Home dumbbell workout routine for girls for weight loss

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-03-09

Target of the workouts: weight loss

Objectives of the workouts:

1. Cardiovascular training
2. Burning subcutaneous fat
3. Toning muscles

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (above average)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

This exercise complex is suitable for both beginners and more advanced individuals. Beginners should start with 3 sets and rest for 3 minutes between supersets, while more advanced women can do 4 sets and rest for about 2 minutes.

A superset consists of two exercises under one number. For example, you do 1 set of floor crunches, then immediately without resting, you perform 1 set of dumbbell deadlifts. Then rest for about 2-3 minutes and repeat everything. Continue this until you complete 3-4 such sets. Then move on to the next pair of exercises. You can read more about supersets here.

Each workout will target nearly all the muscles in the body. Moreover, within one superset, different muscle groups will be trained. This is done so that you can continuously work your entire body without focusing on just one muscle group. This approach is more conducive to fat burning and increasing workout intensity.

By the way, this plan is also suitable for those who are no longer looking to lose weight but simply want to maintain their body in the shape they have achieved. In such cases, just don't adhere to a weight loss diet, and eat as you normally would.

As you may have deduced, all you will need for these workouts is dumbbells. However, they should be adjustable. For lateral raises, 3 kg in each hand will be sufficient, but for dumbbell deadlifts, you might need at least 10 kg each. Alternatively (and more expensively), you could buy dumbbells with 2 kg increments, such as 3, 5, 8, 10, and 12 kg.

The exercises are arranged in such a way that you won’t have to constantly screw/unscrew the dumbbells within one superset. They are either a combination of bodyweight exercises + dumbbell exercises or two exercises using approximately the same dumbbell weight. In any case, you should not change the dumbbell weight within one superset (if you have adjustable dumbbells). Otherwise, it will reduce the intensity of the workouts and hinder fat loss.

For exercises that require a bench, you can use stools or something similar. Lateral lunges with dumbbells are inconvenient, so you can take a shelf behind your head or simply a regular mop.

Each workout is designed to last about 1 hour to 1 hour and 10 minutes. If you want to train 3 or 5 times a week instead of 4, just alternate these workouts. There’s nothing wrong with that.

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