Best Weights Workout to Lose Weight with a Pair of Dumbbells

best gym workout to lose weight and tone

Hey guys! Today, I’m going to take you to the gym and show you some of the best weights workout to lose weight, which you can do with a pair of dumbbells. I’m going to show you the right techniques and go into detail for each workout and also things to avoid doing. You can also do these workouts routine at home. For beginners who want to start lifting weights, we should read at this article through.

What Gym Workouts is Best for Weight Loss?

1. Weights Workout to Lose Weight with Squats.

Let’s start with our lower body, dumbbell squats which work on legs, glutes, hamstrings, quads, and of the core.

best gym workout to lose weight male
Best gym workout to lose weight male

How to: Hold the dumbbells just by your sides. Stand tall with your shoulder-width apart and pointing straight ahead. Then, lower your body and squat as far down as you can. You want to make sure that your knees are at a 90-degree angle. Keep your chest up, back flat, and look straight ahead. Don’t let your knees go over your toes and avoid rounding your shoulders and back. So, push your hips back and your body weight into your heels. Your leg muscles are your biggest muscles, so you can choose heavier weights between 5 to 8 kilos each or more.

2. Overhead Lunge.

The next exercise is the alternate overhead lunge, which also works on your lower body and core but with the addition of your shoulder muscles.

overhead lunge
Overhead lunge

How to: Again, stand tall with your feet shoulder-width apart and pointing straight ahead. Hold one dumbbell firmly overhead, then take a wide step forward with your right leg. So, engage your core, keep your chest up, a back straight and look ahead. While maintaining this position, bend your legs to about a 90-degree angle and lower your hips toward the floor.

The back heel should always be slightly lifted. Your knees should not go past your toes and avoid leaning your body or arms forward or back. Then push your body back up and return to starting position. Repeat an alternate between each leg, so for this workout choose a dumbbell that weighs between 5 to 8 kilos each.

3. Bent-Over Row.

Let’s move on to our upper body, a bent-over row which works primarily on your back muscles and also your biceps.

bent-over row
Bent-over row

How to: Stand tall with your feet shoulder-width apart, knees slightly bent and pointing straight ahead. Bend your hips forward until the torso is almost parallel to the ground. Hold the dumbbells crucifies with the palms facing your body. Then put the dumbbells up to with your belly and squeeze your back muscles. Keep elbows pointed back, chest up, and back flat. Always keep the dumbbells close to your sides. Avoid hunching your back or using momentum to lift the weights. Squeeze your back for a few seconds when above, then return to the starting position. For your back muscles, you can also use between 5 to 8 kilos each.

4. Weights Workout to Lose Weight with Chest Press.

Next, chest press which works on your chest muscles and also a little bit on your shoulders and triceps.

weights workout to lose weight with chest press
Weights workout to lose weight with chest press

How to: Lie on the mat with your feet firmly planted on the floor. Keeping your knees bent, hold the dumbbells directly above your chest with your elbows at a 90-degree angle slightly lifted off the mat. Engage your chest muscles to push the dumbbells up to work on the ceiling.

Keep the shoulders relaxed and dumbbells should be directed at chest level. The dumbbells should not be a shoulder level. Squeeze and hold for a second right at the top and slowly lower the dumbbells to starting position, without resting your arms on the mat. Avoid letting the dumbbells fall to the side, always control the movement, and not too fast. You can also perform this workout on the bench. For chest press start with 4
to 6 kilos each.

5. Bodybuilding Workout to Lose Weight with Bicep curls.

The next workout of best weights workout to lose weight is bicep curls to shoulder press, which will work on your biceps, shoulders, and also tricep muscles.

bicep curls to shoulder press
Bicep curls to shoulder press

How to: Hold pair of dumbbells by your side with the palms facing forward. Then curl your upper arms and bring the dumbbells up to your shoulders. Always keep your elbows close to your torso throughout the workout, and don’t use momentum or use your entire arm to lift. Then rotate your wrists until your palms face forward elbows out and away from your body at about a 90-degree angle.

Engage your shoulders and press the dumbbells up directly above your head. Engage your core and keep your back flat avoid arching your lower back or overextending the shoulders behind your head. Hold for about one count and reverse the moves back to the starting position. For this workout, choose something lighter and not too light, I’d say between 3 to 5 kilos each.

Read more: How to Get Abs Easily and Fast with 3 Main Components

6. Tricep Kickbacks.

Next, tricep kickbacks to work on your chest muscles or the bingo wings.

tricep kickbacks
Tricep kickbacks

How to: Start on all fours, hold a dumbbell in one hand with your upper arms close to your torso and parallel to the floor. There should be a 90-degree angle between your upper arm and your Forearm. So, keep your back straight and neck in a neutral position and gently gaze at the floor. As you exhale, engage the tricep muscles to lift the weight until the arm is fully extended. You should only be moving the forearm.

The upper arm should always remain in a position close to your torso. Again, avoid using momentum or swinging the entire arm to lift the dumbbell. Always control the movements and slowly bring the dumbbell back to the starting position. Complete between 2 of the 15 repetitions on one side and repeat on the other arm. Now, because your tricep is smaller muscles, go for a lighter weight between 2 to 4 kilos each.

7. Reverse Fly.

Now let’s work on a Reverse Rly, which targets your upper back and shoulder muscles.

best gym workout to lose weight female
Best gym workout to lose weight female

How to: Hold the dumbbells firmly at about shoulder level with palms facing each other and elbows slightly bent. Then lift both arms straight out to your sides until they’re in line with your body and squeeze your upper back and shoulders for about 2 counts. Lower your arms in a controlled manner and return to the starting position Avoid rounding your back or collapsing your chest and always keep your back flat and chest open. Your upper body should maintain as still as possible with movements coming only from your arms. Again, these are small muscles. So, go for lighter weights between 2 to 3 kilos each.

8. Full Extension.

Let’s end the workout with some core exercises, full extension. This exercise targets your upper and also lower abs to get rid of belly fat.

best weights workout to lose weight
Best weights workout to lose weight

How to: Hold one dumbbell with both hands and lie on your back with your arms extended overhead, and your legs extended out. As you breathe out, curl up and bring your knees to your chest and your arms towards your ankle. Then take a deep breath in, and extend your legs and arms back to starting position.

The movement should always come from lifting your shoulders off the floor, keeping your neck of somewhat relaxed, and avoid arching your lower back. Only bring your legs down as far as you can while keeping your back flat. Again, control the movements to keep your core tight and slowly lower your legs down while resisting the force of gravity. For this workout, choose between 4 to 6 kilos each.

9. Weights Workout to Lose Weight with Russian Twist.

The final workout will be a Russian twist, which works on the entire core and also obliques.

weights workout to lose weight with russian twist
Weights workout to lose weight with russian twist

How to: Sit on the mat with your knees bent with one dumbbell in both hands. Then keeping the spine long, lean back slightly until you feel your core engaged. Twist your torso to the left and immediately to the right in a continuous motion, and look to it the direction you’re twisting. To work on your core, even more you can lift your legs a few inches of the floor and find your balance. Remember that the movement should be coming from your torso rotating. Not just your arms swinging in the left to the right, and avoid rounding your shoulders. Also, keeping your back flat, pull your shoulders back with your chest open.

Related: Best Gym Workout for Beginners to Lose Weight in 2020

The Takeaway.

I hope you find this guide to be useful perform all 9 best weights workout to lose weight as a total body strength training workout. In this sequence, I’ve laid out in about 45 minutes, so to perform between chops to 15 reps per exercise. If you can lift more than 15 repetitions event of weights are too light, you need to increase the weight. So, if you’re an absolute beginner then aim to complete 2 sets per workout before moving on to the next exercise as you progress, then aim to complete between 3 to 4 sets.

If you’re looking to buy dumbbells, I would recommend buying two pairs of dumbbells one heavyweight, between 5 to 6 kilos each and another light a pair between 3 to 4 kilos each. It’s always good to get a heavier pair of dumbbells because then you can train and progress into lifting heavier. Don’t bother buying a really light pair of dumbbells because then to be honest you can just make your own using a pair of bottled water.

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