Dumbbell Exercises that Boost Metabolism and Burn Fat Fast

The best fat burning dumbbell exercises will boost your metabolism, increase calories burned, and target your entire body especially your abs.

Perform the first four exercises for 60 seconds each (switching half way on single sided moves).

Move from one to the next without resting so you're working continously for 4 minutes. After your first circuit take 1 minute of rest then repeat two more times.

Finish up with 2 sets of 8-10 reps of each of the ab exercises. Take your time and use a challenging weight but not so heavy that you sacrifice form.


Exercise
One Arm Bent Over DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Fat Burning Dumbbell Exercises Tip:
Draw in the belly button to support the low back.
Sets Reps Weight/
Resistance
 
DB Lunge Crossover
1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Fat Burning Dumbbell Exercises Tip:
Take your time and use the lower abs and obliques to stabilize.
Sets Reps Weight/
Resistance
 
One arm chest press and thrust
1) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring 1 DB to shoulder and press up positioning DB above the chest with palm facing forward.
4) Lower the DB keeping your forearm perpendicular to the floor and your hand aligned at the nipple line.
5) Let your upper arm go slightly past parallel to the floor and press the DB up to the start position. As you press up forcefully bring the other arm down towards the shoulder.
6) Your body should rotate just a little with this type of movement. Complete prescribed repetitions and then perform with other arm.

Fat Burning Dumbbell Exercises Tip:
Keep the hips high. Don't let them sink down towards the floor.
Sets Reps Weight/
Resistance
 
1 Leg SLDL
1. Start by holding a dumbell in your right hand.
2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you.
3. Bend forward until a comfortable range of motion is reached.
4. Return to the starting position and repeat with the other leg and arm.
5. Alternate back and forth until the desired repetitions are met.

Fat Burning Dumbbell Exercises Tip:
Keep the front knee slightly bent to improve balance. Drop forward as the back leg lifts up and use the abs to stabilize.
Sets Reps Weight/
Resistance
 
Prone Plank with 1 Arm Shoulder Stabilization
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Holding a kettleball in one hand bring that arm up and out to the side keeping your arm straight.
3. Return to the starting position and repeat. Repeat with the other arm.
4. Keep your abs tight and hips parallel with your body.

Fat Burning Dumbbell Exercises Tip:
Use a light weight and stop the exercise as soon as you are unable to perform the exercise with good form.
Sets Reps Weight/
Resistance
 
Weighted Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands on chest holding a dumbell. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Trainer's comments:
Use a moderately heavy weight and draw the belly button in before you begin to roll up.
Sets Reps Weight/
Resistance
 

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