Skip to content

4 Dumbbell Workouts That Burn the Most Calories

These workouts ensure an efficient approach to shedding extra calories and fat.
FACT CHECKED BY Alexa Mellardo

When it comes to effective calorie-burning workouts, dumbbells are often overlooked. These versatile pieces of equipment not only build strength but also engage multiple muscle groups simultaneously, making them ideal for torching calories. I've designed each of the following dumbbell workouts that burn the most calories that you can easily work into your fitness routine. They ensure a well-rounded and efficient approach to shedding extra calories and fat.

Incorporating these high-intensity dumbbell workouts into your fitness routine will challenge your muscles and maximize the calorie burn. Remember to pair these exercises with a balanced diet and proper hydration for optimal results. Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any existing health concerns.

Keep reading for the best dumbbell workouts that burn the most calories. And when you're finished, be sure to read People Swear by the '4-1-1' Workout Method to Strip Away Body Fat.

Workout #1: Full-Body Blaster

The full-body blaster is a comprehensive workout that engages major muscle groups, providing a total-body burn for maximum calorie expenditure. The combination of compound movements helps elevate your heart rate, making it an efficient calorie-torching routine. Complete three sets of 12 to 15 reps for each exercise.

1. Dumbbell Squat Jumps

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Perform a squat, ensuring your knees don't extend beyond your toes. Explosively jump into the air. Land softly, and immediately go into the next squat.

2. Renegade Rows

dumbbell renegade row
Shutterstock

Begin in a plank position with a dumbbell in each hand. Row one dumbbell toward your hip while stabilizing with the opposite arm. Lower the dumbbell back to the ground, and repeat on the other side.

3. Thrusters

squat thruster
Shutterstock

Hold a dumbbell in each hand at shoulder height. Perform a squat, then press the dumbbells overhead as you stand. Lower the dumbbells back to shoulder height, and repeat.

4. Burpee to Dumbbell Deadlift

Start with a burpee, then grab the dumbbells as you come up. Perform a deadlift, keeping your back straight and your chest up. Return the dumbbells to the ground, and repeat.

RELATED: A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age

Workout #2: HIIT Circuit

High-intensity interval training (HIIT) is renowned for its calorie-burning capabilities. This circuit combines strength and cardio exercises, ensuring a potent calorie-burning session. Complete four rounds of 30 seconds of work followed by 15 seconds of rest for each exercise.

1. Dumbbell Step-ups

dumbbell step-ups exercise
Shutterstock

Stand in front of a bench or step with a dumbbell in each hand. Step one foot onto the bench, driving your opposite knee upward. Step back down, and repeat on the other side.

2. Dumbbell Snatches

Start with a dumbbell between your legs, squatting slightly. Explosively lift the dumbbell overhead in a single, fluid motion. Lower the dumbbell back down, and repeat.

3. Mountain Climbers with Dumbbell Rows

In a plank position, row one dumbbell toward your hip. As you return the dumbbell to the ground, perform a mountain climber. Alternate rows and climbers.

4. Dumbbell Lateral Lunges

illustration of dumbbell side lunges
Shutterstock

Hold a dumbbell in each hand at your sides or ahead of you. Step laterally to one side, bending your knee while keeping the other leg straight. Push off the bent leg to return to the starting position.

RELATED: 16 Best Floor Exercises To Melt Belly Fat

Workout #3: Tabata Torch

Tabata training involves short, intense bursts of exercise, making it highly effective for calorie burning. This routine combines dumbbell movements with the Tabata protocol for a quick but powerful workout. Complete eight rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.

1. Dumbbell Thrusters

Hold a dumbbell in both hands at shoulder level. Descend into a squat, then explosively press the weights overhead. Repeat for 20 seconds, then rest for 10 seconds.

2. Dumbbell Russian Twists

Sit on the floor, holding a dumbbell with both hands. Lean back slightly, and twist your torso, bringing the dumbbell to the outside of one hip. Repeat for 20 seconds, then rest for 10 seconds.

3. Dumbbell Burpees

Hold a dumbbell in each hand as you perform a standard burpee. Add a dumbbell row at the top of the movement. Repeat for 20 seconds, then rest for 10 seconds.

4. Dumbbell Goblet Squats

illustration of dumbbell goblet squats
Shutterstock

Hold a dumbbell close to your chest. Perform deep squats, keeping your back straight and your chest up. Repeat for 20 seconds, then rest for 10 seconds.

RELATED: 9 Lazy Ways to Lose Weight All Month Long

 

Workout #4: Metabolic Madness

This workout combines strength and cardiovascular elements, designed to elevate your heart rate and maximize calorie burn. Complete four sets of 10 to 12 reps for each exercise.

1. Dumbbell Man-Makers

Start in a plank position with a dumbbell in each hand. Perform a pushup, then row each dumbbell to your hips. Jump your feet toward your hands, then explosively press the dumbbells overhead.

2. Dumbbell Reverse Lunges with Bicep Curls

Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge while curling the dumbbells. Return to the starting position, and repeat on the other leg.

RELATED: 5 Best At-Home Workouts To Shrink & Tone Love Handles

3. Dumbbell Jacks

Hold a dumbbell in each hand just above your shoulders. Perform jumping jacks while pressing the weights overhead. Keep a brisk pace.

4. Dumbbell Burpee Box Jumps

Hold a dumbbell in each hand as you perform a burpee. After the pushup, jump onto a box or step, then step back down and repeat.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
Filed Under