Burn Abdominal Fat Fast and Build Muscle All Over With This Six-move Dumbbell Workout Routine

Burn abdominal fat fast with this dumbbell workout routine
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Grab a set of dumbbells, set a timer for 20 minutes, and get ready for this short, intense, and effective belly fat-burning workout.

As we get towards the end of the spring season and move towards summer, you’re probably looking to get into summer-ready shape. If that’s you, then this 20-minute belly fat-blasting dumbbell workout is perfect for you.

No gym is required. All you need is a set of dumbbells and a compact space to do this dumbbell workout. 

Dumbbells can be added to hundreds of exercises that work muscles across your entire body. They are ideal for keeping sessions fun, fresh, and effective. Not to mention, they help you strengthen then your muscles more effectively.

They’re great for working on the full range of motion, balance, strength, and stability exercises.

If you’re ready, grab a pair of dumbbells, and let’s burn some fat and build muscle all over.

Six Best Dumbbell Moves To Burn Abdominal Fat and Built Muscle

Six Best Dumbbell Moves To Burn Abdominal Fat and Built Muscle

1. Dumbbell Double Arm Swings

Dumbbell Double Arm Swings

The kettlebell swing is an amazing exercise for virtually every muscle in the body. Luckily, you don’t even have to have a kettlebell to complete this move; a dumbbell works just fine!

How to Perform:

  • Grasp the top of the dumbbell with both hands, keeping your feet about hip-width apart.
  • Using your glutes and hamstrings to power the movement, swing the weight forward.
  • Once you’ve got it to about waist height, allow the weight to swing back to the starting position.
  • Repeat for 10-15 repetitions per set, 3 sets per session, and 2 sessions per week.

2. Dumbbell Front Squats

Dumbbell Front Squats

Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.

How to Perform:

  • Start standing, holding one dumbbell in each hand.
  • Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
  • Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
  • Once you’ve reached the bottom of your range, stand back up to complete the rep.
  • Perform 10-15 reps for 3 sets per session, 2 sessions per week.

3. Dumbbell Bench Press

Dumbbell Bench Press

This exercise emphasizes the chest, triceps, and shoulders. If you have a bench, this will help you to achieve a greater range of motion and more muscle activation during this exercise. However, if you don’t have a bench available, lying on the floor works just fine.

How to Perform:

  • Grab one dumbbell in each hand and sit down on your bench.
  • Safely and carefully, transition into lying on your back with the weights on either side of your chest.
  • Keeping your elbows tight, press the weights up towards the ceiling.
  • Slowly, return the weights to the starting position to complete the rep.
  • If you are new to this exercise, you should consider having a spotter with you while you perform the movement.

4. Dumbbell RDLs

Dumbbell Exercises: RDLs

Romanian deadlifts are a foundational exercise. This movement increases lower body strength, especially in the hamstrings and glutes.

How to Perform:

  • Grasp one dumbbell in each hand and start standing, with your feet about hip-width apart.
  • Bend your knees slightly, and lower the weights until they are about an inch or two from the floor.
  • Then, straighten out your legs and return to standing.
  • Perform 10-15 reps per set, 3 sets per session, 2 times per week.

5. Dumbbell Renegade Rows

Dumbbell Renegade Rows

One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.

How to Perform:

  • Place two dumbbells on the floor, spaced out equally.
  • Assume a pushup position, with your hands on the weights.
  • Next, pull the right weight up toward your chest by performing a row.
  • Then, return this weight to the ground and repeat on the left side.
  • Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.

6. Dumbbell Russian Twists

Russian Twists

Ever since this exercise appeared in one of the Rocky movies, it’s become a favorite of dumbbell exercisers around the world. The abdominal (Russian) twist works the obliques and a few other core muscles.

How to Perform:

  • Hold one dumbbell with both hands.
  • Sit on the floor and lean back, lifting your feet off of the floor.
  • At this point, you should be holding a dumbbell and balancing only on your buttocks.
  • Keeping your spine straight, twist to your right.
  • Then, return to the starting position and twist to the left.
  • Repeat this pattern for 10-15 reps on both sides, per set, for 3 sets per session, for 2 sessions per week.

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Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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