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Home Workout For Weight Loss

All You Need Is 2 Dumbbells and This 30-Minute Workout to Build Muscle and Get Lean at Home

Mar 16 2019

There isn't one magical workout that will help you lose weight, since your nutrition plays such an important role. But if you work out a few days a week, in addition to dialing in your diet, you'll start seeing results. The point of this workout is to get you moving for 30 minutes using a combo of cardio blasts and strength training. And because it uses simple movements using just your own bodyweight and a pair of dumbbells, you can do it at home, at the gym, or anywhere.

Since this is a CrossFit-inspired workout, there are beloved burpees involved — they may not be your favorite, but they're one of the most effective exercises you can do to work the entire body and get your heart rate up. CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit said to try to keep moving through the burpees, even if you have to step one foot at a time — just don't lie on the floor and do nothing! If burpees are too challenging, you can do squat thrusts instead.

Home Workout For Weight Loss

Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). (Optional: have a heavier pair on hand for exercises that are easier for you.)

Directions: After a five-minute dynamic warm-up, complete five rounds of this workout. Move as quickly as you can with correct form. Each round should take about six minutes. If you need more details on each exercise, see the instructions ahead.

30-Minute Home Workout For Weight Loss
5 burpees
10 thrusters
5 burpees
10 plank with row (5 per side)
5 burpees
10 alternating lunges with biceps curls (5 per side)
5 burpees
10 dumbbell chest press
5 burpees
10 dumbbell Russian twists
1-minute rest
Image Source: Getty / kjohansen

Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending your elbows and then straightening back to a plank.
  • Jump your feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Do five burpees.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Keep going for a total of 10 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

Plank With Row

  • Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side.
  • Do five reps per arm.
Image Source: POPSUGAR Photography

Alternating Forward Lunges With Biceps Curl

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with your right foot as you bend your elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle and lower your left knee to just tap the floor.
  • Keep your weight in your heels as you push back to the starting position, completing one rep.
  • Repeat stepping with your left foot this time, completing a second rep.
  • Keep alternating, doing a total of 10 reps (five per leg).
Image Source: POPSUGAR Photography

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Dumbbell Bench Press

  • Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

Seated Russian Twist

  • Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
  • Pull your navel to your spine and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging.
  • Inhale through center, and rotate to the right. This completes one rep.
  • Do 10 reps.
Image Source: POPSUGAR Photography

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