Dumbbell Fat Burner: A 4-Move Workout That Crushes Calories and Builds Lean Muscle

David Morton

From Men's Health

‘Death By Dumbbell’ is a test of fitness and grit that hits your whole body and dials up your metabolism to a 10…if you can stick with it .

Working every minute, on the minute (EMOM), you’re going to perform 1 rep of each exercise, then rest for the remainder of the minute. Then you add an additional rep to each movement, every minute, until you can no longer perform the reps in sixty seconds. Your ‘score’ is the number of the last full round you managed.

“This one’s a game of pacing," says Andrew Tracey, Men's Health Fitness Editor. "If you’ve got a selection of weights then challenge yourself but remember the reps are going to start adding up.”

The first few sets are going to feel easy but don’t blast your way through them. "There’s a balance to be struck between having lots of time to recover but not pushing so hard you gas out," councils Tracey. The rewards for hitting the sweet spot is a gigantic boost to your metabolism.

1) Dumbbell Clean x 1,2,3 etc…

Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control and repeat. If you’re using a single ‘bell, swap arms each round.

2) Dumbbell Front Rack Squat x 1,2,3 etc…

Stand tall, clean the dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively, and go again for nine more reps. Hold a single bell in the same position, alternating shoulders each round.

3) Dumbbell Push Press x 1,2,3 etc…

(A) Lift a pair of dumbbells onto your shoulders, palms facing inward. Dip at the knees and use your legs to help (B) press both dumbbells overhead. Lower under control and repeat. If you’re using a single ‘bell, swap arms each round.

4) Burpee Over Dumbbell x 1,2,3 etc…

Lay your dumbbells on the ground beside you and drop into a press-up position (A). Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells (B). Repeat on the other side, alternating until all reps are complete.

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