If you are looking for a way to torch fat, full body workout routines are the way to go. The more muscles that you utilize within a workout, the more calories you burn.

Therefore, working the entire body in one workout is one of the most effective ways of burning lots of calories and helping you get to your best body yet.

There are many choices when it comes to fitness equipment that can be used to work the entire body. 

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Dumbbells work really well when working the entire body because they allow you to move in any direction while holding the weight with your hands.

Dumbbells also allow for compound movements, or total body movements that allow upper and lower body movement at the same time (think about a squat with an overhead press), helping you to burn fat even faster.

In addition, dumbbells allow you to stay in a relatively small area since you don’t have to switch from machine to machine, thus cutting the rest time in between machines (and increasing your caloric burn even more!).

Since dumbbells do allow for such great freedom of movement, however, form is incredibly important. Be sure with each exercise you are watching you form and maintaining proper posture for maximal results.

The total body dumbbell workouts provided in this article are going to help you torch your body fat, whether you are new to exercise, have been exercising for a while, or are an avid exerciser looking to change up your routine. 

The beginner workout is designed in what is called a circuit—completing exercises one after the other with little rest in between.

You may need to take some rest at first when beginning this routine and that’s ok—as your fitness level improves, simply decrease your rest time in between exercises until you are able to do exercises back to back with no rest.

The intermediate total body dumbbell workout is set up using supersets, or two exercises back to back with little rest in between. The supersets are set up so you complete exercises that work the opposing (or antagonist) muscles (think: biceps exercise followed by triceps exercise)

This allows you to push yourself (and your body) to a new level of fitness by challenging your body in a new way. Again, form will be the utmost importance with these exercises.

Using dumbbells will allow for freedom of movement, so take the time to ensure you are completing your exercises with perfect form and keeping your belly tight.

full body dumbbell workout_2

The advanced level total body dumbbell workout is designed to help you burn fat by creating a circuit combining isolation and total body moves. Alternating a total body exercise with a more isolated move will help you to keep your heart rate elevated throughout the workout.

With your heart rate elevated, you will be burning tons of calories, helping you to burn off that last bit of body fat. Guaranteed to make you sweat!

For all of these workouts, you want to select a weight that will only allow you to complete the prescribed number of repetitions.

This may take some trial and error to find the right weight. You are ready to increase weight when you are able to complete 2 more repetitions than the prescribed number on the last 2 sets of your workout. Alright, enough of the explanations–it’s time for the workouts!

Beginner Circuit

Exercise

Sets

Repetitions

Rest*

Ball Squat with overhead press

2-3

12 0 seconds
Ball dumbbell chest press 15 0 seconds
Dumbbell bent over row 15 0 seconds
Weighted Ball crunch (holding dumbbell at the chest) 12 0 seconds
Reverse lunge with front shoulder raise 8 each leg 0 seconds
Dumbbell reverse fly 12 0 seconds
Dumbbell single leg Romanian deadlift 10 each leg 0 seconds
Dumbbell biceps curl 12 0 seconds
Overhead triceps extension 12 0 seconds
Dumbbell Twist—sit on the ground legs bent in front and hold 1 dumbbell.  Lower your upper body to a 45 degree angle and twist side to side 10 each way 1-2 minutes before beginning next circuit

*You can adjust rest in between exercises as needed.

Intermediate Supersets

Exercise

Sets

Repetitions

Rest*

Incline chest press

2-3

12 0 seconds
Flat chest fly 12 30-45 seconds
Dumbbell squat 12 0 seconds
Reverse lunge 10 each leg 30-45 seconds
Supported Dumbbell row 12 0 seconds
Renegade row 10 each arm 30-45 seconds
Dumbbell Deadlift 12 0 seconds
Single leg squat with dumbbell 10 each leg 30-45 seconds
Shoulder press-neutral grip 12 0 seconds
Lateral raise 10 30-45 seconds
Windmill with dumbbell 10 each side 0 seconds
Double crunch (dumbbell in hands) 12 30-45 seconds

*You can adjust rest in between exercises as needed.

Advanced-Total body/Isolation

Exercise

Sets

Repetitions

Rest*

Dummbell snatch

3-4

10 0 seconds
Dumbbell scaption 12 30-45 seconds
Lunge with curl 10 each leg 0 seconds
Renegade row 12 each arm 30-45 seconds
Squat with dumbbell forward punch 10 0 seconds
Flat bench dumbbell chest press 12 30-45 seconds
Romanian deadlift with row (Complete the Romanian deadlift but before lifting back up, complete a bent over row—be sure to keep your back straight and abs tight to protect your low back). 10 each leg 0 seconds
Dumbbell pull over 12 30-45 seconds
Dumbbell toe touches 15 0 seconds
Side plank with reverse fly 12 each side 30-45 seconds

*You can adjust rest in between exercises as needed.

I hope you enjoy these total body dumbbell workouts. Give them a shot and see results! Feel free to comment or leave questions below!

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