Adjustable dumbbells for fat loss
If you ask most people how you should go about losing fat, they will most probably say you should do cardio. Unfortunately for many, cardio is often very boring and many people hate to do it. Here is the first of a few home workout routines I have compiled for those who want to burn fat, but who don’t want to run or cycle for long periods of time.All you need is adjustable dumbbells.( For a shoulder workout check out my previous post)
This first workout is fast and intensive; you can do it in your house or in your backyard. If you have bad joints I don’t suggest you do it.
My jump rope challenge
What you will work:
- Mainly shoulders and chest
- Will improve muscular endurance and burn fat
What you will require:
- A jump rope
- adjustable dumbells
- A stopwatch
- Chair, bench or bed for elevated pushups
How to do the workout:
1) Take your jump rope and skip for 1 minute as fast as you can, try not to stop. If you’re a beginner and can’t go that fast then slow it down, but also lengthen the time you work.
2) As soon as your minute is up, drop down and do 10 pushups.
3) As soon as your push ups are finished jump up and do 12 shoulder lateral raises with your adjustable dumbbells.
4) Now rest for 1 minute and start all over again.
5) Work your way up to 10 sets. If it gets too easy or is too hard change the hand weights, rest time, skipping speed etc. The workout is flexible; sculpt it to your needs.
Pushups should be varied:
- 1st set do normal pushups
- 2nd set do wide grip
How to do:
1) Simply get into the position for a normal pushup
2) Now widen the gap between both hands so that it is much wider than your shoulder span.
3) Now do the movement as a normal pushup.
l 3rd set do close grip pushups
How to:
1) Get into the position of a normal pushup.
2) Now bring your hands closer together so that you make a diamond shape with you thumbs touching.
3) Bring yourself down and then back up again.
- 4th set do clapping pushups
How to:
1) Get into the same position as a normal pushup.
2) Go down like a normal pushup.
3) When coming up use your power and momentum to bring your body slightly off the ground. For the brief split second that you are off the ground, clap your hands together and then bring your hands back to the starting position.
- 5th set do elevated pushups
How to:
1) Put your legs onto an elevated bench, chair, swiss ball etc. and assume a normal pushup position.
2) Bring yourself down and push up.
Now this workout is flexible, if you want to exercise a different muscle group then you can simply substitute the pushups and lateral raises with something else. If you want to work your legs, then you do heavy adjustable dumbbell squats followed by lunges. If you want to work your back, you could do pull-ups, followed by back rows.
In the coming days and weeks I will be publishing more of these great workouts, so please stay tuned for at adjustable dumbbells!
