Free personalized workout plan

Dumbbell Muscle Growth and Fat Loss Workout

By Myworkouts

Experience
Beginner (1-2 years)
Time
172 minutes/day
Good for
Build Muscle, Fat Loss
Equipment
Bodyweight, Cable, Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

This dumbbell only workout incorporates compound movements and burpees to build muscle and burn fat. For each exercise, perform it for 20 seconds and then rest for 10 seconds for four rounds. Do the same for the next exercise, then perform 10 burpees. Continue with another pair of exercises and do 10 burpees, and repeat this cycle until the workout is completed. Between the compound movements and burpees between exercise pairs, this workout will both build muscle and burn a ton of calories for fat loss. Beginners looking to get a great workout with only a set of dumbbells should give this workout a shot!

Show More


Dumbbell Muscle Growth and Fat Loss Workout

Scroll to top

Seated Dumbbell Shoulder Press
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Russian Twist
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, AMAP reps, (rest 60s)
20 second time limit
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, AMAP reps, (rest 10s)
20 second time limit
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
1 set, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/21/2018, UTC


Last Updated: 4/6/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.