
Strength exercises to lose weight
It’s also important to note that in order to lose weight, you need to be in a caloric deficit, that is, eating fewer calories than you burn, so be sure to focus on your nutrition as well.
1. Dumbbell Horizontal Row
If you are thinking of strengthening the lower body to the maximum, this exercise cannot be missing from your training routines. To carry it out, you only need a dumbbell and a weight bench to support your arms and knees.
How it is performed:
Start with your right hand and knee on the bench, and your left leg on the floor, while holding the dumbbell down with your left arm. Keeping your back straight and parallel to the bench, raise your left elbow so that you bring the weight closer to your torso.
2. Kettlebell swing
The kettlebell swing, or rocking with Russian weights, helps to strengthen the abdominal area as well as the biceps, tones the glutes, works the core and arms, and slims the waist. Also, it burns a lot of calories.
How do it:
- In the starting position, the feet are shoulder-width apart. The kettlebell is placed behind the heels. Your knees are bent and your buttocks are pulled back. Keep your back straight, chest up, and grip the kettlebell.
- By straightening your knees and hips at the same time, you straighten up and position the kettlebell in a pendulum motion. Explosive hip extension is the core element of the exercise. According to the principle of impulse transmission, the generated force reaches the torso, shoulders, arms and inside the kettlebell.
- Increase your swing height for the next two to three reps until the ball is about head height. Make sure to keep your back straight through each phase of the movement.
3. Lunges
It is a very complete exercise, legs and buttocks are worked mainly.
You must take a step forward and lower your body without your knee touching the ground. If you do it with 5kg or 10kg dumbbells, the results will be even better and you will burn fat faster.