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Dumbbell Exercises for Healthy Weight Loss

One of the persistent questions on the subject of weight reduction exercise is whether or not to prefer strength or aerobic training.

In the past, those that desired to drop a few pounds selected cardio as a substitute of resistance training. However, dumbbell exercises significantly increase strength, strengthen the body and promote weight reduction.

Exercises with dumbbells may be done at home or within the gym. They are suitable for people of all fitness levels.

Here are a few of the perfect dumbbell exercises for weight reduction.

  • Squats with dumbbells
  • Lunges with dumbbells
  • Deadlift with dumbbells
  • Dumbbell press
  • Dumbbells leaning in rows
  • Pressing dumbbells on the shoulders

According CDC (Centers for Disease Control and Prevention), strength training, akin to dumbbell exercises, may also help boost your metabolism. As a result, it results in weight reduction. The CDC recommends that adults engage in strength training a minimum of twice per week.

Exercise with dumbbells has many potential health advantages. But an chubby person may wonder if they may help them drop a few pounds. For example, do dumbbell exercises reduce belly fat?

Read on to search out the answers.

Exercises with dumbbells for weight reduction

Exercising with dumbbells is an ideal solution to drop a few pounds and get in shape. They are relatively inexpensive. You can do it at home or on the gym.

They are effective because they will let you use different muscle groups in your body. As a result, it helps speed up your metabolism and burn more calories.

What does the research say?

Studies Studies have shown that strength training exercises like these can assist you drop a few pounds and improve your overall physical health. However, in a single testthose that performed a mixture of cardio and strength training didn’t end in a big reduction in fat mass or body weight in comparison with AT alone.

Another NIH (National Institute of Health, USA) study showed that strength training may also help increase metabolism and burn more calories.

Moreover review of 58 studies found that resistance exercise for a minimum of 4 weeks can reduce body fat by a mean of 1.46%. Additionally, visceral fat surrounds the abdominal muscles, and body fat mass can dramatically decrease.

Exercises with dumbbells for weight reduction – an summary

Exercise with dumbbells may be an efficient solution to drop a few pounds and get in shape. But before you are attempting any dumbbell exercise at home, at all times remember to begin with a weight that’s comfortable for you.

Then step by step increase the burden as you get stronger. It can be vital to make use of proper form to avoid injury. If you have got questions on which exercises are best for you, seek the advice of a fitness skilled or trainer.

For those that are searching for a fitness trainer and are considering HIIT (High Intensity Interval Training) workouts with dumbbells, HealthifyMe could be a helpful resource. Our amazing fitness coaches can assist you discover your needs and thus incorporate dumbbell exercises into your weight reduction journey.

According to at least one testpeople can burn more calories during a HIIT session with an HRS (hydraulic resistance system) than during a steady-state training session of the identical duration.

The application takes into consideration the user’s preferences regarding the intensity and duration of coaching and the style of equipment available. The app can generate a customized HIIT workout with dumbbell exercises based on this information.

It can include exercises akin to dumbbell squats, dumbbell lunges, dumbbell presses, and dumbbell rows. These exercises may also help construct muscle and increase metabolism, contributing to weight reduction.

Dumbbell exercise to try at home

Squats with dumbbells

  • Stand together with your feet shoulder-width apart, holding dumbbells in each hand at shoulder height.
  • Lower your body as when you were sitting back in a chair, keeping your back straight and your core engaged
  • Now push it through your heels to return to the starting position.

An individual weighing 84 kg can burn about 222 calories in half-hour of squats with dumbbells. This exercise works the leg, glute and core muscles.

Lunges with dumbbells

  • Stand with dumbbells in each hand and step forward with one foot
  • Lower your body until your thigh is parallel to the bottom
  • Then push through the heel of your front foot to return to the starting position
  • Now repeat this with the opposite leg

An individual weighing 84 kg can burn roughly 178 calories in half-hour of dumbbell lunges. This exercise targets the muscles of the legs and buttocks.

Dumbbell press

  • Lie in your back on a flat bench, holding dumbbells in each hand at shoulder height
  • Press the dumbbells until your arms are fully prolonged
  • Lower them back to the starting position

An individual weighing 84 kg can burn roughly 178 calories in half-hour of performing a dumbbell press. It works well on the muscles of the chest, shoulders and triceps.

Rows of dumbbells

  • Stand together with your feet hip-width apart, holding dumbbells in each hand.
  • Then, bend forward on the waist, keeping your back straight.
  • Then move the dumbbells to the edges, squeezing the shoulder blades together.
  • Finally, lower the dumbbells back to the starting position.

An individual weighing 84 kg can burn about 178 calories in half-hour of rowing with dumbbells. This exercise targets your back, biceps, and core muscles.

Deadlift with dumbbells

  • Stand together with your feet hip-width apart to deadlift with dumbbells
  • Hold a dumbbell in each hand in front of your thighs
  • Keeping your back straight and core engaged, bend your hips
  • Lower the dumbbells towards the ground
  • Tighten your glutes to return to the starting position.

Note HealthifyMe


Incorporating dumbbell exercises into your routine can assist you drop a few pounds. When you engage in physical activity, your body burns calories. The harder you train, the more calories you burn.

By adding dumbbell exercises to your training routine, you possibly can increase the intensity of your workouts and burn more calories, which might result in weight reduction. However, take note that eating regimen also plays a key role in weight reduction.

To drop a few pounds fast, you want to create a calorie deficit, which implies burning more calories than you eat. So, along with dumbbell exercises, it is usually needed to concentrate on a healthy, balanced eating regimen.

Frequently Asked Questions (FAQ)

Q. Can you drop a few pounds using dumbbells?

A. Yes, you possibly can drop a few pounds with dumbbells. Dumbbells may also help construct muscle and boost your metabolism. As a result, it may assist you burn more calories and drop a few pounds. However, take note that weight reduction ultimately relies on making a caloric deficit. Therefore, along with strength training with dumbbells, you might have to listen to your eating regimen. You may also incorporate multiple types of physical activity to see results.

Q. Do dumbbells reduce belly fat?

A. Dumbbells may also help construct muscle but won’t goal fat loss in any particular area of ​​the body. To lose belly fat, you possibly can create a calorie deficit by burning more calories than you eat. This is feasible through a mixture of eating regimen and exercise.

Resistance training with dumbbells may also help construct muscle. It also quickens metabolism, which might contribute to overall fat loss. However, this shouldn’t be an answer specific to belly fat. To lose fat on this area, you must concentrate on overall weight reduction through a healthy eating regimen. In addition, you want to create an everyday exercise routine that features cardio and strength training.

Q. Which dumbbell weight is best for weight reduction?

A. There isn’t any one “best” dumbbell weight for weight reduction. The appropriate weight will rely on your current strength, goals and training program. In general, it is best to begin with a moderate weight and step by step increase it as you get stronger. This will assist you avoid injury. Moreover, it can provide a correct challenge to the muscles. It’s also vital to think about your overall eating regimen and exercise program while you’re attempting to drop a few pounds. A mix of strength training, cardiovascular exercise, and a balanced eating regimen is frequently essentially the most effective approach.

Auxiliary sources

1. The Benefits of Physical Activity, Centers for Disease Control and Prevention


2. How much physical activity does an adult need? Centers for Disease Control and Prevention


3. There is evidence for the advantages of strength training, Harvard TH Chan School of Public Health


4. Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE. Effects of aerobic and/or resistance training on body weight and body fat mass in chubby or obese adults. J Appl Physiol (1985). Dec 15, 2012;113(12):1831-7. doi: 10.1152/japplphysiol.01370.2011. Epub 2012 September 27. PMID: 23019316; PMCID: PMC3544497.


5. Can you speed up your metabolism? National Medical Library


6. Wewege MA, Desai I, Honey C, Coorie B, Jones MD, Clifford BK, Leake HB, Hagstrom AD. Effects of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a scientific review and meta-analysis. Sports Med. Feb 2022;52(2):287-300. doi: 10.1007/s40279-021-01562-2. Epub 2021 September 18. PMID: 34536199.


7. Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure during aerobic, resistance or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Force Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.


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