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15 Minute
Dumbell Weight Loss Workout

by Trey Dunnam
(Houston, Texas)

DON'T LET GO OF THE WEIGHTS!

DON'T LET GO OF THE WEIGHTS!

A great way to train for weight loss when you have limited time, limited space, and limited equipment. Try this out and remember the quicker you get this over the quicker you will be on your way home relaxing!

RULE 1. DONT LET GO OF THE DUMBBELLS
RULE 2. KEEP BREATHING, I KNOW IT BURNS
RULE 3. USE CHALLENGING WEIGHT FOR REPS
RULE 4. EXERCISES ARE REPETITIVE, SO KEEP MOVING

Go into 15 reps of dumbbell squats
- GO AS LOW AS POSSIBLE... HIPS LOW/HEELS LOW

Go into 15 reps of dumbbell squats with a curl
- AS BEFORE GO AS LOW AS POSSIBLE AND CURL ON YOUR WAY UP...KEEP MOVING, I KNOW IT BURNS!!!

Go into 15 standing dumbbell presses

Go into 15 MORE squats with the dumbbells up by your shoulders.

Remember the GOLDEN RULE HERE; DON'T LET GO OF THE DUMBBELLS!!!

Forever in your success,

Trey Dunnam
Owner of Everest Fitness
Texas Expert Fitness Professional




Comments for
15 Minute
Dumbell Weight Loss Workout

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Dumbbells Are Time Efficient & Effective for Weight Loss
by: Monica

Hi Trey

Thanks so much for your contribution. I love this kind of dumbbell workout. Back in the day when I trained at an overcrowded health club I used this type of workout a lot!

I would just pick a set of weights and go find a quiet corner where I could torture the hell out of a client (appropriate torture of course, at their level).

They loved it because it was simple, fun, and challenging but also because it's something they would eventually begin do on their own time.

The other thing I love about this type of quick workout is that it really builds endurance which is key for progressing to more challenging weight loss workouts.

I'm sure your clients have a blast with you. Thanks again and please feel free to add more tips or other quick routines any time.

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how many sets?
by: momof7

I first read this as a fifteen minute workout and completed one set in 5 minutes. I realy couldn't do more evenwith only 8lbs of 2 dumbells (16lbs total). But thought I could work up to 3 sets if I had a few minutes in between. BUt ythis is probably NOT what you are meaning HU? I want to work up to the full 15 minutes (3sets of this for me), then go onto adding weights as I can. Any comments are appreciated.

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Continous Work Circuit
by: Monica

Hi Momof7,

This is definitely a continous work circuit. Sorry, we both forgot to mention that (silly trainers : ) assuming people will just read our minds).

You do as many rounds as you can for 15 minutes, making sure to use good form. If you can't complete 15 minutes of continous work then go ahead and take rests periods when necessary. Over time you want to completely eliminate those rest periods.

The goal is to be able to do as many circuits as your body can handle in those 15 minutes without sacrificing form. If one round for 5 minutes is all you can manage at this point then the best thing to do with the last 10 minutes is some recovery work (walking, stretching, or even core work).

Also if you find that you can complete 15 minutes of continous work without weights during the squat only portions then just lose the weights for those exercises and just pick them back up for anything involving upper body. After a few weeks you'll be able to use weights for the full 15 min.

Another option is to add some upper body and core exercises in betweeen the squats to give the legs a break (planks, pushups, and dumbbells rows would be great choices). Watch the videos below for ideas.

Craig Ballantyne calls this type of training depletion, some trainers call this metabolic resistance, I just call it pure evil!

I think CB's new TT Bootcamp Workout might be a better fit for you.




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Some one help her!!!!!
by: Anonymous

My lower back was hurting just looking at her form during push ups ;(

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pushup form and exercise modifications
by: Monica

Hey Anonymous thanks for the comment and for pointing that out. I did not notice that when I posted this video.

I think a lot of women these days feel they need to do the unmodified version of an exercise otherwise they get no respect in the fitness community but in the end it's your body that suffers when you do an exercise with poor form.

As I'm ALWAYS saying on this site and showing in my own videos, please modify your exercises to your level for increased fatloss (click link for 6 articles I wrote on this). Most of my clients are over 50 (some 70) so I've learned how to modify every exercise out there.

Training with good form will help you get stronger, fitter, and leaner much faster than if you train with poor form. As my favorite fitness teacher Paul Chek says No Pain No Pain. Exercising with poor form only trains dysfunction. The workout is actually really good though so don't dismiss that : )




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